Snacking throughout the day is a common habit for most of us, whether it’s between breakfast and lunch, lunch and dinner, or even a late-night bite. While the word “snacking” often brings unhealthy treats to mind, it doesn’t have to be that way. In fact, many nutritionists now advocate for smaller, frequent meals throughout the day instead of three large ones. This shift in thinking highlights the importance of healthy snacking to keep your metabolism running and energy levels stable.
The key to snacking smartly is finding options that are low in calories but still satisfy your hunger and provide essential nutrients. Below, I’ve listed six delicious snacks, all under 150 calories, that are perfect for keeping you energized and healthy throughout your busy day.
1. Cheese and Crackers
Cheese might have a reputation for being high in fat, but when consumed in smaller, controlled portions, it can be a delicious and healthy snack. Pairing cheese with high-fiber crackers is an excellent way to satisfy your cravings without going overboard on calories. Opt for a “light” spreadable cheese, such as Swiss or Boursin, and spread a thin layer over 3-4 crackers.
Calories: 140
Benefits: Cheese is rich in calcium and protein, while high-fiber crackers keep you feeling full longer.
2. Hummus and Vegetables
Hummus, made from protein-packed chickpeas and tahini, is a fantastic snack option. Just 2 tablespoons of hummus paired with your favorite raw veggies can make a satisfying snack. Vegetables like carrots, celery, and broccoli are not only packed with essential nutrients like vitamins and minerals, but they’re also high in fiber, which will help keep you full.
Calories: 120
Benefits: Hummus provides protein and healthy fats, while the vegetables offer fiber and a variety of vitamins and antioxidants.
3. Apple with Peanut Butter
Apples are a snack-time staple, and when paired with peanut butter, they create a perfect balance of protein and fiber. A large apple, with the skin on, contains about 100 calories and a good amount of fiber, while one tablespoon of peanut butter adds healthy fat and a small protein boost. This combination is perfect for keeping you full and satisfied.
Calories: 140
Benefits: Apples are rich in fiber and vitamin C, and peanut butter provides healthy fats and protein to keep you energized.
4. Almonds
Almonds are one of the healthiest nuts you can snack on, thanks to their impressive nutrient profile. They are rich in vitamin E, which is great for skin health, and monounsaturated fats, which help improve cholesterol levels. Be mindful of portion sizes, though, as almonds are calorie-dense. Stick to about 1/4 cup (around 23 almonds) to stay under 150 calories.
Calories: 140
Benefits: Almonds contain healthy fats, fiber, and protein, which can keep you feeling satisfied and support heart health.
5. Popcorn
Popcorn can be a surprisingly healthy snack when it’s air-popped and not drenched in butter and salt. You can either pop a bag of low-fat microwave popcorn or use an air-popper for a more natural approach. Season it with your favorite herbs, spices, or a butter-flavored spray for added flavor without the extra calories.
Calories: 90 (for 3 cups of air-popped popcorn)
Benefits: Popcorn is high in fiber, which helps with digestion and keeps you full without adding too many calories.
6. Greek Yogurt
Greek yogurt is another fantastic snack option. Compared to regular yogurt, it contains more protein and less sugar, making it an excellent choice for those looking to curb their hunger and avoid sugar spikes. A 6-ounce serving of plain, non-fat Greek yogurt typically contains about 120 calories and provides a healthy dose of protein.
Calories: 120
Benefits: Greek yogurt is a great source of protein, calcium, and probiotics, which promote gut health and boost your immune system.
Tips for Healthy Snacking
When snacking, it’s important to focus not just on the calorie count but also on the nutrient density of the food. Choosing snacks high in protein, fiber, and healthy fats will keep you fuller for longer and help curb cravings that can lead to overeating later in the day. Here are a few more tips to help you snack smarter:
- Plan Ahead: Pre-portion your snacks into individual servings. This helps prevent overeating and ensures you stick to your calorie goals.
- Stay Hydrated: Sometimes, we mistake thirst for hunger. Drink a glass of water before reaching for a snack to see if that satisfies your need.
- Avoid Sugary Snacks: While it’s tempting to grab a candy bar or cookie, those snacks provide empty calories and can lead to energy crashes later on.
- Balance: Make sure to include a mix of macronutrients—carbohydrates, fats, and proteins—in your snacks. This balance will help keep your blood sugar stable and your energy levels high.
By incorporating these nutrient-dense snacks into your daily routine, you can keep your energy up, stay satisfied, and avoid the temptation of high-calorie, processed options. Happy snacking!