But, sometimes a quick snack' can become as calorically dense as an entire meal. A snack should be proportioned as a snack' and should not become something that fills you up so much that it inevitably becomes a whole meal.
In a survey focused on snacking habits, three of the most popular snacking options in America included cookies, chips, and chocolate. And, only a quarter of this population was concerned with portion control.  So, not only are we more likely to snack on food that is high in calories and fat, but a vast majority isn't concerned with controlling the portion of their snacks.
Snacking smart is a simple, yet effective change you can make right now that can assist in your weight loss goals. By trading in the Oreo's, Snickers, and Doritos for something more macro-friendly, you can eliminate an extra 200-500 calories in your daily diet without changing anything else. Eliminating those extra few hundred calories from your diet through smart snacking can have both immediate and long term effects on your weight loss goals.
With these 10 snacks containing only 100 calories or less you can satisfy your sweet or savory cravings throughout the day and save some calories for your next meal.
Ten 100 Calories Snacks to Help You Lose Weight
#1 - One plain rice cake with 2 teaspoons almond butterRice cakes are the perfect snack for anyone looking to get a full feeling in between meals while keeping the calories low. Adding 2 teaspoons of almond butter to the rice cake still keeps this snack at less than 100 calories and bring some sweetness to your snack life.
#2 - Chocolate puddingTake yourself back to those childhood snack days with some chocolate pudding. A small, half cup serving contains approximately 100 calories with less than one gram of fat.
This is a great snack for satisfying your chocolate cravings.
#3 - Banana smoothieSmoothies are a great way to get your morning started or as an afternoon snack to fill you up until dinner time. But, you need to ditch the Jamba Juice and make your own. Your favorite "healthy" smoothie from the local smoothie place can pack a serious amount of calories.
For your next smoothie simply combine 1/3 cup banana, ¼ cup non-fat Greek yogurt, and 1 cup of ice. This smoothie falls under the 100 calorie mark, contains no fat, and 5 grams of protein.
#4 - PistachiosAlmonds usually get the most hype when discussing healthy nuts to add to your diet, but pistachios can be just as healthy and tasty. Like with any nuts you need to focus on portion control.
Each pistachio accounts for 4 calories, so keeping your pistachio intake at 25 or less will keep your snack total at 100 calories or less. 25 pistachios will also only yield 6 grams of fat and 4 grams of carbohydrates.
#5 - Two egg whites on a half slice of breadWith this snack you can keep the calories and fat low and protein high with a decent amount of carbohydrates supplied by the small slice of bread. Packing 10 grams of protein while keeping the calories extremely low, this is a great mid-morning snack or as something quick and light to get into your system upon wakeup.
#6 - Turkey jerkyTurkey jerky is quick, filling, and at only 75 calories per ounce this snack will leave you feeling full. Turkey jerky provides a strong feeling of satiation and provides 12 grams of protein per ounce.
So, if you are looking to lose weight but incorporate more protein into your diet, this snack is one of your best options.
#7 - Carrots and hummusIf you are a vegan, vegetarian, or someone who is looking to incorporate more vegetables into their diet, the combination of carrots and hummus is a delicious snack to get you through the day. Again, portion control is important.
To keep this snack at 100 calories or less limit your portions to 12 baby carrots with 2 tablespoons of hummus, which will be enough to satisfy that hunger until your next meal.
#8 - Cottage cheese with fruitCottage cheese can be boring and tasteless, but powering up the flavor with some fruit of your choice can make this snack a tasty favorite. Combining a ¼ cup chopped pineapple with ½ cup of non-fat cottage cheese will keep the calories low and provide 12 grams of protein.
Cottage cheese is also a natural source for casein, a slow releasing protein, making it a great before bed snack to satisfy those late night cravings.
#9 - 100 calorie packsIf you really can't ditch the Oreo's, Chips Ahoy, or Cheez-Its as a side snack with your daily sandwich then pick up a box of 100 calorie snack packs. These snack packs are already portioned out for you into 100 calorie bags so if you can't go without your daily Oreo-fix, pick up a box of these and enjoy.
#10 - Low calorie ice creamHold on. Did you say ice cream?
Yes I did.
Low calorie ice cream companies such as Halo Top and Arctic Zero produce full pints of ice cream that yield a significantly smaller amount of calories than normal ice cream. Some pints only contain 35 calories per ¼ cup so you can enjoy almost a full pint of ice cream as your nighttime snack and still keep your caloric intake around 100 calories.
Make the Change, Lose the WeightChanging your snacking habits is a small, easy way to change the way you eat and change the way you think about snacking. Any one of these snacks will allow you to satisfy your daily snack cravings and can help you with changing your nutritional mindset.
One small change can go a long way so make the change and lose the weight. What's stopping you?
For more fitness and nutrition tips follow the MuscleMinds Youtube channel and me on Instagram @thebrentness.