You know when you feel hungry, but the next meal feels like it is forever away?! You have to make a choice. Do I eat now and risk not being hungry for dinner? Or, do I hold off and wait (miserably haha) for the next meal (may cause you to get hangry- so hungry that you are angry…hangry:))?This is where SMART snacking comes in! Smart snacks are healthy snacks that keep you satisfied in between meals. They keep your blood sugar steady, so it does not plummet and leave you feeling “out of control hungry” during your next meal. Smart snacks consist of fiber and protein to keep you satisfied for longer. When choosing snacks, try to keep it healthy and light. You do not want your snacks to turn into meals. This can add many extra calories and may result in weight gain. A good rule of thumb to go by, is to keep your snacks under 200 calories. Look for snacks that are low in calories, but dense in nutrients.

Parker found the jackpot of snacks when she visited Grandma! haha

Parker found the jackpot of snacks when she visited Grandma! haha

Let’s take a look at some smart snack choices that are low in calories and high in nutrients.

100 calorie Snacks:

  • 1 cup fresh fruit
  • 1 cup of fresh raspberries with 2 TBSP of plain greek yogurt and 1 tsp honey
  • 1 cups green salad with mixed vegetables and 1/4 cup black beans 
  • 1 cup raw mixed vegetables with 2 TBSP hummus
  • 3 cups air-popped popcorn
  • ½ cup plain cheerios with ½ cup 1% milk
  • 1 small banana
  • 1 stalk of celery with 1 TBSP of peanut butter
  • Light and Fit vanilla greek yogurt topped with ¼ cup of blueberries
  • 1 boiled egg and 2-3 strawberries
  • 2 TBSP Hummus and 1 cup sliced bell peppers
  • ½ cup 1% milk fat cottage cheese with ½ cup cantaloupe (barely over 100 calories)
  • A few tomato slices drizzled with balsamic vinegar, topped with a fresh basil leaf and 1 ounce of mozzarella cheese
  • Plain instant oatmeal packet (made with water)
  • 1 egg white on a whole wheat piece of toast (this could be a little bit more than 100 calories depending on the bread that you use)

Other smart and healthy snack options (under 200 calories):

  • ¼ cup almonds
  • 8 wheat thins and 1 TBSP peanut butter- 160 calories
  • Half an avocado with 2 TBSP of 1% cottage cheese in the middle- around 200 calories, depending on the size of your avocado…could be less with a small avocado
  • Green Smoothie- the beauty of making a smoothie is that you are in charge of what you put into it, and they are LOADED with nutrients!
  • Small apple with 1 TBSP of peanut butter 140-200 calories depending on the size of the apple
  • Apple slices and one string cheese- about 150 calories
  • 6 original Triscuit crackers with 1 slice of low fat provolone cheese- about 170 calories


Remember that you do not have to starve yourself! Eat smart and healthy snacks that will keep you satisfied and fueled throughout the day. Take care of yourself and I promise you will feel better and have more energy!