Snacks when losing weight by 100-200 kcal. Boiled poultry is an excellent snack option

Food Ecology: Here's a comprehensive list of 50 foods that contain less than 100 calories and are great for delicious, nutritious snacks throughout the day.

Nutritionists around the world advise eating smaller meals to stay healthy and have a toned figure. This system involves dividing the daily diet into 5-6 equal parts every 2-3 hours. There are usually snacks between main meals. They should not be very high in calories and healthy.

Here's a comprehensive list of 50 foods that are under 100 calories and are great for delicious, nutritious snacks throughout the day.

1 cup blueberries

Blueberries can be either fresh or frozen. This berry is very good for vision and overall health. The calorie content of this snack is 85 calories.

20 grams of hard cheese

Hard cheese is also great as a healthy and nutritious snack. This is a source of calcium. Calorie content is 90 calories.

1 large egg

Eggs are perfectly absorbed by the body and are a rich source of B vitamins. One large boiled egg contains 80–85 calories.

1 medium apple with peel

Don't know what to snack on during the day? Crunch the apple. It is a rich source of iron and other vitamins. One medium fruit contains approximately 70 calories.

Half a baked potato

Potatoes contain many valuable amino acids. In addition, such a snack is not only healthy, but also tasty. Total - 85 calories.

13 almonds

Nuts are tasty and healthy. Almonds have a beneficial effect on brain function and are a rich source of vitamin E. Calorie content - 90 calories.

1 oatmeal cookie

Very tasty and healthy! 1 piece contains only 65 kcal. Sometimes you can treat yourself by diluting such a dessert with delicious tea or coffee.

1 cup broccoli

You can safely add 3 tablespoons of natural yogurt sauce to the broccoli. This cabbage is very useful for the digestive system and is completely low in calories: only 80 calories.

2 teaspoons olive oil

The healing and healing properties of olive oil have been known since ancient times. It is rich in antioxidants and vitamin E. 2 teaspoons of olive oil contain 80 calories.

3 tablespoons hummus

Adherents of proper nutrition have long paid attention to this healthy snack made from chickpea puree. It is a healthy alternative to animal protein and contains 80 calories.

1/3 cup quinoa

Quinoa is a superfood of the 21st century. This is a real storehouse of vitamins, minerals and other useful substances, as well as a valuable source of vegetable protein. This snack is 75 calories.

1 chewing gum without sugar

Chewing sugarless gum after a meal or snack will cost you 5 calories.

2 medium kiwis

Kiwi contains not only almost all known vitamins, but also fiber, dietary fiber, and organic acids. Tasty and healthy. Total - 95 calories.

2 dried figs

Dried figs retain all the beneficial properties of fresh fruits. This is a record holder for fiber content. It quickly gives a feeling of fullness and improves the functioning of the digestive system. Calorie content - 75 calories.

100 grams of low-fat yoghurt with fruit

Yogurt with fruit is perhaps the most delicious snack you can think of. Of course, we are talking about natural yogurt, and not a product with additives. Total - 85 calories.

200 milliliters vegetable soup

Vegetable soups rightfully belong to the dietary category. One of these contains approximately 50 calories. Tasty, satisfying and healthy.

1 piece of grain bread

1 piece of this bread contains a large amount of fiber, vitamins B and E, and minerals. And the calorie content is 65 calories.

150 milliliters pomegranate juice

Pomegranate is very useful for the prevention and treatment of diseases of the cardiovascular system. In addition, this fruit improves the condition of teeth, improves mood and protects against cancer. Calorie content - 90 calories.

Sweet potatoes are another name for sweet potatoes. It is a source of delicate fiber, which is why sweet potatoes are recommended for consumption even by people with digestive system disorders. Total - 55 calories.

250 milliliters vodka soda

If you find yourself at a party, then take this point into account. A half glass of vodka soda contains 95 calories.

20 grams dark chocolate

Dark chocolate helps keep the heart muscle toned, treats bronchopulmonary diseases and stimulates mental activity. This snack has a pronounced invigorating effect, because dark chocolate contains a lot of caffeine. Calorie content - 95 calories.

25 pistachios

Pistachios are very healthy nuts. In addition to vitamins and minerals, they contain beneficial substances that help reduce blood cholesterol levels. 25 pieces contain 85 calories.

1/3 cup red beans

Legumes are a valuable source of various vitamins and minerals. Beans are especially rich in fiber, which gives you a feeling of fullness, protects against tumors and helps eliminate waste and toxins from the body. Calorie content - 85 calories.

150 grams of sorbet

3 teaspoons jam

A few teaspoons of jam will cheer you up and help you survive until lunch with ease. The calorie content of this snack is 75 calories.

60 grams grilled salmon

Salmon can be cooked not only on the grill, but also in a double boiler. Fish contains a large amount of valuable omega-3 polyunsaturated fatty acids, which are very important for the body. Calorie content - 99 calories.

3 tablespoons muesli

Muesli has a positive effect on the digestive system. As a rule, they contain a unique combination of simple and complex carbohydrates, which gives the body a feeling of fullness and pleases the taste buds. Total - 85 calories.

2 tablespoons dried peanuts

Peanuts are a very healthy product. It is especially rich in antioxidants, which strengthen the immune system and have a rejuvenating effect on human cells. Calorie content - 80 calories.

2.5 teaspoons mayonnaise

For reference, mayonnaise is a very high-calorie and not entirely healthy product, which contains as many calories as a truly healthy and nutritious snack. So, a few teaspoons contain 85 calories.

2 cups sautéed spinach with hot sauce

Spinach stimulates the pancreas and intestines. It is well absorbed by the body and contains the necessary amount of vitamins and nutrients. This snack contains 75 calories.

9 large olives

Regular consumption of this Mediterranean snack reduces the risk of developing cancer, heart attack, and cardiovascular diseases. Calorie content - 95 calories.

2 cups chopped watermelon

Watermelon is 90% water and cleanses the body well. This striped berry removes waste and toxins, which has a positive effect on the health of the entire body. Total - 90 calories.

2 cups popcorn

Popcorn can also be a good snack during the day. Choose a product without additives or dyes. Calorie content - 95 calories.

2 teaspoons nut butter

Nut butter is a very tasty product. It can brighten up any tea party and put you in a good mood until the next meal. Total - 65 calories.

1 cup salsa

Salsa is an essential ingredient in most Mexican dishes. Ingredients include crushed tomatoes, chili peppers, lemon juice and herbs. Calorie content - 70 calories.

1 cup pumpkin puree

This orange beauty is a filling, tasty and healthy product. Pumpkin is a source of vitamins and minerals. There are 85 calories in 1 cup of puree.

Most people try to avoid snacking between meals for fear of gaining excess weight. But nutritionists have proven that for complete weight loss you need to eat as often as possible, at least five times a day in small portions. It is this regime that will allow you to have a slim figure, maintain health and even improve concentration.

The benefits of snacking

When we eat two or three times a day, absorbing large portions of food, our metabolism slows down and food is absorbed worse. With such a system, most of what is eaten can be considered wasted, because this food does not bring any benefit. But there is enough harm from such a diet, because by eating large portions of food, we overload the digestive system, as a result it begins to malfunction, leading to the development of depression, gastritis, irritable bowel syndrome and other serious diseases of the digestive system.

What snacks are considered good for health and figure? Most of them contain empty calories, but do not forget that every product still contains something useful. Each has its own specific properties and nutrients. Some products, such as dried fish, squid rings or crackers, do not have a very high energy value. But do not forget about the salt content in them. Some types of chips or crisps are low in calories due to special cooking technologies. A small bag of popcorn is also low in calories.

Fruits can be a good low-calorie snack. For a snack, you can eat low-fat cottage cheese or a dairy dessert. This way you can treat yourself even if you are on a diet. Before choosing what to cook for a snack, you need to consider a few basic rules that will help you lose weight faster and not feel constantly hungry:

- Drink a glass of water 20-30 minutes before meals;

— The total amount of water per day should not be less than 1.5-2 liters. If you include bran bread in your menu, the amount of water consumed should be no less than 2 liters per day;

— The time between snacks should be at least 1 hour;

— In the summer months, try to eat as little fermented milk products as possible;

— Try to keep your snack to no more than 100 kcal.

— Diet snacks are foods that are low in sugar and high in fiber.

Therefore, when you are “starving”, do not satisfy it with chocolates, muffins or hamburgers. Here are 12 back alternatives:

Yogurt. Low-fat yogurt is the healthiest product. It is rich in calcium, vitamins, minerals and beneficial bacteria that aid digestion. Yogurt will satisfy your hunger and is also very tasty!
Nuts. Climbers and other extreme sports enthusiasts take a variety of nuts with them to the mountains. This is a way to quickly fill up with a small amount of food and get an extra boost of energy. Feel free to take almonds, hazelnuts, cashews, and walnuts with you as a snack. But don't overuse them when watching your calories. To get no more than a hundred kilocalories, you should eat 7 - 8 nuts per snack. Also, don’t eat nuts with chocolate.
Smoothie. These light cocktails of berries and fruits mixed with milk, juice or ice are a real discovery for lovers of something unusual, but at the same time healthy.
Dried fruits. Prunes, dried apricots, figs or regular dried apples and pears are an excellent alternative to snacks.
Olives. They contain only 68 kcal, but they are a source of healthy monounsaturated fats, rich in copper and fiber, iron and vitamin E.
Beans. Beans have a fairly high calorie content (147 kcal), but for a snack, it is enough to eat only 50-70 grams by boiling them. Beans should be on your table if you want to prevent heart attack, stroke and diabetes.
Baked potato. We are talking specifically about one potato, because it contains about 100 kcal. If you use it with the peel, it turns into a dietary product. In addition, one potato contains 1000 mg of potassium, which blunts the harmful effects of sodium and normalizes blood pressure.
Popcorn. Recent studies have shown that the amount of polyphenols in popcorn is up to 300 mg per serving, compared to 114 mg per serving in sweet corn and 160 mg per serving in any fruit. Additionally, one serving of popcorn can provide you with 13% of your average dose of polyphenols per day. Polyphenols fight cancer and heart disease. But these popcorn nutrients are hidden in the kernel, not in the white, puffed kernels. So, start chewing...
Hard cheese. 20 grams of this product are perfect as a healthy and nutritious snack. It is a source of calcium and has 90 kcal calories.
Eggs. They are well absorbed by the body and are a rich source of B vitamins. One large boiled egg contains 80-85 kcal.
Chicken drumstick. Chicken meat is considered dietary. But for a snack, choose the drumstick. This part contains only 75 kcal.
Chocolate. If you still can’t imagine life without this product, then you can afford 20 g of dark chocolate. It helps keep the heart muscle toned, treats bronchopulmonary diseases and stimulates mental activity. This snack is invigorating, because dark chocolate contains a lot of caffeine, and its calorie content is 95 kcal.

When buying a cocktail/smoothie, or preparing it at home yourself, do not add sugar. Even one spoon will be inappropriate, because it is extra calories, and fresh berries and fruits have a wonderful taste.
Develop the habit of throwing an apple or banana into your bag before leaving the house: when you are hungry, you will not allow yourself to buy a chocolate bar, knowing that there is fresh fruit in your bag.
When choosing yogurt, buy natural, medium-fat and unflavored: the more natural, the better, and you can add various “flavors” yourself (pieces of fruit, cinnamon, nuts).

Instead of eating a chocolate bar with a feeling of shame, teach yourself to eat the right snacks - they will saturate your body with vitamins and help you avoid extra calories.

Pistachios: 20 nuts, 80 kcal

If you really want to snack on something, but don’t even have 10 minutes to cook, just buy a bag of pistachios. 20 nuts contain only 80 kcal, proteins and fiber. It's much better than eating a couple of candies!

Banana, 90 kcal

The healthiest and easiest snack option is a regular banana. It contains only 90 kcal, and also potassium, which is good for the brain and cardiovascular system. But the most important thing is that bananas can lift your spirits because they promote the release of endorphins in the body - the hormones of joy.

Tomato soup, 74 kcal

A small bowl of tomato soup will definitely not harm your figure and is perfect for a snack. Mix tomatoes and olive oil in a blender, add salt and pepper to taste and enjoy gazpacho, which is good for digestion and completely safe for those who are losing weight.

Cereals without milk, 70 kcal

If you feel like nibbling on something during the day, don’t even think about buying chips! It’s better to replace them with cereal flakes without sugar and honey - you will satisfy the desire to chew and at the same time you will definitely not gain weight from such a snack. True, we are talking about a small portion - about 100 grams.

Milk blueberry smoothie, 93 kcal

You can prepare a delicious and healthy dessert in no time and without harming your figure. Mix 150 grams of low-fat yogurt and a handful of blueberries in a blender. This cocktail is a source of vitamins B and C, as well as antioxidants, so it definitely won’t bother your conscience.

Frozen yogurt, 84 kcal

If you really want ice cream, but you think this treat is too fatty, just eat frozen yogurt. Whisk 200 grams of low-fat yogurt with any berry - blueberries, strawberries, raspberries... And put in the freezer for 2-3 hours. Ready!

Cottage cheese and melon, 100 kcal

Another simple snack can be made from 100 grams of cottage cheese and a few pieces of melon. You get protein, fiber, and vitamins, but no extra calories. Dream! In addition, after such a dessert you will feel full for quite a long time.

Almonds, 15 nuts, 100 kcal

15 almonds work wonders - they have a lot of vitamin E and unsaturated fatty acids, and the calorie content is high enough to saturate the body and allow you to “live” to a full meal.

Baked apple with honey and cinnamon, 95 kcal

A real salvation for those with a sweet tooth who are losing weight are baked apples. Cut out the core of the fruit, add a spoonful of honey and sprinkle with cinnamon, then pop this beauty into the oven. Such a snack will definitely not harm your waistline.

Carrots with hummus, 100 kcal

2-3 tablespoons of hummus and pieces of carrots (you don’t have to spare them) is an original snack option. Chickpea puree is rich in protein, and carrots contain beta-carotene, as well as vitamins C and E. In short, it couldn’t be better.

Dieters and those who lead a healthy lifestyle should know that snacking can be both an excellent ally in the fight against extra pounds and the worst enemy of weight loss. To always be in great shape, you need to follow the correct diet, namely, adhere to the principle of multiple meals in small portions. But if every time it’s time to have a snack, you eat candy and cookies, then no matter how much you want, you will not lose weight, but will only gain extra pounds. To always stay in great shape, we invite you to find out which healthy light snacks contain only 100 calories.