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Healthy Snack Ideas

100 calorie snacks

We cannot stress it hard enough: it is tough to lose weight. A busy work schedule makes it difficult to make the time for exercise. And as the work load builds up, so does our tendency towards stress snacking. We grab anything in sight, and the easiest ones to find are junk food. We gorge on these treats without thinking twice about what we end up putting in our bodies.

But there is a solution. Small, frequent feedings keep your metabolism going and healthy snacks will keep you full for longer, thus preventing overeating. On, a food calculator is available for you to make low calorie snack bags with any of your favourite snacks and raw ingredients. With just your creativity and a simple food scale, you can make permutations of healthy snack bags that will help you finally get on a doable diet and lose those extra pounds.

To get you started, here is a list of healthy snack ideas you can enjoy while working in the office or on the field. Eat them alone or combine to make 100-calorie snack bags. Match these healthy snacks with your coffee or tea. Once you get the idea, share this brilliant snacking innovation so the healthy bug goes around your family, your friends and your colleagues.

Car, Plane, and Train Snacks

It’s always a good idea to have snacks as your travel. Vending machine snacks can be too high in sugar and salt. Others can also be too expensive. The worst thing is being empty-handed during the worst of traffic jams and delayed flights. Too much hunger can make you binge the moment you get to eat. Bring some of these healthy snacks along so you don’t ruin your diet and burn your pocket.

  • Raisinets Chocolate Covered Raisins – 45g (190 calories)
  • Smoked almonds – 28g (170 calories)
  • Apples – 125g (65 calories)
  • Bananas – 114.5g (100 calories)
  • Planters Mixed Nuts Deluxe – 16.5g (100 calories)
  • Barnum’s Animal Choco Crackers Cookie Crisps – 22g (100 calories)
  • Cheese Popcorn – 11g (58 calories)
  • Yoplait Original Fridge Pack – 170g (170 calories)
  • Fig Newtons Whole Grain – 37g (130 calories)
  • Honey Graham Crackers – 31g (140 calories)
  • Grapes – 92g (62 calories)
  • Del Monte Carb Clever Fruit Cocktail – 121g (40 calories)
  • Jello Strawberry Gelatin – 92g (7 calories)

Office Desk Snack Stash

Have little to no time to sneak out for a snack? No problem. These healthy snacks can be stored in your desk drawer or cabinet to satisfy hunger pains. Pair them up with your favourite cup of coffee or tea. You work hard, so give yourself a break. Allowing yourself some healthy snacks in between meals will lessen your stress and keep your metabolism up and running, burning you more calories than when you have three big meals a day.

  • Whole wheat pita – 45g (90 calories)
  • Slim-Fast Optima Shakes Rich Chocolate Royale – 325g (190 calories)
  • Quaker Oats Instant Oatmeal – 35g (126 calories)
  • Microwaveable Soup
    • Heinz Cream of Tomato Microwave Soup – 300g (204 calories)
    • Campbell’s Chunky Microwaveable Beef with Country Vegetables Soup – 245g (145 calories)
  • Jif Regular Creamy Peanut Butter – 32g (190 calories)
  • Triscuit Baked Snack Crackers with 100% Whole Grain Crackers – 31g (140 calories)
  • Baby Carrots – 15g (5 calories)
  • Celery sticks – 113g (17 calories)
  • Peeled and Sliced Raw Cucumber – 133g (16 calories)

Mini-Fridge Healthy Delights

Hotels have those small fridges specifically for untimely munchies. Unfortunately, they’re both expensive and unhealthy. Modify this snacking idea by using healthy ingredients which can be stored in your office fridge. They’re easy to make and easy to eat. They’re convenient for those hectic days when all you have are five-minute breaks. And when things wind down a bit, they can also double as your lunch!  Share them with office mates to encourage more people to bring their own healthy snacks. Mix and match and create a healthy (and fun!) working environment.

  • Hard-boiled Egg – 50g (78 calories)
  • Stonyfield Farm Low-fat yogurt – 168g (90 calories)
  • Single serve juice box / bottle
    • Tropicana Orange Juice – 240g (110 calories)
    • Pepsi Season’s Harvest Pineapple Juice – 240g (80 calories)
    • Del Monte Tomato Juice – 240g (50 calories)
    • Mott’s 100% Apple Juice – 240g (120 calories)
    • Welch’s Purple 100% Grape Juice – 240g (170 calories)
    • Pudding Packs
      • Snack Pack Chocolate Fudge and Milk Chocolate Swirl – 1 cup (120 calories)
      • Hunt’s Snack Pack Vanilla Pudding – 99g (120 calories)
    • Vegetables
      • Baby Carrots – 15g (5 calories)
      • Celery sticks – 113g (17 calories)
      • Cucumber, peeled and sliced – 133g (16 calories)
      • Zucchini, sliced – 113g (18 calories)
    • Salad Dressing
      • Kraft Foods Creamy Caesar Dressing – 30g (100 calories)
      • Kraft Foods Ranch Dressing – 29g (148 calories)
      • Lowes Foods Thousand Island Dressing – 30g (70 calories)
    • Fruits
      • Strawberries – 152g (42 calories)
      • Mangoes, sliced – 165g (107 calories)
      • Bananas, sliced – 150g (134 calories)
      • Blueberries – 145g (80 calories)
      • Cherry Tomato, red and ripe – 149g (27 calories)
      • Earthbound Farm Mixed Baby Greens – 85g (15 calories)

Handy Handbag  or Backpack Snacks

There are a lot of jobs that require you to be on-the-go, even on your feet and constantly schlepping in and out of the city. This list of healthy snacks is easy to tote around in your purse or backpack so you can have something in between location. Store them in zipper bags to keep them fresh and away from your non-edible things. Carrying around a snack prevents you from spending on snacks that aren’t even good for you like junk food, candies, and fast food. It is also recommended that you always have a bottle of water with you to keep hydrated all day.

  • Ruffles Light Original Potato Chips – 28g (70 calories)
  • Tostitos Scoops Tortilla Chips – 28g (140 calories)
  • Cereal (dry)
    • Honey Nut Cheerios – 28g (110 calories)
    • Post Honey Bunches of Oats with Almonds – 32g (130 calories)
    • Rice Krispies – 33g (128 calories)
    • Nestle Shreddies Breakfast Cereal – 45g (158 calories)
  • Granola Bar
    • Nature Valley Oats ‘N Honey – 42g (180 calories)
    • Kashi Chewy Granola Bar Trail Mix – 35g (140 calories)
    • Quaker Oats Chewy Dark Chocolate Cherry Granola Bar – 24g (90 calories)
    • TLC Crunchy Granola Bars Honey Toasted 7 Grain – 40g (180 calories)
    • Planters Nut-Rition Mix Cashews Almonds and Macadamia Lightly Salted – 28g (170 calories)
    • Newman’s Own 94% Fat Free Microwave Popcorn – 30g (110 calories)
    • Rold Gold Fat Free Tiny Twists Pretzels – 28g (100 calories)
    • Sun Maid Raisins Mini-Snacks -  1 box (45 calories)
    • Philippine Brand Dried Mangoes – 42.5g (160 calories)

Healthy Chocolate Snacks

Kids and adults alike are so fond of eating chocolate because of its very smooth texture and add the fact that it is delicious. We often think that chocolates are scrumptious but we seldom hear of its health benefits.


Healthy Children's Snacks

Children are fond of eating the same kind of food every meal and worse, every day. They would often ignore healthy foods prepared for them, especially during lunch and dinner. Considering the fact that children’s development is at its peak at a young age, it is very necessary to supplement their nutritional requirement with the right kind and right amount of food.


Healthy Snacks for School

Before you prepare your child’s snacks for school, ask yourself first what's in the food you've chosen. Is it healthy? Is it full of nutrients or is it loaded with sugar and empty calories? Snack time is an important part of your child's day at school. It is usually scheduled in the morning, a few hours after the kids have had their breakfast and have used up some energy in doing some school work such as writing, reading and playing in between. Snack time is the main source of energy for the rest of the morning for the school kids.


List of Healthy Snacks

Cravings are intense yearnings for a certain type of food. It can be caused by a number of things like change in hormone levels (pregnancy, menstruation, and menopause), fluctuations of blood sugar levels, nutritional deficiencies and even psychological and emotional reasons. Cravings have a lot of influence on our snacking habits. Simply said, what we snack on is what we feel like eating. This makes healthy snacking a hard habit to begin.