by Tody Amidor
Food Network Kitchens
Snacks aren't bad. In fact, they are "mini-meals" that are meant to curb hunger and help supplement nutrients you may not be getting enough of from meals. Studies show that waiting too long to eat between meals can cause you to overeat later in the day.
Stick to snacks that are between 100 and 200 calories each.
1. Peanut Butter and Whole-Wheat Crackers
Combine lean protein, fiber and healthy fat and you've got a satisfying snack. Protein and fiber work for cutting down and controlling hunger, while fat takes a bit longer to digest and keeps you feeling full longer.
Portion: 1 tablespoon natural peanut butter and 4 whole-wheat crackers
Total: 180 calories, 5 grams of protein
2. Vegetable Soup
Try snacking on a warm, hearty vegetable soup and 20 minutes later you'll feel like a new person. Vegetables contain fiber, which helps you feel full and also helps stabilize blood sugar throughout the day -- meaning no gnawing hunger pains.
Portion: 1 cup vegetable soup
Total: 100 calories, 4 grams protein
3. Low-Fat Cottage Cheese and FruitWith its good balance of protein, carbs and fat, cottage cheese is one of the most underappreciated foods. Add fiber with fresh fruit. A 1/2-cup serving contains 7 percent of your daily calcium needs, which is important for healthy bones.
Portion: 1/2 cup low-fat or nonfat cottage cheese with 1/2 cup sliced or 1 medium piece of fresh fruit
Total calories: 140 calories, 14 grams protein
