Do you like to snack? It seems most of us do if we have the choice. According to one survey, in 2018, 43% of respondents reported eating three meals and a few snacks on a daily basis. And, another 32% usually skip or replace one meal per day with snacks. Impulse snacking is not the only type of snacking. Planned snacking is also on the rise, and choosing 50 calorie snacks with a strategic purpose is smart eating!
According to a Nielson report, 33 billion US dollars are being spent on snacks. The current trend for snacks is opting for snacks that call attention to health claims. Choosing packaged convenience snacks that are non-GMO, free of artificial colors/flavors, and low in sugar are leading the way.
If your goal is managing blood sugar or weight, opting for a healthier low calorie snack is not optional. Poor snacking can definitely wreck the best eating plans. But, selecting healthier snacks that fit your personal calorie requirements and dietary needs can help your overall healthy eating strategy.
50 calorie snacks with some protein
Protein offers the dietary advantage of making you feel full for a longer time period. It helps regulate blood sugar by stabilizing it. And, in order to maintain blood sugar levels, it is not necessary to consume a large amount of protein. The portions below will often be just enough to keep hunger pangs away by preventing drastic drops in your blood sugar levels.
1 slice of 2% milkfat American cheese
1 oz. of lean turkey
1/2 cup skim milk
1/2 cup 2% cottage cheese
Laughing cow cheese wedge
1 oz. flank steak
1/3 cup garbanzo beans
3 oz. Dannon Greek yogurt
3 Tbsp. egg whites
1 oz. chicken
50 calorie snacks to satisfy your sweet tooth
While there’s nothing unusual about having a sweet tooth, most people know that this can get out of control. Knowing the portion sizes that can satisfy your sweet tooth without ruining your waistline is important for your sanity and health. The ten options below will help your cravings and keep your trim.
1 fig bar
5 jelly beans
12 M & M candies
1 vanilla Snackwell cookie
1/2 of a low fat 100 calorie ice cream sandwich
2 Hershey kisses (more ideas for chocolate cravings)
coffee with 1 tsp. sugar and 2 Tbsp. half and half
diet root beer float made with diet root beer + 1/4 cup ice cream
1/4 cup frosted mini wheats
Fiber rich snacks to fill you up
Fiber has so many health benefits for so many medical concerns. One of the key benefits of fiber is that is fills you up-we say it offers satiety. If you feel full, then you will theoretically be less inclined to keep eating. Obviously, feeling full is great while you are trying to shed some pounds or manage weight.
12 baby carrots
1 cup watermelon
10 dill pickles
1 cup cantaloupe
15 cherry tomatoes
1 cup light popcorn
1/2 oz. melba wheat toast crackers
1 large chopped pepper
Enjoy this list to meet your snacking goals along with rounding out your dietary requirements.
Sue Rose is an IL licensed dietitian/nutritionist providing counseling to both corporations