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Choose & Lose Diet Plan™

Snack List

Written by Sky Taylor, Diet Bites

Calories in Snacks, Best Choices While Dieting Based on Taste Bud Cravings

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 skim or low fat 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


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:


Tiny Snack

BIG Smarter Snack

About 50

1/4 Strawberry Breakfast Toaster Tart

1 Cup of Strawberries

About 100

1/4 of a Banana Moon Pie

1 Fresh Banana

About 150

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

Dietary Benefits


Corn Chips, one oz

Grain Group Benefits


Potato Chips, 10 chips

Although often deep-fried, potato chips are built around a vegetable base.


Tortilla Chips, 10 chips

Grain Group Benefits


Animal Crackers, 5

Grain Group Benefits


Peanut Butter & Crackers, 2

Source of plant protein & fiber.


Graham Crackers, 1

Grain Group Benefits


Saltine Crackers, 5

Grain Group Benefits


Popcorn - Air Popped, 1 c

Grain Group Benefits


Potato Sticks, 1 oz

Although often deep-fried, potato chips are built around a vegetable base.


Pretzels, 1 pz

Grain Group Benefits, low in fat.


Rice Cakes, 2 cakes

Grain Group Benefits, low in fat.


Angel Food Cake, 2 oz

Ultra low in fat & low in calories.


Sponge Cake, 1 slice

Ultra low in fat & low in calories.


White Cake, 1 slice

Grain Group Benefits (flour)


Yellow Cake, 1 slice

Grain Group Benefits (flour)


Brownie With Nuts, 1

Grain Group Benefits (flour); nuts provide fiber dose.


Chocolate Chip Cookie, 2 oz

Grain Group Benefits (flour)


Fig Bars, 4

Fruit Group Benefits + dose of fiber.


Gingersnaps, 5

Grain Group Benefits (flour)


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.

**Data & nutrition facts based on one ounce serving size.

Nuts, Seeds

Nutrition Notes



Packed with fiber.


Hickory Nuts

Low in sodium, high in fat - but it is derived from beneficial fat which can help control serum cholesterol.


Macadamia Nuts

Low in sodium.  Although high in fat, monounsaturated which regulates serum cholesterol.


Mixed Nuts

Choose unsalted; good fiber & plant protein  source.


Peanuts-Dry Roasted

Good source of fiber & protein.



Good source of fiber & protein.


Pistachio Nuts

Very high in fiber.


Pumpkin Seeds

Rich source of iron.


Sunflower Seeds

Packed with thiamine, Vitamin B-6 and magnesium.  


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 angel food 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 With Our Skinny Shake Recipes!

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.

Return to Choose & Lose Free Diet


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