100-calorie snack ideas............

March 18, 2006

Need some ideas? To get you started on the road to calorie-controlled

snacking, our experts offer some suggestions for healthy 100-calorie

munchies:

1. Half an apple with 2 teaspoons of peanut butter

2. An orange and a few dry-roasted nuts

3. 10 cashew nuts

4. 10 almonds

5. 2 ounces of lean roast beef

6. Half a small avocado

7. 3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce

hard cheese

8. 1 seven-grain Belgian waffle

9. 4 mini rice cakes with 2 tablespoons low-fat cottage cheese

10. 3 ounces low-fat cottage cheese and 3 whole-wheat crackers

11. 1/4 cup fat-free ranch dressing with mixed raw veggies

12. 6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut

butter)

13. 1 small baked potato with 1/2 cup salsa and 2 tablespoons of fat-free

sour cream

14. 1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut

into 4 strips for dunking

15. 1/2 cup frozen orange juice, eaten as sorbet

16. 2 large graham cracker squares with 1 teaspoon peanut butter

17. 3 handfuls of unbuttered popcorn, seasoned with herbs

18. 4-6 ounces of no-fat or low-fat yogurt

19. A 5-ounce tossed salad with lettuce, tomato, cucumber and 1/4 cup

fat-free dressing

20. Half a " finger " of string cheese with 4 whole-wheat crackers

Originally published Sept. 23, 2004.

Medically updated Aug. 24, 2005.

SOURCES: American Journal of Clinical Nutrition 2004; 79:537-43; American

Journal of Clinical Nutrition 2004; 79:774-9. Noralyn , MS, RD,

spokeswoman, American Dietetic Association, Baltimore. Gerbstadt,

MD, RD, spokeswoman, American Dietetic Association, Altoona, Pa. Elaine

Magee, MS, RD, WebMD Weight Loss Clinic dietitian; author, The Change of

Life Diet and Cookbook. Heller, MS, RD, New York University Medical

Center, New York.

joan claffey

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