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I am not a morning person. I like sleeping in and slow mornings that always include coffee. While I'm hating the fact that the sun is barely up, a filling breakfast isn't my first priority. And hey, some folks just can't eat that early. That's okay! The important thing is that you eat something when you can.
A muffin or scone or a quick Greek yogurt cup is great for on the go, but when lunch seems a year away, packing a few extra snacks for the mid-morning is a great idea. Putting a calorie cap on keeping yourself tied over until lunch with snacks is key, and over the next few days, I’ll be sharing some of my favorite mid-morning snacks under 100 calories.
Eating healthy should still be delicious.
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14 Animal Crackers (98 calories)
*14 Animal Crackers, Trader Joe's (120 calories per 17 crackers, 14 crackers = 98 calories)
More 100-Calorie Dessert Ideas:
35 Healthy Protein Snacks to Keep You Feeling Full & Satisfied
Protein, protein, protein! We hear about it so often, but what is this wonder substance and what foods should we eat to get enough of it?
Keep reading to learn about healthy protein snacks and find out how to snack like a person who understands protein.
Snacks with Apples
Apple Pie Crackers – Graham crackers with cream cheese mixed with applesauce.
Applesauce Slush – Freeze homemade applesauce into portion sizes.
Gourmet Apple Slices – Decorate slices of apples with melted chocolate, chopped nuts, or shredded coconut.
Fruity Kabobs – Place grapes, apples, and marshmallows on bamboo skewers.
Grilled Cheese & Apples – Thinly slice apples and place in a cheese sandwich. Grill over medium heat until the cheese has melted.
How to make overnight oats.
Kiersten Hickman/Eat This, Not That!
Making overnight oatmeal is easy and can be broken down in a few, simple steps.
- Pick your flavor combination. What are you in the mood for? (The possibilities are endless, which is why we've rounded up some recipe inspiration below!) You can throw in some seeds, add-ins like protein powder or Greek yogurt, flavorings, fruit, and other ingredients.
- Mix your oats, mix-ins, and liquid in a jar. Fill a Mason jar or small plastic or glass container with a 2:1 ratio of rolled oats* to a liquid, like nut milk or water. If ratios aren't for you, you can also try the technique of pouring your favorite milk to cover the oats, waiting until the bubbles stop, and then topping off the blend with another splash of liquid to make sure the oats are entirely covered.
- Stir it up and let it soak. Give your mix a stir, and throw it in the refrigerator to let it soak overnight (7-8 hours). (If you're in a rush, your overnight oats will also be ready in 4-5 hours.) While you're sleeping, the flavors fuse together, so all you have to do is eat it in the morning—no cooking required!
If you like eating hot oatmeal, you can also eat your overnight oats warm by popping them in the microwave for a minute or so. Check out our favorite mouthwatering overnight oats recipes coming up that will keep you on track toward your better-body goals.
*NOTE: You can also use instant oats instead of rolled oats. This swap allows your overnight oats to be ready quicker because instant oats are partially cooked even more than rolled oats.
Don't put meeting attendees to sleep with foods made from refined grains, such as cookies, cake and white bread, which quickly diminish alertness and cause fatigue. Instead, give them whole-grain snacks that provide long-lasting energy. Offer mini whole-grain muffins, small whole-wheat rolls and whole-grain crackers or rye crisp to accompany protein-rich snacks like low-fat cheese, nut butters and smoked salmon.
Offer fruit and vegetables as healthy meeting snacks. Include an assortment of whole fruits, fruit salad or fruit kabobs with honey-sweetened plain yogurt for dipping. At afternoon meetings, serve a tray of chopped assorted vegetables with a low-fat sour cream dip.
Did your child skip milk at lunch? Not eat her apple? Here are some essential nutrients and foods she might be missing, plus treats that will pick up the slack.
Why kids need it: Calcium is crucial for proper growth and bone building during childhood. Eleven percent of 1- to 3-year-olds and 40 percent of 4- to 8-year-olds don&apost get enough.
Power snacks: Calcium-fortified mini waffles ice-cream cone filled with yogurt mixed cereal and fruit chunks of banana dipped in yogurt and rolled in cereal pretzel sticks with cheese cubes on either end.
Fruits and vegetables
Why kids need them: They&aposre packed with vitamins, fiber, and disease-fighting antioxidants. Plus, they&aposre low in calories and fat-free--and help keep kids hydrated.
Power snacks: A fruit and veggie smiley face on a plate (use peanut butter as the "glue") baked chips and salsa Apricot Cookie Bars (see below).
Why kids need it: Protein helps build muscle needed during peak growth. It also helps fight infection.
Power snacks: A piece of ham rolled around string cheese hard-boiled-egg wedges peanut butter spread on apple slices whole-wheat pita cut into quarters and spread with bean dip.
Why kids need it: High-fiber diets tend to be healthier overall--in part because fiber-rich foods boast more nutrients and prevent overeating. Fiber also reduces constipation.
Power snacks: Wheat germ sprinkled into yogurt and ice cream whole-wheat tortillas spread with hummus raisin bran and milk.
Supermarket Snack Checklist
Prepackaged snacks are often a necessity for busy moms𠅊nd there are tons of just-for-kids products on store shelves these days. So what&aposs nutritious, and what&aposs not? Things like prepacked baby carrots and boxes of raisins are no-brainers. But you may have to do some label sleuthing before you buy other foods. Here&aposs what to check:
- Serving size: Is the size appropriate for your child, or will she eat more? Many "snack-size" packages actually contain multiple servings. If so, be prepared to divide them up at home.
- Fat: "There&aposs little evidence that reduced-fat and fat-free products help kids maintain or lose weight," Shield says. Besides, fat is often replaced with more sugar. She advises going low-fat with staples, such as milk and yogurt, but choosing full-fat cookies or treats and keeping portions reasonable.
- Fiber: Whole grains are your best choice when selecting breads, crackers, cereals, and other high-carb foods. Look for at least 2 to 3 grams of fiber per serving.
- Ingredient list: "The longer the list, the more processed that food probably is," says Deanna Rose, R.D., spokesperson for the National Dairy Council.
Calm Your Snack Attack With One of These Healthy Treats
Contrary to popular belief, your habit of snacking throughout the day can actually be an excellent way to stay energized and alert during even your busiest moments. Choosing healthy snacks that are packed with nutrients, vitamins, and minerals will fuel your body and keep your blood sugar levels steady. Some studies have even found that grazing on healthy snacks has even been proven to prevent you from overeating at meals.
Although fulfilling the occasional doughnut craving isn't a bad thing, reaching for healthy snacks full of protein and other good-for-you ingredients more often will keep that sluggish, mid-afternoon blah feeling at bay. And with a little experimentation, you can find healthy snacks that satisfy all your cravings, whether you want something sweet, salty, crunchy, or all of the above. The best snacks are the ones that are easy to make, taste great, and fill you up without weighing you down. And you don't have to be an expert in the kitchen to prepare snacks that are simple to make, taste great, and good for you. These easy healthy snack ideas are perfect even for novices in the kitchen and often they don't require more than a handful of ingredients to make. Whether you're in the mood for something warm and salty like these edamame beans or something sweet like these roasted apples, there's something on this list of healthy snacks to help satisfy whatever you're craving. So go ahead and get snackin'.
Choosing a vegan diet is a great way to maximize your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket.
A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk.
“If you’re not ready to become a vegan, taking even small steps toward whole plant-food eating is beneficial,” says Rajaram. “Even just deciding not to eat red or processed meat will help you begin to see more health benefits.”
This article was medically reviewed by Samantha Cassetty, MS, RD, a nutrition and wellness expert with a private practice based in New York City.
Dessert/Evening Snack Options (included by popular demand)
Notice I said dessert or evening snacks, and this one definitely falls into the latter category. Especially good for a lower calorie day or a day on which you're not exercising any time in the later afternoon or evening. This is a fantastic way to quell your appetite in the evening. Eat 50-100 EnergyBits (pop them like popcorn). Use 10% discount code “BEN” at https://www.EnergyBits.com. You can learn more about why these are so good at quelling your evening appetite cravings in my article “Everything You Need To Know About How To Use A Slimy Green Plant to Slow Aging, Decrease Cravings and Recover Incredibly Faster“.
36. Coconut-Chocolate-Chia Blend
You don’t even need a blender for this one. In a small bowl, mix 25-50 EnergyBits (use 10% discount code “BEN” at https://www.EnergyBits.com), 2 teaspoons carob or cocoa powder, 4-6oz full fat coconut milk and 2-3 tablespoons chia seeds or a packet of Cocochia Snack Mix. Stir and chill in refrigerator for 15-20 minutes. For added crunch, throw on some unsweetened coconut flakes.
37. Sea Salt, Dark Chocolate and Almonds.
The title pretty much says it all. Sea salts are rich in adrenal supporting electrolytes, almond are chock full of healthy fats, and dark chocolate is…well, dark chocolate. I keep a few bars of 80%+ dark chocolate in the freezer, break up about a quarter bar, then toss it into a small bowl with a handful of raw almonds and 2-3 pinches of sea salt, preferably the mind-blowingly good Aztecan sea salt. I pop this like popcorn, often during a good flick. For added kick, include a pinch of cayenne pepper.
Yes, protein can spike evening insulin levels but in a post-workout scenario, this isn't a big deal. Into 1-2 scoops of organic whey or vegan protein, add full-fat coconut milk to desired texture, along with 1-2 teaspoons almond butter, a handful of unsweetened coconut flakes, and a teaspoon of cinnamon. I typically stir, rather than blending, and eat with a spoon at approximately ice cream/custard texture. And yes, I'll admit that I sometimes have this for breakfast too.
39. Healthy Avocado Chocolate Pudding
Blend together 1/2-1 sliced avocado, 1 teaspoons cinnamon, 1-2 scoops of organic whey or vegan protein, 4-6oz full fat coconut milk, 1-2 teaspoons almond butter, 1-2 teaspoons carob or cocoa powder, and a dash of natural vanilla extract or vanilla powder. Tell me this does not taste like glorious chocolate pudding and I will call you crazy.
40. Dipped Dark Chocolate
You know those dark chocolate bars I keep in the freezer? For a quick dessert or pre-workout snack, I’ll sometimes grab ½ a bar, and drizzle a tablespoon of raw almond or cashew butter over it, or (germ-phobes beware) simply dip the chocolate bar in the jar of raw nut butter. Careful with the calories on this one. It can get out of hand fast.