Yhoctrongcuocsong: 20 Snacks Under 100 Calories

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When the afternoon slump hits, it can be tempting to reach for the office candy jar or swing by the vending machine to help you push through that sluggish feeling until dinnertime. But unfortunately, junk food’s quick sugar rush will disappear in minutes, leaving you groggier than you were before. Instead, it’s time to pick your 3 p.m. poison more wisely.

“Snacks are often mindless, autopilot eating,” warns Gregory L. Jantz, PhD, a mental health expert and certified eating disorder specialist. “Often, they’re not eaten because you’re hungry but because you are bored or want a reward or are simply used to munching while you engage in favorite activities.” A better way to snack, says Jantz, is to optimize the timing of healthy snacks between your meals. “Smaller meals and intentional small snacks help you regulate your blood sugar throughout the day, avoiding large ‘feast or famine’ swings," he says.

These 20 options with less than 100 calories will help you do exactly that, guilt and weight-gain free.

One Cup of Blueberries

Few snacking choices pack the antioxidant and nutrition punch of blueberries, and with only 83 calories a one-cup serving, they are about as diet-friendly as you can get. “Keep them a little frozen and you’ve got a crunchy, sweet treat,” Jantz suggests.
One Hard-Boiled Egg

Boil up a batch of eggs, put them in the fridge, and you’ve got an instant snack that packs 6 grams of protein into just 78 calories. Jantz recommends a high-protein snack such as eggs for a midmorning or afternoon nosh — the protein will keep you full and may help prevent overeating later.
One Orange

Sometimes, the simpler the snack, the better. Oranges, which have just about 60 calories a pop, are one of the best fruits to snack on because they’re high in vitamins, low in natural sugar, and according to one recent study, may even help lower your risk of stroke. Plus, Janet Colson, PhD, RD, a professor of nutrition at Middle Tennessee State University, says the fact that you have to take a few minutes to peel and section oranges will help you savor your sweet snack slowly.
One Cup of Strawberries

With just 46 calories a 1-cup serving, you can eat a whole cup of strawberries with calories to spare and reap the benefits of a jolt of vitamins and antioxidants. “They’re a great juicy snack whenever in season,” Jantz says. “And frozen strawberries can be just as healthy the rest of the year.”
One Piece of String Cheese

One stick of part-skim string cheese has 80 calories and a whopping 8 grams of protein, plus the calcium helps build strong bones without the saturated fat of other cheese varieties. Try string cheese as part of a healthy lunch, or on its own.
Small Coca-Cola

You may choke on your water when reading this, but new mini cans and low-calorie versions of some soft drinks have made it possible to sneak in a few sips of this forbidden drink. “Thanks to mini cans, you can have your favorite beverage for only 90 calories,” says Jessica Fishman Levinson, RD, a nutrition consultant in New York. “They’re small enough to carry on the go and — believe it or not — they’re also hydrating!” Of course, this snack is not recommended for people with diabetes, but for most dieters, the occasional small soft drink can be part of a healthy diet.
One Ounce of Almonds

All raw nuts are chockfull of protein and healthy monounsaturated fats, and almonds might be the healthiest nut of all. Numerous studies have linked daily almond consumption with long-term weight control. Jantz recommends keeping your almond consumption to a small handful to keep your calorie and fat intake in the healthy range.
One Quarter-Cup of Dried Cranberries

Dried fruit — with its high amounts of added sugar — can be a diet disaster. But if you keep your portion to a waistline-friendly quarter cup, this sweet and tangy food can be part of your snacking rotation. Dried cranberries can also make a satisfying dessert, whether eaten alone or paired with nonfat yogurt.
Eight Baby Carrots With 1 Tablespoon of Dip

Eight raw baby carrots have just 40 calories, leaving you room for a tablespoon of your favorite diet dip. Jantz likes this healthy snack’s rich flavor and texture — plus carrots' high levels of vitamin A and carotenoid can boost your eyesight
One Slice of Raisin Bread

For a healthy morning snack that tastes like a decadent breakfast treat, try a piece ofEzekiel Sprouted Cinnamon Raisin Bread. At 80 calories a slice, you can go ahead and top this with a tiny dab of light butter spread, says Chrissy Barth, RD, a dietitian in Scottsdale, Arizona.
One Cup of Cheerios

This classic children’s snack can work for adults, too, Jantz says. In fact, you can enjoy an entire cup of crunchy, nutritious Cheerios for a healthy snack that’s just 100 calories. To make the whole-grain goodness last, take a cue from kids, and eat them one by one
One Half Cup of Sunflower Seeds

Opt for shelled, salt-free sunflower seeds for a snack that’s bursting with vitamins, antioxidants, and selenium, a mineral that’s thought to help prevent occurrence ofcancer. Plus, you can have a full half cup for exactly 100 calories.
One Cup of Fresh Melon

By mixing different types of melon when you’re on a diet, you give your taste buds a flavor burst filled with good nutrition. “It’s colorful, and when served cold, it satisfies any sweet tooth,” Colson says. Melon typically has about 50 calories in a three-quarter-cup serving — get creative with watermelon, cantaloupe, honeydew, and more exotic sweet-fleshed choices for a satisfying snack.
20 Pistachios

You can eat 20 pistachios and still ring in at just 80 calories. “Pistachios are a good source of unsaturated fat and antioxidants,” Levinson says. “They’re also what I call a ‘slow food,’ because they take time to open up and eat, which means you can’t eat too quickly!”
Two-and-a-Half Cups of Air-Popped Popcorn

It might be hard to believe, but plain air-popped popcorn only has 77 calories in two-and-a-half cups. By using an air popper, you get the nutrition and fiber of popcorn without the fats and other additives you don’t want or need in your diet. “Eat it one kernel at a time to make it last longer,” Colson suggests.
Zucchini, Celery, and Two Tablespoons of Low-Fat Ranch Dressing

Delicious baby zucchini, at 18 calories a serving, and celery, at 13 calories a serving, are simple-yet-crunchy snacks snacks with almost no impact on your waistline. In fact, they are so low-cal, you can add a serving of low-fat ranch dressing on the side
Two Tablespoons Hummus

The calories in hummus add up fast, but Levinson says you can enjoy this Middle Eastern spread on a diet if you limit yourself to two tablespoons, which clock in at 93 calories. Scoop it up with a spear of cucumber or a stalk of celery and you’re still under the 100 calorie healthy snack limit. “Hummus is a good source of protein, and vegetables have fiber, which makes this a satisfying snack,” Levinson says.
Small Latte With Skim Milk

Get your creamy coffee fix as a healthy snack instead of part of your meal to save calories, and order your latte with skim milk and without sugary flavored syrups to cut even more. “Hot beverages are satiating, and lattes are mostly milk, which is a good source of protein and calcium, a nutrient many people are lacking,” Levinson says.
One Half-Cup of Cottage Cheese With Cucumbers

One-percent cottage cheese has about 84 calories in a half-cup serving. Pair it with a serving of crunchy cucumbers slices at 8 calories each, and you have yourself one delicious healthy snack that’s high in nutrition. “Cottage cheese is a good source of protein, and cucumbers are rich in water, which means they fill you up without a lot of calories,” Levinson explains.
One Cup of Blueberries

Few snacking choices pack the antioxidant and nutrition punch of blueberries, and with only 83 calories a one-cup serving, they are about as diet-friendly as you can get. “Keep them a little frozen and you’ve got a crunchy, sweet treat,” Jantz suggests.
One Hard-Boiled Egg