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Your Health Diet and Nutrition Weight Loss & Exercise Tools and Resources Healthier Alternatives to Snack Favorites
Healthier Alternatives to Snack Favorites
By Janet Seiber, RD, LDN
Many times it is the “extras” in our diet that sabotage any well-intentioned healthy eating plan. Snacks possibly can add on hundreds, even thousands of calories per day. A general rule is to aim for snacks under 200 calories, and try to get some nutritional value out of the snack choice (vegetable, fruit, dairy, healthy fat, lean protein or whole-grain serving). The following are suggestions on lower calorie alternatives to snacks that many of us crave.
Ice cream
A typical ice cream has 150 calories or more per 1/2 cup
Ben and Jerry’s Chocolate Chip Cookie Dough has 270 calories, 15 g. fat, and 10 g. saturated fat.
Better alternatives include:
Edy's Slow Churn Rich and Creamy Yogurt Blends (100 calories/3 g. fat)
Mayfields Snow Cream (90 calories/2.5 g. fat)
Klondike Slim-a-Bear Bars (100 calories/1.5 g. fat)
Doughnuts
Krispie Cream Doughnuts - Chocolate Iced Kreme Filled has 350 calories, 20 g. fat, and 11 g. saturated fat.
Glazed Blueberry Cake Doughnut 330 calories/17 g. fat
Better alternatives include:
Whole Wheat Glazed Doughnut (180 calories/11 g. fat)
Glazed Doughnut (200 calories/12 g. fat)
Glazed Doughnut Holes (200 calories/11 g. fat)
Hostess Donuts Powdered Sugar, Cinnamon (190 calories/9 g. fat)
Little Debbie Snack Cakes
Little Debbie Nutty Bars (310 calories/18 g. fat)
Better alternatives include:
Little Debbie Angel Food Cake (120 calories / .5 g fat)
Little Debbie Marshmallow Treat (160 / 4 g. fat)
Little Debbie Oatmeal Pie (1.7 oz) (170 calories / 7 g. fat)
Coffee Drinks
Starbucks Grande Cafe Mocha (16 oz) with whipped cream has 360 calories & 19 g. fat
Better alternatives include:
Starbucks Tall Vanilla Latte (12 oz) (150 calories/0 g. fat)
Dunkin Donuts Vanilla Latte Lite (10 oz) (80 calories/0 g. fat)
Starbucks 2% Café Mocha no whip (12 oz) (200 calories/6 g. fat)
Chips
A typical 1 oz. serving of potato chips (i.e. Wavy Lays, Doritos, Kettle Chips) has 140- 150 calories and 8-10 g. fat.
Better alternatives include:
Snyder’s of Hanover Multigrain Chips (130 calories/5 g. fat)
Guiltless Gourmet Tortilla Chips Blue Corn (110 calories/2 g. fat)
Lay’s Baked Potato Chips (110 calories/1.5 g. fat)
Read more snacks under 200 calories.
*www.calorieking.com reference site for nutrition information.
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