Monday, October 10, 2011

Eating Healthier

I have been wanting to find an easy way to start eating healthier.  Especially now that I am working full time.  I work sitting at a computer a lot and I need to snack from time to time.  I want to start making my daily routine a bit more productive in the healthy living department.  So, I am starting something new this week.  I'll tell you how it goes if it works for me.  But in the mean time I found this awesome list of low calorie healthy snacks to eat during the day.  I love variety!  I mean who likes to eat the same things all the time? Not me!  So, here's a list I found on the internet that I am excited about using.

28 Low Calorie Healthy snacks 

1. One can Low Sodium V-8 100% Vegetable Juice
(30 calories, 1 gram of protein, 0 grams fat, 7 grams of carbohydrates, 1 gram dietary fiber, 80 mg sodium)
2. 14 Whole Natural Almonds
(80 calories, 3 grams of protein, 7 grams total fat, .5 grams saturated fat, 1.5 grams dietary fiber)
3. 1 small box of raisins
(130 calories, 1 gram of protein, 0 grams total fat, 31 grams of carbohydrates, 2 grams dietary fiber)
4. Fruit, sliced and packed in plastic mini-bags, or whole
(Think apples, bananas, oranges, grapes, and more…)
5. Sliced Veggies
(Cut them up and keep stored in the refrigerator so they are ready to go. Think carrots and beyond such as sweet peppers both green and red, broccoli, cauliflower, zucchini, snow peas, celery, cucumbers, fennel, and radishes. Calories vary but you can eat a cup or so any of these for less than 100 calories.)
6. Babybel Light Cheese with 50 calories per piece.
7. Laughing Cow Light Cheese Wedge with 35 calories a wedge.
8. 3/4 cup Kashi Heart to Heart Cereal
(110 calories, 4 grams of protein, 1.5 grams total fat, 25 grams of carbohydrates, 5 grams dietary fiber. How about ½ cup Kashi Heart to Heart with 1 Tbsp. of either raisins or craisins for a total of about 100 calories. Makes a great low calorie, crunchy and sweet trail mix.)
9. ¾ cup Quaker Crunchy Corn Bran
(90 calories with 5 grams of dietary fiber, 2 grams of protein, only 0.5 grams saturated fat)
10. ½ cup Quaker Oatmeal Squares
(105 calories with 2.5 grams of dietary fiber, 3 grams of protein, negligible saturated fat)
11. ½ of a Balance Bar
(Full bar has about 200 calories, 14 grams of protein, 6 grams of fat, 22 grams of carbohydrates)
12. ½ of a Luna Bar
(Full bar has about 180 calories, 10 grams of protein, 4.5 grams of fat, and 24 grams of carbohydrates)
UPDATE: I’ve now learned that you can buy a box of Luna minis each of which has only 80 calories. You get 18 snack-size bars with 6 each of 3 different flavors: White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest. They’re pretty good! Available at Walmart and elsewhere.
Another good choice is Larabar. These bars can be purchased 12 mini bars per box with 90-100 calories each. The three flavors offered include Cherry Pie, Cashew Cookie, and Apple Pie.
13. 2 medium Kiwis
(90 calories or 45 calories each. Do watch how you transport these they will bruise easily!)
14. 1 carton Vanilla Soy Milk
(120 calories, 7 grams of protein, 4 grams of total fat, 0.5 grams of saturated fat, 14 grams of carbohydrates, 2 grams of dietary fiber)
15. 1 carton of low-fat plain or flavored yogurt with 100 calories or less
(Read the labels there are a number of choices. (Keep in mind that yogurt is highly perishable so remember to eat within 2 hours of taking out of the refrigerator or keep cold in an insulated bag. Examples: Dannon Light Nonfat Yogurt with 50 calories.)
16. Orville Redenbacher Smart Pop 94% Fat-free Butter Microwave Popcorn
(Has only 110 calories for a full mini-bag that makes about 6 cups of popcorn with 3 grams of protein, 0.5 grams of saturated fat, 4 grams of dietary fiber)
17. Finger food puffs
(I haven’t tried this but I know others who say the “finger food” puffs made for babies are a great treat. They come in flavors such as strawberry, cherry, sweet potato, banana, and apple cinnamon. Evidently you can eat as many as 80 for only 25 calories! I haven’t been able to verify this.)
18. String cheese
(Look for convenient individual packages or larger packs in a variety of brands. For example, Reduced Fat, Low Moisture Mozzarella String Cheese by Sargento has 50 calories each, 6 grams of protein, 2.5 grams of total fat, 1.5 grams of saturated fat, 1 gram of carbohydrate)
19. Individual fruit cups
(70 calories, 1 gram of protein, 0 grams fat, 16 grams of carbohydrates, 1 gram of dietary fiber)
20. Organic Applesauce Cups
(Earth Kidz is one brand with 50 calories per cup, 0 grams protein, 0 grams fat, 13 grams carbohydrates, 1 gram dietary fiber.)
21. Pepperidge Farm whole-wheat mini bagels
(1 bagel has 100 calories, 4 grams of protein, 0.5 grams total fat, 20 grams of carbohydrates, 3 grams of dietary fiber)
22. Mi-Del Old-fashioned “Swedish Style” Vanilla Snaps
(These are all natural, made with canola oil and have no trans fat. A serving size is 5 cookies with 130 calories, 4.5 grams of total fat, 21 grams of carbohydrates, and 1 gram of dietary fiber.)
23. Salmon Jerky
(1 package has 40 calories, 7 grams of protein, .5 grams fiber, 0 fat, 2 grams carbohydrate, 274 mg sodium. This product comes in various smoked flavors that are surprisingly good. I liked the Hot & Spicy Smoked Salmon Jerky. Can be ordered from Tony’s Smokehouse and Cannery in Oregon City, Oregon. Sadly these are not cheap at $1.49 each and the shipping they charge is high! Know anyone in Oregon who could buy some for you?)
24. Reduced Fat Triscuits by Nabisco
(A serving of 7 crackers has 120 calories with 3 grams of protein, 3 grams of total fat, 0 grams of saturated fat, 21 grams of carbohydrates, and 3 grams of dietary fiber.
25. Wasa Hearty Rye Crispbread
(45 calories per serving, 1 gram of protein, 0 grams of fat, 11 grams total carbohydrates, 2 grams of fiber)
26. Rice Crisps with cheddar cheese and other flavors
(O.K. admittedly, this may be one of my least nutritious recommendations but it satisfies my desire for higher calorie snack foods and cheese which I have to limit at my age. As such, it provides a lot of great flavor for only a few calories per chip. The basic product is made by a number of different companies. The brand that I can find locally has 70 calories for a serving of about 9 chips with 25 calories from fat. It is not a whole grain product and has no fiber. The good news is that is has no saturated fat or trans fat!)
27. Grace’s Sunflower Seeds Petite Cookies
(These little cookies are deliciously satisfying. 6 cookies makes for a serving with 130 calories. Stick with just four or five for about 110 calories or less, 2 grams protein, 2.5 grams saturated fat, 15 grams of carbohydrate, 1 gram dietary fiber. You may have a hard time finding this particular brand where you live. If so, check your local natural foods co-op or health food store to see what else you might find.)
28. One Pomegranate
(Yes, this could get a little messy and be time consuming to eat but it is also very satisfying and nutritious. Look for the juicy flesh-covered seeds inside. One pomegranate has about 100 calories, 1 gram of protein, 0 grams of fat, 26 grams of carbohydrate, 1 gram of dietary fiber.)

P.S.  Don't ever say I never gave you anything! :) 
Happy Healthy Eating!

1 comment:

  1. I definitely recommend Wasa crackers. They are a great source of whole wheat and fiber plus there are a lot of varieties to choose from so you can change up the flavors. Personally, I love the sourdough crisp bread and rye varieties. The sourdough has a more substantial crunch which I use for sandwiches and the light rye is lighter (like a rice cake) that is great as a dessert with a little bit of chocolate almond butter.

    I actually do some work with their social media and love to keep at least one box handy at home and work. They make for great, filling snacks and are so delicious with items on your list like laughing cow cheese and a slice of apple!