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How Healthy Are 100-Calorie Snack Packs? continued...

Baylor nutrition professor Suzy Weems, PhD, RD, is concerned that 100-calorie snack packs are just another way to give us license to eat empty-calorie foods we don't need.

"We need to focus on foods that are needed for good health, and while these snacks are controlled in calories, they tend to provide few nutrients," she says.

Author Elisa Zied, RD, recommends planning your snacks based on foods that are missing in your diet. If at the end of the day you have met your quotas for all the food groups, then enjoy a 100-calorie snack pack -- but just one.

Dietitians' Picks for Healthy Snacks

Dietitians agree that the best snacks satisfy hunger while helping meet our daily dietary needs, especially for fruits, vegetables, and low-fat dairy.

"Look for snacks that contain protein with healthy carbohydrates and fats, and eat your snacks slowly so they fill you up," says Weems.

Here are 22 portable and healthy snacks that make the list of dietitian's favorites:

  1. Half a peanut butter sandwich on whole-wheat bread
  2. Low-sugar, whole-grain granola bars that have at least 3 grams of fiber
  3. Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
  4. A handful of unsalted or lightly salted dry-roasted nuts
  5. Individual unsweetened applesauce with a few dry-roasted walnuts
  6. Small apple with 2 teaspoons peanut butter or 1 ounce low-fat cheese
  7. Ants on a log -- celery with nut butter, topped with raisins or other dried fruit
  8. Half of a single-serving string cheese with a small piece of fruit or a few whole-grain crackers
  9. 4-ounces to 6-ounces of low-fat yogurt or yogurt treat
  10. High-fiber dry cereal with a few nuts or seeds and dried fruit (put this in a baggie for a make-your-own snack pack)
  11. Individual packs of carrots, celery sticks, or apple slices, with a protein source like a tablespoon of nuts, nut butter, or low-fat cheese
  12. Pretzels and low-fat cheese
  13. Whole-wheat cracker sandwiches made with natural nut butters
  14. 1 ounce of lean meat and a few whole-grain crackers
  15. 3 ounces low-fat or fat-free cottage cheese and a few whole-grain crackers
  16. 1 whole graham cracker and 1 teaspoon nut butter
  17. Raw vegetables with 1/4 cup low-fat ranch dressing
  18. 100-calorie pack of low-fat popcorn rich in whole grains and fiber
  19. Handful of tortilla chips and salsa
  20. 100-calorie ice cream treats
  21. "Skinny" latte (made with low-fat or skim milk)
  22. Small bowl of whole-grain cereal with skim milk or low-fat yogurt

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