Healthy Snacks Under 200 Calories

When you begin to map out your weight loss plan, you may wonder whether it’s best to snack or avoid snacking while trying to lose weight. While snacking can help to prevent you from overeating at mealtimes, it is important to choose the right low calorie snack options that will help tie you over to the next main meal.

Benefits of snacking

Having a small snack in between meals can help you keep on track and prevent you from overeating at mealtimes. The Tony Ferguson 12 Week Program encourages up to three snacks a day that you feel full for longer.

Snacking is a great opportunity to eat nutrient rich foods and helps keep your hunger pangs at bay.  Reckless snacking may lead to excess calorie consumption, which is why it is important to eat small portions regularly to help regulate blood sugar levels and improve metabolism.

How much should you snack?

As individuals our nutritional and calorie needs differ. Snacks are not meant to be a meal so try and aim for options that are under 200 calories and packed with nutrition. Speak to a qualified dietitian or health practitioner to determine your individual needs.

What should I consider when choosing snacks?

• Remember to watch your portion sizes. Opt for small, low calorie snacks. Snacks are meant to keep the hunger pangs away, not put you in a food coma!
• Avoid snacking while at your desk or being occupied with work. Sometimes it is easy to overeat while being distracted. Mindful eating helps you to keep track of your portions and realise when you’ve eaten enough.
• Be sure to include a variety of different snacks to get a wide range of textures and flavours. Snacks made up of wholesome, real ingredients are packed with nutrients.
• Think about how often you are snacking and ask your dietitian to help you plan low calorie snack options along with fresh fruits and vegetables.

Choose high protein

Protein is made up of building blocks called amino acids, which take some time to breakdown before they can be utilised by your body. This process keeps you from feeling hungry. Eating protein in small portions throughout the day can keep you from feeling lethargic as it helps to maintain your energy levels. The human body’s requirement of protein is determined by gender, age, health status and physical activity.

10 snack ideas under 200 calories

Be prepared for when hunger strikes with these great low calorie and nutritious snack ideas.

1. 1 medium fruit or ½ cup fruit pieces – fresh fruits have lots of vitamins and minerals in addition to carbohydrates and fibre. Grab a banana, apple, pear or an orange - perfect for on-the-go!
2. 10-15 nuts, preferably raw or roasted – unsalted almonds, cashews, and pistachios are rich in healthy fats, protein and fibre. The key is to watch portion sizes as nuts are also high in calories.
3. 150gm low-fat, low-sugar yoghurt – low-fat dairy foods are a great source of protein and calcium, with most varieties sitting around 150 calories per serving. Add some flavour and nutrition with fresh fruit toppings.
4. 250ml low-fat milk – add low-sugar flavouring or coffee for extra flavour to your snack. This is a great way to ensure you meet your protein and calcium requirements for the day.
5. 1 protein ball – Tony Ferguson protein balls are rich in protein and dietary fibre. Consult with your dietitian to include them in your daily weight loss meal plan.
6. Vegetable sticks with 2 tablespoons of dip – carrot sticks have vitamin A and carotenoids, which help to improve eyesight. About 2 tablespoons of hummus make for a filling healthy snack.
7. 1 boiled egg – easy to make ahead of time and eat on-the-go. Eggs keep you satisfied for a longer time owing to their high protein and nutrition content.
8. 95g tinned tuna or salmon in spring water – both contain protein, healthy omega 3 fats, vitamins and minerals in addition to being low in calories. It is important to choose options in spring water to avoid fats coming from oil.
9. 1-2 slices of low-fat cheese. This is a great source of protein and calcium.
10. Healthy ice blocks – beat the summer heat with healthy ice blocks made with fresh fruits.

Many packed snack foods such as chips, crackers or pretzels, will do little to help you achieve your weight loss goals as they are high in calories and don’t contain essential nutrients that will keep you from feeling hungry. The whole point of snacking is to not get too hungry between meals or give in to cravings.

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