Snack List - Choose & Lose Diet Plan™

Written by Diet Bites

Before we address snack suggestions, it's important to take note of your current cravings BEFORE choosing a snack so that the snack that you choose will satisfy those cravings. Are you wanting something salty? Sweet? Sour? Tangy? Sweet and sour? The following foods are snack suggestions that can satisfy these different cravings:

Sweet Buds

1/2 banana smeared with 1 teaspoon of peanut butter

1/2 small apple smeared with 1 Tablespoon of apple butter

Fortune Cookies

Gingersnap Cookies

Popcorn OR Rice Cakes

1/2 cup of skimmed milk whipped with 2-3 frozen strawberries

Frozen grapes

Bitter Buds

Diet lemonade or limeade served with a small slice of sponge cake

1 tart kiwi, sliced

Sour Buds

Boiled egg sprinkled with pepper juice, salt & pepper

Dill or sour pickle

Salty Buds

Saltine crackers & 1 slice of cheese

Sunflower or pumpkin seeds and a diet soda

Jerky

Fat Free Pringles

Enjoying Snack Time Wisely

We suggest allowing 300 calories worth of snacks per day so there is always something tasty to look forwards to. Enjoy snacks:

- mid-morning (100 calories)

- mid-afternoon (100 calories)

- bedtime (100 calories)

If you choose, you may enjoy 2 rather than 3 snacks per day, but be sure to increase the 100-calorie snacks to 150 calories per snack. The following chart illustrates the importance of making the right snack choice for weight loss:

Calorie Count	Tiny Snack	BIG Smarter Snack
About 50 Calories	1/4 Strawberry Breakfast Toaster Tart	1 Cup of Strawberries
About 100 Calories	1/4 of a Banana Moon Pie	1 Fresh Banana
About 150 calories	2 Oreo Cookies	2 Caramel Popcorn Cakes topped with 3 teaspoons of Apple Butter

Choosing snacks wisely equals more snacking enjoyment for fewer calories. Here are examples of calories contained in popular snack foods with the healthier choices marked:

Snack Choice	Snack	Dietary Benefits	Calories
Corn Chips	1 ounce (30 small)	Grain Group Benefits	155
Potato Chips	10 Chips (1 ounce)	Although often deep-fried, potato chips are built around a vegetable base.	105
Tortilla Chips	10 Chips (1 ounce)	Grain Group Benefits	150
Animal Crackers	5 Crackers (1/2 ounce)	Grain Group Benefits	56
Peanut Butter & Crackers	2 Crackers	Source of plant protein & fiber.	69
Graham Crackers	1 Cracker	Grain Group Benefits	55
Saltine Crackers	5 Crackers	Grain Group Benefits	61
Popcorn - Air Popped	1 Cup	Grain Group Benefits	23
Potato Sticks	1 Ounce	Although often deep-fried, potato chips are built around a vegetable base.	148
Pretzels	1 ounce	Grain Group Benefits, low in fat.	125
Rice Cakes	2 Cakes	Grain Group Benefits, low in fat.	70
Angel Food Cake	2 Ounces	Ultra low in fat & low in calories.	137
Sponge Cake	1 Slice	Ultra low in fat & low in calories.	196
White Cake	1 Slice	Grain Group Benefits (flour)	249
Yellow Cake	1 Slice	Grain Group Benefits (flour)	233
Brownie With Nuts	1 (about 3/4 ounce)	Grain Group Benefits (flour); nuts provide fiber dose.	93
Chocolate Chip Cookie	5 Cookies (2 ounces)	Grain Group Benefits (flour)	247
Fig Bars	4 (about 2 ounces)	Fruit Group Benefits + dose of fiber.	200
Gingersnaps	5 cookies	Grain Group Benefits (flour)	147
Nuts can be a very healthy choice for dieters as they have the fiber and fat necessary to satisfy the appetite for long periods at a time. The key is keeping them under control.
Filberts	1 Ounce	Packed with fiber.	179
Hickory Nuts	1 Ounce	Low in sodium, high in fat - but it is derived from beneficial fat which can help control serum cholesterol.	187
Macadamia Nuts	1 Ounce	Low in sodium. Although high in fat, monounsaturated which regulates serum cholesterol.	199
Mixed Nuts	1 Ounce	Choose unsalted; good fiber & plant protein source.	169
Peanuts-Dry Roasted	1 Ounce	Good source of fiber & protein.	164
Pecans	1 Ounce	Good source of fiber & protein.	189
Pistachio Nuts	1 Ounce	Very high in fiber.	164
Pumpkin Seeds	1 Ounce	Rich source of iron.	154
Sunflower Seeds	1 Ounce	Packed with thiamine, Vitamin B-6 and magnesium.	162

Additional healthy choices for snacks include: skim milk, light fruit juices, fruits, & raw veggies.

50 Calorie Snacks

Need a snack that's under fifty calories? Try one of these:

1 cup of fresh strawberries, 1/2 banana, 1 cup of seedless grapes, 1 plum, 3 medium apricots, 1/2 cup blackberries, 4 butter flavored crackers OR 2 smeared with a THIN line of peanut butter; 2 marshmallows; 1/2 cup of milk flavored with vanilla or rum extract; two cups of hot aired popcorn; 1 graham cracker; 2 pieces of melba toast.

100 Calorie Snacks

Need a snack that's under one hundred calories? Try one of these:

1 apple, 1 banana, 1 cup of pineapple, 4 gingersnap cookies, 2 cups of watermelon; 1 small papaya; 1 medium pear; 1 small mango; 2 ounces of jerky; 1 cup of most soups; 1 small salad with 1 teaspoon of LIGHT Mayo stirred in; 1 cup of skim milk; a single serving size of yogurt - non fat, sugar free; a large wedge of anglefood cake; five cups of hot aired popcorn; one granola bar; sugar free gelatin topped with 2 Tablespoons of non fat whipped topping; sugar free pudding.

Because all fruit calories aren't created alike, use this data base to determine fruit calories.

Shake It Up Baby!

We recommend a bedtime shake which basically incorporates 1 cup of skim milk, a bit of fruit or frozen fruit and a dash of an accommodating extract. Adding a bit of sugar substitute is also a-okay should you desire a sweeter concoction. Skim milk creates a healthy base as does the addition of fruit.

Diet Bites has a vault of diet shake recipes located here. Of course it goes without saying that bedtime choices should include shakes that hover around 100 calories.

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