Keep your liquid calories under control with these drinks from starbucks

calorie consumption
calorie consumption

Clorie consumption

If weight loss is one of your New Year’s resolutions and you’re in the mood for a quick nosh or nibble, beware. Researchers at the University of North Carolina found that reckless snacking is the cause of most Americans’ excess calorie consumption — and it can very easily add up to weight gain. 

But don’t give up on snacking just yet! Studies show that regular mini meals or snacks can help regulate blood sugar, improve metabolism, and prevent overeating later. The secret to a successful snack is to keep the calorie count low. “It is easy to overindulge on snacks when you get hungry,” says Laura Catalusci, MA, a certified health education specialist in New York. “Remember — your snack is not your main meal and should not contain more than 300 calories.” To help in that effort, read on for our list of 20 snacks with fewer than 200 calories.1

Half an Apple With 1 Tablespoon of Peanut Butter

sliced apples with peanut butter
iStockThis healthy snack comes adds up to only 157 calories, yet packs a punch of protein and fiber. “Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy,” Catalusci says. “Peanut butter adds extra protein to help keep you feeling full.” Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories and 8 grams of fat.

10 Carrot Sticks With 2 Tablespoons of Dip

carrot sticks
Carrot sticks are a diet staple for good reason. One cup’s worth has just 50 calories, plus Mom was right — the carotenoids and vitamin A in carrots really can boost your eyesight. Add two 2 tablespoons of creamy veggie dip (about 132 calories) for a filling snack that won’t blow your diet.

Two 100-Calorie Bags of Popcorn

a bowl of popcorn
iStockWhen your salty-crunchy cravings hit, reach for two 100-calorie bags of air-popped popcorn. “Popcorn is a whole grain and a good source of fiber,” says Jessica Fishman Levinson, MS, RD, a nutrition
calorie consumption consultant in New York. “Plus it has a lot of volume, so you can eat a lot for few calories and feel full.” Microwave popcorn can vary widely, so go for a plain popcorn that’s free of trans fat and low in saturated fat.

10 Baked Tortilla Chips With Half-Cup Salsa

chips and salsa
iStockChoosing baked, not fried, chips and fresh salsa make this healthy snack a better choice than greasy potato chips with dip. Ten baked tortilla chips have about 120 calories, while a half-cup of salsa contains about 42. A word to the wise: Store-bought salsa can be high in sodium, so read food labels carefully

Half a Whole-Wheat Pita and One-Quarter Cup of Hummus

pita with hummus
iStockAlthough calories will vary with the weight of the pita, half an average whole-wheat pita has 85 calories, and a quarter-cup serving of hummus has 93 calories. Together, the two make a filling snack. “Whole grains are a great source of fiber, and hummus is high in protein,” Catalusci says.

An Apple With String Cheese

string cheese
iStockThis nutritious duo is the perfect on-the-go snack. What’s more, snacking on this diet-friendly choice will fill you up and leave you feeling satisfied. A stick of low-fat string cheese is between 60 and 80 calories, and a medium apple is about 126 calories. “The string cheese has calcium and protein, which will keep blood sugar from rising too quickly from the fruit,” Levinson says.]

Half an English Muffin and 2 Tablespoons of Cream Cheese

english muffin
iStockToss a mid-morning bagel in favor of this slimmed-down treat. Half an English muffin has 64 calories, and a two-tablespoon serving of cream cheese has 99 calories — you can also trim some of the fat and calories by using a whipped variety.

One-Quarter Cup of Almonds, Cashews, or Pistachios

a bowl of pistachios
iStockUnsalted almonds, cashews, and pistachios are all protein- and fiber-rich snacks full of healthy monounsatured fats. However, because nuts are high in calories, the key is to watch portion sizes. Almonds have 155 calories per quarter-cup serving, cashews have 157 calories, and pistachios have 170.

A Protein Bar

protein bars
iStockAdam Korzun, MS, RD, a sports dietitian with the U.S. Ski and Snowboard Association, recommends this simple, on-the-go treat — though it’s important to watch out for added sugar in store-bought protein bars. Look for protein bars made with natural ingredients that are lower in calories and sugar and high in protein and fiber.

A Half-Cup of Frozen Yogurt

frozen yogurt
iStockWhen your sweet tooth strikes, turn to a half-cup of low- or nonfat frozen yogurt. Most varieties have less than 150 calories per serving. “Low-fat dairy foods are a great source of protein and calcium,” Catalusci says. For added nutrients, she recommends topping plain frozen yogurt with chunks of fresh fruit.