by Katherine Hobson, US News & World Report
What many people consider a “snack”—an energy bar, part of a bag of chips, or side order at a fast-food restaurant—can actually have 400 or more calories, making it more like a meal. A true snack, says Melanie Douglass, a registered dietitian and personal trainer based in Salt Lake City, is about 150 to 200 calories. Here are several of her healthful snack suggestions that fit the bill.
1. A cup of high-fiber cereal (like Kashi Heart to Heart) and a small handful of pumpkin seeds.
2. One ounce of nuts, which is about 24 almonds or 15 walnuts. (Nuts are nutrient-packed but calorie-dense, so limit consumption to one or two handfuls a day.)
3. One cup of bran flakes with half a cup of chocolate milk.
4. One handful of red grapes. ( Freeze them for five minutes to make them sweet and crisp.)
5. Skinny Cow brand ice cream treat.
6. Whole-wheat toast—be sure it’s 100 percent whole-wheat—with a bit of peanut butter.
7. One stick of string cheese with a piece of fruit.
8. One whole-wheat tortilla with a few spoonfuls of canned black beans.
9. One serving of Greek yogurt with a handful berries.
10. Any fruit or vegetable. For more protein, also eat a serving of nuts, sliced turkey, or a low-fat yogurt with less than 20 grams of sugar per 8-ounce serving.