10 Healthy Snacks Under 150 Calories

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Snacking or eating between meals is not harmful in itself, as consuming smaller portions can ease the pressure on our digestive system. However, the problem arises when, instead of the major meals of the day, snacks become the primary source of sustenance. According to a study published in The Journal Of Nutrition, there has been a significant increase in snacking trends among US adults between 1977 and 2006. It says that the percentage of energy intake from snacks has gone up to 24 per cent. Another study published in The American Journal of Clinical Nutrition found a connection between advergames and the increasing consumption of high-energy snacks by children.

But unlike high-calorie snacks such as chips, cookies, soda, candies etc, not all snacks are harmful to the body. If we make healthy snacking choices we can not only satisfy our hunger pangs, but also prevent overeating during subsequent meals. Here are 10 healthy snacks under 150 calories, which will help you beat food cravings, satiate your stomach and also help maintain your body weight.

1. Bell Pepper Bites: The American Heart Association has a list of many appetizing snacks that are quick and easy to make. Cut medium-sized slices of one green and red bell pepper each. Beat 4 ounces of fat-free cream cheese, 3 tablespoon ground almonds, 1 teaspoon lemon juice and a pinch of salt. Add a dollop of the mixture on the bell peppers and garnish with a slice of almond. Each serving is only 40 calories.

2. Carrots with Sesame Seeds: This is another quick snack suggested by the American Heart Association. Take 2 cups of baby carrots and toss them with 1 tablespoon of sesame seeds, a pinch of dried thyme and salt. The flavors go very well together and there are only 50 calories per serving.

3. Popcorn: Corn is a low-fat carbohydrate that is high in fiber and rich in vitamin C and folic acid, which helps prevent heart diseases. Popcorn gets a bad name because of the amount of butter we usually add on it that makes it a high-calorie snack. But if you lightly salt popcorn and not use any butter, the Mayo Clinic states you can eat over three and a half cups of air-popped popcorn, which is between 100 and 120 calories. 

4. Tomato and Mozzarella Salad: This recipe was published in The Mayo Clinic Kids’ Cookbook and each serving consists of only 123 calories. It is very popular among kids and can also be served as a low calorie appetizer in parties. Take 8 ounces of fresh part-skim mozzarella balls, which comes to around 15, and cut them in half. Tear 10 basil leaves and cut 10 cherry tomatoes in half. Take a toothpick and start stacking a basil leaf, a piece of tomato and mozzarella and repeat. You may also drizzle some red wine vinegar to get stronger flavors.

5. Cherry Tomato Bruschetta: This a is healthy and beautiful looking snack published in the American Heart Association. Preheat oven to 325 degrees F and toss 3 pints of cherry tomatoes with 1 teaspoon of extra virgin olive oil, 3 cloves of minced garlic, salt and pepper to taste. Roast in the oven for 45 minutes and add 1/4th cup chopped basil and 1 tablespoon red wine vinegar. Place 1 or 2 tablespoon of the mixture on a baguette slice and garnish with an olive. This snack contains around 69 calories.

6. Chipotle Shrimp: This recipe is part of the Mayo Clinic Diet. Rinse shrimp and pat it dry with a paper towel. Mix 2 tablespoons tomato paste, 1 and 1/2 teaspoons water, 1/2 teaspoon each of olive oil, minced garlic, chipotle chili powder and oregano and smear it on the shrimp. Grill the shrimp for 3 to 4 minutes. Shrimp is rich in vitamins, protein, zinc and antioxidants. A serving of 8 shrimps has only 73 calories and is a great non-vegetarian option for those who are craving something other than fruits or vegetables.

7. Yogurt: Yogurt is one of the most popular snacks preferred by both adults and children and is recommended by the American Diabetes Association. Mix 6 ounces of non-fat unsweetened yogurt with black berries, blueberries or strawberries. You can also add a teaspoon of honey to it and the whole snack comes to around 120 calories.

8. Chips: There are times when we can’t help but crave something salty and crispy. You can indulge yourself occasionally by eating an ounce of potato chips, which according to Mayo Clinic, is within 150 calories. The number of potato chips you can eat will depend on the brand. While you may get only 10 tortilla chips in an ounce, there can be at least 20 plain salty chips under 150 calories. There are also many baked chips brands available in the market that you can try out. They have a significantly lower amount of calories, which makes them an ideal snack item.

9. Fruit Cocktail: This is a snack suggested by the American Diabetes Association and many other nutrition experts. There is no fixed recipe for this and you can use any fruits that are available at that time, including canned fruits. Half a cup of canned fruit usually contains around 50 or less calories depending on the type of fruit. You can make a fruit cocktail by adding different types of fruits and 4 tablespoons of cottage cheese. The total number of calories per serving will be within 150.

10. Hummus with Bread or Vegetables: The American Diabetes Association refers to this snack where you can have 1/3rd cup hummus with chopped raw vegetables like carrots, bell peppers, green peppers, broccoli or celery. Besides preparing this under-150 calorie snack, you can also smear a tablespoon of hummus on a slice of whole grain bread and add some spices to make it more delicious. This snack comes to only around 130 calories. The best thing about these recipes is that you can combine and experiment with the ingredients in different ways to suit your requirements.

Consuming healthy snacks can help you stay energized all throughout the day and prevent from overeating at meal times. By eating healthy snacks, you are choosing a better lifestyle and also helping to boost your metabolism. The snack ideas mentioned above take into consideration your craving for salty, sweet or crispy foods and do not take a lot of time to prepare. Try out any of these 10 healthy snacks under 150 calories to keep yourself or your children feeling active without compromising on taste.

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