You know the problem. You're trying to lose weight and you've followed all the tips. You're eating less at meals. You're eating healthy foods. You're eating out less. All these things are good, but what do you do between those healthy meals when hunger hits you? This is where you lose it. You know you shouldn't, but you're hungry and you need something to hold you over until your next meal. The next time this happens, try these 100 calorie and 200 calorie snack suggestions to help you avoid blowing your diet.

100-Calorie Snacks

• 1 ounce of cheese
• 1 hard slice of turkey with 1 slice of low-fat cheese
• 2-3 cups of air-popped popcorn
• 1 medium banana
• ½ an apple with ½ a glass of skim or soy milk
• 1 string cheese
• ½ cup of 1% or 2% cottage cheese
• 1 rice cake with 2 teaspoons of peanut butter
• 10 almonds
• 1 glass of milk
• 1 hard-boiled egg

200-Calorie Snacks

• 1 cup of whole-wheat cereal with 1 cup of skim or soy milk
• 1 ounce of nuts (25-30 peanuts/17-20 almonds/17-20 cashews/10 walnut halves)
• A whole-wheat English muffin with an ounce of low-fat cheese
• 1 glass of skim milk with a small banana
• 1 string cheese with an apple or orange
• ½ cup of cottage cheese with a cup of berries
• 3 ounces of turkey with an ounce of cheese
• 1 tablespoon of peanut butter on an apple or on a slice of wheat toast

Print this list out and take it with you to the grocery store. Buy the items on the list that appeal to you and keep a stock of them in your home. Keep your healthy snack list posted on your refrigerator and the next time you just have to have a snack between meals, you will have a list of healthy and low-calorie alternatives that will keep you from over eating.

Jason Ladock

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