Low Calorie Snacks 1. Benefits of Low Calorie Snacks
Weight management One of the primary benefits of eating low calorie snacks is that it is great for weight management. If you eat snacks that are high in calories, then you're just adding extra calories onto your daily total. Usually, snacks are eaten between meals, so the extra calories are just added on top of what you have eaten in your meal. For example, eating a chocolate bar which has around 250 calories will not fill you up but just add 250 calories to your day. With a low calorie snack, you can greatly reduce your caloric intake.
There are a number of benefits that come from eating low calorie snacks. These benefits generally center on the idea that if you eat less, you will take in fewer calories. Many of the snacks that you can make or buy are low in calories as well as being filling. The general rule is that the less processed the food is, the fewer calories it will have. Because of this, fruit and vegetables are quite low in calories and can be great snacks. High calorie snacks are often high in sugar and fat, both of which will add up to a lot of calories. These types of snacks often also have very little nutritional value.
1.1. Weight Management
Maintaining a healthy weight has a considerable impact on overall health. Being overweight increases the risk of several diseases including heart disease and diabetes. Many individuals desire a healthy weight but struggle to achieve it. Although no weight loss is easy, eating fewer calories is a very effective approach. Only calories from carbohydrates, proteins, fats, and alcohol can be used for energy. Reducing the calorie intake from these nutrients, while consuming adequate vitamins and minerals, leads to successful weight loss and management. The key is to find foods that are low in calories but still leave the body feeling full. These foods will decrease the overall number of calories consumed, without the nagging feelings of hunger. High volume fruits and vegetables are the best food choices for appetite control. Studies have shown that consuming a first course of a low energy dense soup or salad leads to reduced calorie intake for the entire meal. Low-calorie snacks can also be incorporated to decrease total calorie consumption. On the contrary, high-calorie snacks such as chocolate bars and potato chips increase calorie intake and have little effect on overall fullness. By substituting these with low-calorie snacks, weight loss will be easier to achieve. This is because people tend to have a consistent weight when the calories consumed equal the calories expended. Therefore, by eating low-calorie snacks that decrease hunger, people are more likely to stay within a healthy weight range.
1.2. Increased Nutrient Intake
Increased nutrient intake is another benefit one can enjoy when consuming low calorie snacks. This is in part due to the fact that snacks composed mostly of carbohydrates can leave a person feeling hungry again after a short period of time. On the other hand, snacks that are high in fat can leave a person feeling full, but are not a healthy alternative and are very calorie dense. Consuming snacks that are high in vitamins and minerals, which are also low in energy density, can help to increase intake of these nutrients. Fresh fruits and vegetables are an excellent example of this. Studies have also shown that when people are given calorie controlled liquid meal replacements, that include a high proportion of vitamins and minerals, their diet is positively impacted as the nutrient density of their remaining food choices is improved. This is reflected by an increase in the intake of healthy foods, especially fruits and vegetables. Unlike unhealthy snacks, fruits and vegetables are also high in dietary fiber. Fiber is an essential component of a healthy diet and has many health benefits. These include aiding digestion, helping to control cholesterol and blood glucose levels. It also gives a person a 'full' feeling and has been shown to help in weight management. This is beneficial, as it can help to reduce the chances of succumbing to the temptation of unhealthy high calorie snacks between meals. Although high fiber bars are available, these are not an ideal substitute for fresh fruits and vegetables, as they lack the additional vitamins and minerals and are a more energy dense option.
1.3. Blood Sugar Control
The causes and effects of higher and lower energy dense snacks or meals on blood sugar levels are quite complex. High energy dense foods such as sugar-rich products and those high in fat generally elevate blood glucose levels quickly. In response, the pancreas secretes insulin, a hormone which guides glucose into cells to be used as fuel. High insulin levels are thought to be a cause of hunger and weight gain. This is because it stimulates the brain to increase the production of a neurotransmitter called serotonin, which can cause increased hunger and result in eating more food. The weight gained is difficult to lose, with studies showing an increase in carbohydrates and fats stored as adipose tissue. Measures of simple carbohydrate intake have shown a strong positive association with BMI. High insulin levels can also drop the blood sugar quickly, bringing on tiredness and decreased mental alertness. This can result in the individual wanting more high energy dense food for pick up and create a cycle of weight gain and high-fat diets. The risk of type 2 diabetes is higher in those with higher glycemic response diets. A study showed that women with a history of gestational diabetes whose carbohydrate intake was in the highest quartile were 4.5 times more likely to develop diabetes than those with low glycemic load diets.
Blood glucose control is important for those trying to manage their weight, prevent tiredness in the afternoon or focus, protect against obesity, and reduce the risk of developing type 2 diabetes and heart disease. Metabolism and the way the food affects the energy and hunger levels all stem from the way the body's blood sugar levels rise and fall. Sudden drops or peaks in blood sugar are known as blood sugar irregularity. A diet containing regular, small servings of low energy dense snacks can protect against blood sugar irregularity and help to control hunger and energy levels.
2. Types of Low Calorie Snacks
Calories in all the above fruits and vegetables per 100 grams would be around 40-50. This is the best natural, low calorie snack. High in fiber, vitamins, and potassium, it's the perfect snack when you're craving something sweet. Crunching on a medium-sized apple or carrot will remove your craving for snacks and also add some nutrition.
Next to fruits comes vegetables. Raw carrots, cucumber, radish, and tomato are a few examples of vegetables which can be eaten in raw form. Vegetables are full of mineral contents and are good for diabetics. For those concerned with taste, dishes of lemon and chat masala are also available in the market nowadays, but it contains some extra salt content.
This calorie count is very less for 100 grams of apple. There are other fruits or vegetables too which can be consumed in raw form.
Per 100 grams contains: - Calories: 52 - Fat: 0.2 grams - Carbs: 14 grams - Proteins: 0.3 grams
"An apple a day keeps the doctor away" is a very popular proverb. Apple is a low calorie fruit with a lot of vitamins. It tastes sweet because it contains natural sugar, which is good for health.
Low calorie snack types are a major concern for the weight watchers. Layman's concept regarding "low calorie food" is raw and bland vegetables or fruits. This leads to demotivation, which involves intake of snacks with high fat and sugar content. Vegetables and fruits stand first in the list, then comes other food options.
2.1. Fresh Fruits and Vegetables
Fresh fruits and vegetables are an excellent choice of low-calorie, high-nutrient-value snacks. When choosing fruits, most are low in calories, a good source of natural sugar, and high in fiber. However, fruit canned in heavy syrup is high in sugar and calories. Opt for fruits canned in light syrup or natural fruit juice. Dried fruit is also high in sugar and calories, so eat fresh or canned fruit when possible. The most convenient vegetables are salad greens, cherry tomatoes, baby carrots, and snow peas. These can often be purchased in ready-to-eat form and are still highly nutrient-rich. Avoid all vegetable toppings like butter and dressings as they add calories and negate the benefits of low-calorie, high-nutrient-value snacks. Remember that although corn and potatoes are vegetables, they are high in starch and best to be counted as grains or other starchy foods. A good way to understand the differences between high, moderate, and low-starch vegetables is with the Canadian Diabetes Association's Vegetable Nutrition Comparison.
2.2. Yogurt and Cottage Cheese
Both of these dairy products contain high quantities of protein. Proteins are known to give a feeling of fullness quickly and are very effective for weight loss. 100g of cottage cheese contains 4g of fat and only 98 calories. Studies have even shown that people eating large quantities of dairy products lose more weight than those who do not, most likely due to the fat burning properties in calcium. Yogurt is always a great low-calorie snack. There is a vast variety of it and it has many health benefits. It is full of protein and, if you buy the right type, it can be very low in calories. Greek yogurt can be a brilliant choice, it is very high in protein and has half the quantity of carbs that normal yogurt does. It still contains the beneficial probiotics that normal yogurt does so you do not miss out on the health benefits it provides. Yogurt also has calcium which can possibly prevent weight gain and increase fat loss. It is best to eat unsweetened, low-fat yogurt, as the flavored ones can be very unhealthy and high in calories. In conclusion, yogurt and cottage cheese both make excellent low-calorie snacks. They are high in protein and calcium and can be very low in fat and calories. Eating them will give you a feeling of fullness during the day and will prevent you from eating unhealthy snacks to satisfy your hunger. High protein dairy products have even been shown to lead to fat loss around the abdominals in overweight people. So next time you feel like having a snack, go to the fridge and grab some yogurt or cottage cheese.
2.3. Nuts and Seeds
There are many healthy snacks that are low in calories and fat. Some are very convenient. Choose fresh fruits and vegetables that are easy to take with you, an apple or carrot sticks are excellent examples. Portion controlled, pre-packaged snacks are a great idea for yogurt or cottage cheese. Jean Ragalie, a registered dietitian and president of National Dairy Council says "Yogurt is a healthy snack for people of all ages. It's convenient, tasty, and packed with nutrients. It's also versatile. You can take it with you to eat on the way to work or after school, or take the portable containers and spoon and pack it in your lunch". Low-fat or fat-free cottage cheese can be served alone or with fruit and is a great source of protein. Both are healthy in moderation. Nuts and seeds have a lot of fat and calories. However, they are also very nutritious and healthy snacks. The key is not to eat too many of them. Nuts and seeds are high in unsaturated fat, which is the good type of fat. They also have a lot of fiber, vitamins, and minerals. They have a dense texture and rich flavor. This means only a small amount of nuts or seeds will satisfy your hunger. Dip-less veggies and about 10-12 almonds, or other nuts, will make a satisfying snack. Remember to stick to smaller portions, this will keep calories to a minimum. This means only about 1.5 ounces of nuts or seeds per week (about a small handful) will be enough to offer the health benefits without causing any weight gain.
2.4. Rice Cakes and Crackers
Rice cakes and crackers are another healthy and low calorie snack. They contain carbohydrates, which are starches and sugars that provide energy for the body. At 55 calories per rice cake and 70 calories in 5 crackers, they make a great filler in the stomach for very few calories. Rice cakes especially come in a variety of flavors, such as caramel corn, apple cinnamon, and white cheddar. This makes it easier to find something that will satisfy a sweet tooth without having to consume a high calorie snack. As anyone who has ever had crackers knows, there are also many different toppings that can accompany the cracker to enhance the flavor. These toppings can range from high calorie cheeses and spreads, to healthy and low calorie options such as natural peanut butter or sliced turkey. Crackers also have the benefit of satisfying a craving for a salty snack, providing a much healthier alternative to potato chips. Overall, rice cakes and crackers are a much healthier alternative to many other snacks and can be a good way to control the calorie intake throughout the day.
3. Creative Low Calorie Snack Ideas
3.3. Trail Mix with Dried Fruits. Most trail mixes available are quite high in fat and salt. A healthy alternative would be to make your own mix using plain, unsalted popcorn, your choice of unsalted nuts and some dried fruits e.g. sultanas, apricots. Mix them together and divide the mix into small snack sized portions using little zip-lock bags. This snack is a good source of healthy fats, fibre and carbohydrates, and is very convenient for travel! Remember to keep the portions small, as the mix will still be relatively high in energy.
3.2. Greek Yogurt Parfait. This snack is a healthier alternative to the traditional yoghurt based fruit 'n' muesli snack. It's essentially a dessert with a healthy twist! All you need is; a couple of spoons of Greek yoghurt, a sprinkle of muesli and some fresh fruit. Use low fat Greek yoghurt, and a muesli that's low in added sugars and fats. Layer the yoghurt and muesli with the fruit in a tall glass. The fruit could be fresh berries or a diced up apple/pear. This snack provides good quality protein and calcium from the yoghurt. The muesli is a good source of healthy carbohydrates and the fruit provides essential vitamins and fibre.
3.1. Veggie Sticks with Hummus. This is a simple, easy snack which involves cutting up some of your favourite vegetables e.g. capsicum, cucumber, carrots, into sticks, and serving them with a couple of tablespoons of hummus. You can buy hummus from the supermarket; it's essentially a chickpea dip, or you can make your own. Hummus is relatively healthy as it provides protein and good fats. The vegetables are loaded with vitamins and minerals. This snack would provide a good balance of carbohydrates, proteins and fats.
Application of your newly found snack knowledge can be made easier by incorporating simple meal ideas. This is of particular importance if you are someone who needs to snack frequently throughout the day to keep hunger levels stable. Here are some simple, creative snack ideas, that are based on the list of low calorie snacks:
3.1. Veggie Sticks with Hummus
The veggie stick with hummus snack is highly complex and will require some assembling from home, but patience is a virtue, and this snack will certainly be worth the time. To complete this snack to its entirety, you must first visit the local supermarket and purchase some fresh vegetables. Carrots, red or yellow bell peppers, zucchini, and celery work best, but feel free to try any other vegetable that you think will suffice. Secondly, find the Sabra Hummus section. This is by far the best store-bought hummus and will greatly contribute to the success of this dish. Thirdly, ensure proper containers for the hummus and an appropriate zip lock bag. Once these tasks are complete, preparation is still necessary. This snack requires quite a bit of cutting, so be prepared to show off your knife skills that are seldom used in college. Cut the vegetables into sticks. This is not specific, but there are multiple ways to cut vegetables into sticks. Go with the one that works best for you. Now the veggie sticks are made, but construction is still necessary. Take the zip lock bag and fill it with hummus, seal the bag, and place it in the container. This is a little trick to avoid taking the whole container of hummus being brought back to the gym stench-riddled dorm rooms. Now stack the hummus container, vegetables, and zip lock bag into a lunch box or a big Tupperware and head over to the nearby recreation center. No, this isn't time to eat yet, but it is an opportunity to get in some extra credit physical activity because we all know it's possible. Finally, once this gym session is over, it's time to enjoy the fruits of your labor, or the vegetables of your labor I should say. Open the containers and take the zip lock bag of hummus, puncture a hole in one of the corners and squeeze the hummus over the vegetable sticks. This acts as a makeshift fondue and is a more fun way of applying hummus than the traditional use of a knife. Now it's finally time to eat. The best part about this snack is that it can honestly serve as a whole meal in itself. It has a perfect portion of carbs, fat, and protein. It's also easily spread out to last a while and is a delicious and healthy snack that will keep you away from the vending machines.
3.2. Greek Yogurt Parfait
Regular yogurt has too much sugar to have on a regular basis, but low sugar Greek yogurt works well as a dessert and as a base for parfaits. Normal Greek yogurt really isn't that high in protein, but the Fage brand has 20 grams of protein per serving. Use plain or vanilla yogurt without added sugar. The sugar in the parfaits comes from the natural sugar in fruit and a small amount of added sugar in granola. Parfaits can be quite diverse, and you can use many fruits and other ingredients to make various flavors. Mix the ingredients together in a specific order of layering or simply dump everything in a bowl together and eat it. Below is an example recipe with the following nutrition facts: Low-calorie Greek yogurt has a relatively large amount of protein per 100 calories. Create a diverse array of parfaits for dessert. Get creative with the ingredients you use: nuts, seeds, various fruits, oatmeal, and granola are all possibilities. A higher-calorie version mixes in almond butter with sliced banana and tops it off with Kashi Go Lean Crunch cereal. This is basically a deconstructed peanut butter banana sandwich, and it tastes surprisingly good with yogurt. Overall, Greek yogurt is a surprisingly nutritious dessert that can be varied greatly in flavor to suit anyone's palate. It can be eaten easily for a relatively low amount of calories yet packs a good amount of protein. With a relatively low amount of sugar, it can be one of the healthier parfaits and desserts out there, unlike many things labeled as "health food". Trying to substitute any ingredients may result in a lower than ideal taste. All sorts of parfaits can be a great treat after a workout, in the middle of a hot day, or whenever you may crave dessert.
3.3. Trail Mix with Dried Fruits
However, not all trail mix is made equal, and some are even worse than junk food. Very high-fat recipes of trail mix can be worse for the body's insulin response than a candy bar, and with less satisfying energy. Large amounts of salt and added sugar can make some trail mixes quite unhealthy. Steer clear of mixes with salty or sugary ingredients and especially those with added hydrogenated oils. Select mixes that have raw, unsalted nuts, some no sugar added dried fruits, and perhaps add in some of your own ingredients to sweeten the deal such as carob chips or a natural low-calorie cereal. Making the mix from scratch is best, since you can control the amounts and ingredients, but will still be a healthy snack if you're buying with nutritional considerations in mind. A good store-bought mix of similar ingredients may also be more convenient, and a better choice than a more tempting unhealthy snack.
Trail mix, when made with the right ingredients, can be an incredibly healthy and effective low-calorie food. The nuts supply high protein to keep you full, the dried fruits provide a natural sweet fix, and sometimes even the chocolate will satisfy your sweet tooth. Mix those ingredients with some high fiber, low-calorie cereal, and you have an effective food you can eat by the handful to quickly satisfy hunger. Nuts are high in calories and fat, but still offer excellent health benefits. They are a dense food, so small amounts provide a lot of satisfying energy. They also contain mainly mono- and polyunsaturated fats, which can help lower cholesterol levels. Some offer bonus proteins, such as peanuts, and almonds will add some calcium into the mix. Dried fruits are also a very dense source of nutrients and natural sugars. A little bit can go a long way, and the natural sugars will offer sustained, high-quality energy.
3.4. Apple Slices with Peanut Butter
Simply slice a medium to large apple (depending on the calorie intake) and dip into one tablespoon of natural peanut butter. It is the perfect snack for the afternoon and fills that sweet, crunchy, creamy craving. One medium-sized apple is approximately 95 calories and loaded with fiber, potassium, vitamin C, and vitamin A. It is also an antioxidant powerhouse. Studies have shown that the antioxidants in apples can extend to bronchial tubes in the lungs and may even increase lung capacity. The peanut butter is also a healthy addition to the snack. It is higher in fat, but this fat is predominantly monounsaturated, and it is a good source of protein for vegetarians. Be sure to watch portion sizes because nut butters are energy-dense. For every tablespoon of nut butter, there is around 90-100 calories. This snack is approximately 200 calories depending on the size of the apple, and it is remarkably filling compared to some other pre-portioned 200 calorie snack packs.
3.5. Rice Cake Pizzas
Rice cake pizzas are a fun idea and can come in many different varieties. Start with a plain rice cake (35 calories) and add a small spoon of your favorite tomato sauce. It would be best to use a basic tomato sauce that does not contain any added fats or oils, and is low in sugars. Many stores offer these types of sauces that are intended for use in children's dishes. One suitable tomato sauce is from the brand Ragu, and is called "Pizza Quick Traditional". This sauce contains only 50 calories per 1/2 cup, and only 2.5 grams of fat. This is a lot less than most other varieties of pasta or pizza sauce. After you have applied the tomato sauce, sprinkle your favorite cheese to your desired amount. Keep in mind that Mozzarella, Swiss, and Provolone are lower in fat than cheddar, and may still give the flavor you desire. These cheeses generally have the same amount of protein and carbohydrates, but less fat and calories. One ounce of part skim mozzarella cheese has 72 calories, and 4.5 grams of fat. Regular mozzarella has 85 calories and 5.9 grams of fat. After you have applied the cheeses, add your favorite toppings! You can choose from a wide variety of vegetables or lean meats. Good vegetable choices include bell peppers, mushrooms, onions, olives, or spinach. If you choose to go with a meat, try a lean ham or Canadian bacon. Turkey pepperoni is also a great tasting yet healthy choice. To find the meats with the least fat and calories, look for a product label that says "low fat" or "reduced fat". These types of products generally have about half the calories and fat as the regular varieties. After applying toppings, microwave the rice cake for about 30 seconds or until the cheeses are melted. Be careful not to overcook them! Now you have a healthy snack that is sure to be a hit with kids and adults alike!
4. Tips for Incorporating Low Calorie Snacks into Your Diet
The first way of incorporating low calorie snacks into your diet is through portion control. When the body consumes a snack, it tends to feel satisfied when a certain volume of food has been eaten, regardless of the calorie content. This means that you can trick your body into feeling satisfied with a snack despite it being low calorie. For example, a bowl of popcorn might satisfy the need for a savory snack, or for a sweet tooth, a bowl of berries could hit the spot. Both of these are typical low calorie snacks. If you compare these to cookies for example, where one would lead to another and before you know it, you've eaten half the packet, you can see an efficient method of reducing calorie intake. Moreover, taking the time to portion out snacks into little baggies or containers will prevent the over consumption of high calorie foods. For example, 1 small bag of nuts rather than a whole packet. This can also be an effective way of cutting back on unhealthy snacks altogether. If unhealthy snacks are still lingering in the house, it might be easier to accept their presence, but take control of how much is eaten – however it has been proven that the environment in which we are placed has a huge effect on our decision making. This would soon lead to an increased consumption due to the easy access and willpower is likely to eventually fade. In this sense "out of sight, out of mind" is an effective approach – try not buying the snacks at all, eventually losing the craving for them in the absence of temptation. This makes the idea of portion control more than just controlling how much of something is eaten, but rather creating an entirely different eating behavior.
4.1. Portion Control
As part of a general low calorie intake strategy, the use of portion control in meal planning and the consumption of low calorie snacks is a valuable tool. The 2005 USDA Food Pyramid suggests 6 servings of grain, 5 servings of fruit, 3-4 servings of vegetables, 2-3 servings of dairy and 5-6 ounces of meat for a total of 1600 calories. Using the food guide as a reference for meal plans including low calorie snacks for a 1600 calorie diet, one can divide the calorie serving goals into a daily plan consisting of 3 meals and 3-4 snacks. For example, it might look something like this: 1 serving of grain ½ serving of fruit ½ serving of vegetables ½ serving of dairy 2-3 oz of meat for each meal and the same portion for a snack. By packaging several servings of a specific food into a planned snack using smaller Ziploc bags or Tupperware, for example 4 baggies of carrots with ½ a serving of low calorie dip in each, one can more easily track a diet in regard to meeting overall daily calorie or specific food group serving goals. This strategy can also make sure the healthy food is in fact consumed, as the convenience of unhealthy snack food is often the main reason for its consumption. An additional strategy could involve delaying or "earning" set low calorie snacks with some form of exercise. Setting a specific time to consume the snack or a time delay from when the food is bought can also help reduce spontaneous food consumption.
4.2. Meal Planning and Preparation
An effective plan can be designed to include snacks. There are two types of snacks, those which are added to the diet without taking something else away (Add-on) and those which are substituted for a higher calorie food in the diet (Subtractive). For an effective plan, include snacks that are high in volume and low in energy density. High volume is generally related to water content and water has no calories. Foods with high energy density have lots of calories for a small portion, whereas low energy density foods have fewer calories for a large portion. Studies have shown that people who eat a low energy density diet feel less hungry since their stomachs are full, so the extra food or water in high volume, low energy density foods can be effective in reducing hunger between meals. Given these concepts, it becomes clear that effective snacks for weight control should be those which are low in energy density. This way one can eat a large portion for only a few calories. High energy density snacks such as chocolate, crisps and nuts are not satisfying in terms of fullness for the amount of calories they contain. Eaten in large amounts, their consumption will be additional to the diet, increasing total calorie intake and possibly leading to weight gain. Low energy density snacks such as most fruits and vegetables, soups and rice cakes can act as effective hunger satisfiers and the basis of a meal replacement. These types of snacks are ideal for a person using meal replacement as a weight loss strategy. Since the energy density of a food is affected by its fat and water content, one low energy density option is to dilute a favorite high energy density snack in a filling water-based, fat-free alternative. For example, hot chocolate made with water could be replaced by the same drink made with a low-calorie hot chocolate powder.
4.3. Snack Substitutions
If you feel that you must have a chocolate fix, look for a low-calorie exchange, which will not only save you calories but money too! For a chocolate bar totaling 250 kcal, you could have 3 snack-size chocolate bars or 3 fun-size bars for the same amount of calories. Ideally, small amounts of chocolate are better. Small individual squares of chocolate are available in varying cocoa strengths, thus you can choose your favorite, and with each one only totaling around 14-20 kcal, this can be a good long-term choice for chocolate lovers. Alternatively, go for a low-calorie hot chocolate drink, which will warm you up and fill you up for very few calories.
Instead of switching to snacking on fruits and vegetables, many people resort to cutting out snacks altogether because they find these types of snacks unsatisfying. Filling up on snacks consisting mainly of water and fiber can help to control your appetite and lower your overall calorie intake. To feel fuller for longer, always choose a piece of fruit with a good water and fiber content, such as an apple or a pear. Other ideas are cherry tomatoes, cucumber, carrots, and celery, which you can keep in Ziploc bags in the fridge.
Through your reading of this research essay, you have become familiar with the numerous benefits of satiating your appetite with healthy and low-calorie snacks. However, it is essential to translate theory into practice, and the best way to do this is to plan ahead and prepare a list of potential snacks. Whether you have a sweet tooth or prefer savory snacks, there is a healthy swap for everyone!