100 Calorie (Or Less) Snacks That Are Both Yummy AND Dietitian-Approved
There's not a single stick of celery in sight.
According to Food Standards Australia New Zealand an adult's average daily energy intake is 8,700 kilojoules, or 2,000 calories.
It's not a one-size-fits-all prescription, however. If you're tall, super active or work a really physical job for example you might need more kilojoules/calories to keep you going.
But what the heck does 2,000 calories actually look like?
To give you a bit of an idea, a juicy Big Mac weighs in at about 540 calories, while a medium-sized apple is less than 100 calories.
By our maths, you can chow down on 3.7 Big Macs per day -- and nothing else -- or 20 apples. We're not sure a dietitian would be happy with either of those options, just quietly.
If you are keen to include more lower calorie options in your diet however that doesn't have to mean eating apples, day in day out.
Byron Bay-based dietitian Josh K Reed shared with 10 daily his top picks for snacks that come in at 100 calories or less, making them ideal for nibbling on at work, on the go or basically wherever you are.
And no, none of them contain celery, because celery is B-O-R-I-N-G. You're all thinking it, we're just sayin' it.
Here's what 10 yummy, healthy 100 calorie or less snack looks like, with a little info from Reed about why they're so good for us:
Edamame (1/2 cup)
Edamame are a whole immature soy-beans, that contain rich amounts of protein (~10g/serve) and fibre (~10g/serve), both of which keep you full for longer, as well as promote digestive health.
Blueberries (1 cup)
A sweet, nutritious, low calorie snack, that deliver one of the richest amounts of antioxidants out of any fruit or vegetable.
Almonds (~13 nuts or a small handful)
These nuts are rich in protein, fibre, healthy fats and vitamin E, as well as contain good amounts of calcium and magnesium. On top of providing high amounts of antioxidants and protecting your heart health, these nuts have been shown to help with weight loss.
Eggs (2 boiled)
Two boiled eggs will provide you with ~10g of protein and negligible carbs. Studies show that those who snack on high protein foods in the morning are less likely to experience those overpowering sugar cravings in the afternoon.
Carrot sticks and hummus (2 tbs)
On top of this snack being delicious and low in calories, it contains good amounts of protein, vitamin A and fibre. Furthermore, it will help to promote the growth of your good gut bacteria, via prebiotics found in the hummus (garlic and chickpeas).
Plain popcorn (2 cups) with nutritional yeast (2 tsp)
When butter or sugar isn’t added, popcorn is actually a very low calorie, nutritious snack. Sprinkled with some nutritional yeast flakes, you will find this will create a delicious nutty/cheesy flavour, that is packed full of B Vitamins (required for energy production).
Low fat natural yoghurt (1/2 cup) with chopped strawberries
This sexy snack is rich in calcium, protein and vitamin C. It makes a great dessert option, or easy go to afternoon tea. Combining yoghurt and berries will help you towards meeting both your daily calcium and fruit needs.
Two dates stuffed with walnuts
After you remove the pip, dates are perfect for stuffing with nuts. This nutty-date combination will deliver you both a sweet and savoury hit, as well as carbohydrates (for energy) and omega-3s to help with inflammation. This may be one of your best pre-workout snacks.
Baked broccoli florets (1 cup) with tzatziki (2 tbs)
Broccoli is super low in calories, crunchy to bite, and compliments well with tzatziki dip. Known for its antioxidant profile, broccoli is rich in vitamin C and Sulforaphane, both which help to prevent chronic disease.
Dark chocolate (2 squares)
When dark chocolate contains 70 percent or more cocoa, it can actually provide some nutritional benefits, particularly due to its antioxidant actions. And so, enjoy a piece or 2 each day, but remember more is not always better.
Feature image: Giphy.