Snacks: 100-Calorie Snacks (cont.)
That said, Nabisco's 100-Calorie Packs do contain less fat and sugar than regular cookies and crackers, and their taste will certainly satisfy your salt or sweet tooth -- and probably your craving.
Of course, you can easily prepare your own 100-calorie snacks, built around foods you like to eat. The key to controlling calories is to work with a reliable calorie-counting guide, then weigh and measure every ingredient -- at least at first.
"If you are not measuring, you will underestimate the portion; that's almost a guarantee," says Heller. She also recommends you study how the snack looks on the plate before you take the first bite, to get an idea of what a portion should look like.
When you're buying a snack on the run at a restaurant, deli, or street vendor, use your hands and fingers to estimate how much you're eating.
"The palm of the hand is usually a 3-ounce serving; a tablespoon is about the size of the last digit on your thumb; and if it's a long item, like string cheese, an ounce is about the length of your forefinger," says Wilson.
"Most restaurant portions are two to three times what a true single-serving portion is, particularly if you are buying a sweet treat, so keep that in mind when ordering," Wilson tells WebMD. One temptation it's usually best to avoid, she says, is buying snacks from a vending machine.
"Unless that machine is stocking fruit, I can guarantee it's almost always going to be over 100 calories -- and probably not very healthy," says Wilson.
100 Calorie Snacks: 20 Choices
Need some ideas? To get you started on the road to calorie-controlled snacking, our experts offer some suggestions for healthy 100-calorie munchies:
1. Half an apple with 2 teaspoons of peanut butter
Originally published Sept. 23, 2004.
SOURCES: American Journal of Clinical Nutrition 2004; 79:537-43; American Journal of Clinical Nutrition 2004; 79:774-9. Noralyn Wilson, MS, RD, spokeswoman, American Dietetic Association, Baltimore. Christine Gerbstadt, MD, RD, spokeswoman, American Dietetic Association, Altoona, Pa. Elaine Magee, MS, RD, WebMD Weight Loss Clinic dietitian; author, The Change of Life Diet and Cookbook. Samantha Heller, MS, RD, New York University Medical Center, New York.
©2005 WebMD Inc. All rights reserved.