{"id":28219,"date":"2015-12-06T08:15:35","date_gmt":"2015-12-06T13:15:35","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=28219"},"modified":"2021-05-19T12:02:44","modified_gmt":"2021-05-19T16:02:44","slug":"low-calorie-snacks-feel-full","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/low-calorie-snacks-feel-full\/","title":{"rendered":"5 Healthy Low-Calorie Snacks That Will Fill You Up"},"content":{"rendered":"

\"5<\/a><\/p>\n

Eating several small meals a day is one strategy to keep your metabolism constantly revved<\/a>. But if you\u2019re already putting back a full plate of food for breakfast, lunch and dinner, what you\u2019re snacking on in between those meals can really add up. \u201cBesides fueling up before and after a workout, most people don\u2019t need more than one snack between lunch and dinner,\u201d says Melissa Dobbins, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. The average American, however, gets 25 percent<\/a> of their daily food intake \u2014 or about 580 calories \u2014 from snacks.<\/p>\n

So what do you do on those days when you\u2019ve got the munchies? A good option is to limit yourself to a 100- to 200-calorie bite<\/a> that incorporates fruit, veggies, whole grains, nuts or low-fat dairy. A combination of these foods will pack a punch of both protein and fiber<\/a>, advises Dobbins. \u201cThese two nutrients in particular have staying power because they break down more slowly and don\u2019t trigger the insulin release that refined carbs do,\u201d she says. Whether you\u2019ve got a sweet tooth or are always battling savory cravings, here are some healthier replacement recommendations for your go-to snacks.<\/p>\n

RELATED:<\/strong> 15 Quick and Easy High-Protein Snacks<\/a><\/p>\n

5 Low-Calorie Snacks That Will Fill You Up<\/h3>\n
\"Almonds:<\/a>
Photo: Pond5<\/a><\/figcaption><\/figure>\n

If you love: <\/b>Trail mix<\/h3>\n

Reach for:<\/strong> Raw almonds and dried apricots
\nStore-bought trail mix can have extra sugar from chocolate candies or be loaded primarily with peanuts. Almonds offer more iron, calcium and vitamin E. \u201cPairing them with dried fruit adds some satiating fiber,\u201d says Dobbins. Apricots pack some concentrated calories, so a little goes a long way. Stick with an ounce of almonds (approximately 22 nuts) and about three apricots to stay around 200 calories. (Not sure if you’re going overboard? Check out what 200 calories of nuts really <\/em>looks like.)<\/a><\/p>\n

If you love: Potato chips<\/b><\/h3>\n

Reach for: <\/b>Sprouted-grain chips
\nThere\u2019s little nutritional value (aside from 187 calories and 12.5 grams of fat) in a serving of these greasy crisps, but put a spin on how they\u2019re made and it becomes a healthier alternative. \u201cWhen a grain, seed or bean is allowed to sprout a little bit, it opens up the hard outer shell and releases the nutrients inside, such as fiber and protein,\u201d explains Dobbins. Simply Sprouted Way Better<\/a> Sweet Potato Tortilla Chips, for example, contain 170 calories and nine grams of fat per serving \u2014 plus three grams of fiber and a dose of vitamin A and omega-3 fatty acids<\/a>.<\/p>\n

RELATED:<\/strong> 12 Healthy Homemade Chips Recipes<\/a><\/p>\n

\"Fig<\/a>
Photo and Recipe: Perry Santanachote<\/a><\/figcaption><\/figure>\n

If you love: Granola bars<\/b><\/h3>\n

Reach for: <\/b>A nut bar<\/a>
\n<\/b>\u201cMany granola bars are just glorified candy bars,\u201d says Dobbins. \u201cWhen we eat refined grains, they burn quickly and just keep making us hungrier for more.\u201d Break that cycle with an option made of whole grains and nuts, such as the new line of Strong & Kind bars<\/a>. They\u2019re slightly sweet and savory, contain no hydrogenated oils or refined carbs, and pack in 10 grams of protein and nine amino acids from legumes, nuts and seeds.<\/p>\n

<\/h3>\n

RELATED:<\/strong> More Low-Calorie Foods That Will Actually Fill You Up<\/a><\/p>\n

If you love: Cheese and crackers<\/b><\/h3>\n

Reach for: <\/b>Low-fat cheese and carrots
\nDobbins suggests opting for pre-packaged varieties of this dairy staple, like low-fat string cheese or cheddar cheese sticks, to take the guesswork out of serving sizes. \u201cYou have to watch portion size or your snack can easily become a small meal,\u201d she says. Skip the sodium and hydrogenated oil \u2014 loaded crackers and instead pair your savory treat with chopped carrots; they offer more calcium, vitamins A and C and potassium than baby carrots.<\/p>\n

\"Peach<\/a>
Photo and Recipe: Perry Santanachote<\/a><\/figcaption><\/figure>\n

If you love: Ice cream<\/b><\/h3>\n

Reach for: <\/b>Greek yogurt with fresh fruit<\/a>
\n<\/b>A sweet treat seems so tempting when you need a pick-me-up \u2014 but the sugar will eventually leave you crashing. Greek yogurt can curb your craving for something creamy while providing 17 grams of protein to keep you full and only five grams of sugar. Plus, it\u2019s a more concentrated source of probiotics<\/a> than regular yogurt, says Dobbins, which can help your body<\/a> digest food and keep your immune system strong. Satisfy your sweet need with a cup of sliced peaches or strawberries. For just around 50 calories, you\u2019ll add three grams of fiber and get your daily recommended intake<\/a> of vitamin C covered.<\/p>\n

Before you munch on anything between meals, ask yourself if you\u2019re actually hungry or just feeding an emotion like boredom or anxiety, advises Dobbins. Then once you\u2019ve given yourself the green light to snack, stick to one of these healthier alternatives to your favorites; they\u2019ll give you the energy you need to get on with your day without weighing you down.<\/p>\n

Originally posted May 2014. Updated December 2015. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

When it comes to snack time, are you biting off more than you can chew? We rounded up five tasty, low-calorie snacks to keep your energy high \u2014 and your diet in check.<\/p>\n","protected":false},"author":39,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,9,427,18],"tags":[126,51,121,59,220,87,341,396,215],"class_list":["post-28219","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-recipes","category-snacks","category-weight-loss","tag-fiber","tag-food-choices","tag-grains","tag-healthy-substitutions","tag-nuts","tag-snacks","tag-tax1living-well","tag-tax2womens-health","tag-vitamins"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/28219","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=28219"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/28219\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=28219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=28219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=28219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}