Low Calorie and Healthy Snacks

Snacks with high fiber and water content, that also include some protein and just a bit of heart-healthy fat, will help you feel the most full and satisfied. That same fiber and water content will also keep your calorie density, or "average calorie per bite", lower as well.

Think whole grains, fruits and vegetables, and lean protein. It takes us longer to digest whole grains and protein, so they leave you feeling fuller, longer. The high fiber and water content in fruits and vegetables also help you feel satiated while keeping calories low.

Some suggestions for snacks which will help you feel full without overextending your calorie budget:

• A bowl of whole grain cereal with skim milk; you could also add just a sprinkle of sliced almonds and berries for extra flavor, protein and fiber.
• A half of a turkey sandwich made with whole-grain bread, a slice or two of deli turkey and any veggies of your choice, such as lettuce, onion, and tomato. A small smear or slice of avocado would provide some extra flavor and good heart-healthy fat. Mustard is a very low-calorie condiment; go easy on the mayo, unless you use a light or non-fat variety.
• Apple slices and a piece of string cheese.
• Whole wheat pita bread wedges spread with hummus.
• A smoothie made with non-fat yogurt and fresh or frozen fruit.
• A banana sliced in half, spread with just a bit of peanut butter or strawberry cream cheese and topped with some granola or whole grain cereal for extra crunch.
• A whole wheat English muffin topped with spaghetti or pizza sauce and just a sprinkle of grated mozzarella.
• A baked regular or sweet potato topped with salsa, black beans and corn.

Another strategy might be to take a portion of what you eat for dinner and save it to have later in the evening when you're hungry. A guideline we use with our patients to help them put together a filling, healthy meal is to have one half of your plate filled with veggies and/or fruit, one quarter should be a lean protein and one quarter something starchy such as rice or pasta.

Finally, you also might want to take a look at how you are hydrating during and after your workout -- as well as throughout the day (you'll probably need 8-10 cups of fluid per day for optimal hydration). Sometimes what our body perceives as "hunger" is actually our thirst mechanism kicking in and it's hard for us to tell the difference!