February has arrived, and here in the US, that means it is officially American Heart Month! Every February, many health organizations work together to raise awareness about heart disease and to promote heart healthy behaviors. This effort is a response to the rising rates of heart disease around the country and around the world. According to the CDC, about 1 in every 4 deaths in the United States occurs as a result of heart disease.
There are many factors that play a role in how healthy your heart is. Some of them are obviously bad, like smoking and high cholesterol. But poor diet and obesity are also risk factors for heath disease! And since making healthier food choices is something I think we can all stand to be better about, I thought that’s what we would talk about in today’s blog post!
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Today I’ll be sharing 18 simple and tasty snacks that all clock in at 200 calories or less. These snacks are quick and easy to put together for those times when you’re faced with an unexpected “snack attack.” After those, be sure to keep reading for some useful tips that will help you adopt (and stick with) healthier snacking habits.
18 Healthy Snacks Under 200 Calories
1. Pineapple & Coconut
Sprinkle 2 tablespoons of unsweetened coconut flakes over 1 cup of cubed pineapple. (175 calories)
2. Hummus & Veggies
Serve 1/2 cup of baby carrots, 1/2 cup chopped cucumber, and 1/2 cup of sliced red bell pepper with 1/4 cup of hummus for dipping. (150 calories)
3. Yogurt-Dipped Strawberries
Dip 1 cup of sliced strawberries into 1/2 cup of non-fat plain Greek yogurt, then freeze. (115 calories)
4. Apple & Almond Butter
Slice up 1 medium apple and serve with 1 tablespoon of almond butter for dipping or topping. (170 calories)
5. Mini Meat & Cheese Board
Slice up 1 small apple, and serve alongside 1 ounce of sharp cheddar cheese and 2 ounces of sliced deli turkey. (200 calories)
6. Cherries & Chocolate
Sprinkle 1/4 cup of dark chocolate chips over 1 cup of fresh cherries. (200 calories)
7. Mini Fruit Salad
To a bowl, add 1/2 cup of sliced strawberries, 1/2 cup of blueberries, slices from 1/2 a medium apple. Top with 1 tablespoon of raw honey and 2 tablespoons of lime juice, and stir to combine. (170 calories)
8. Banana & Almond Butter
Spread 1 tablespoon of almond butter over 1 banana, then sprinkle 1/2 tablespoon of granola over the top. (200 calories)
9. Mini Greek Salad
To a bowl, add 1 cup of sliced cherry tomatoes, 1 cup of chopped cucumber, 1/4 cup of thinly sliced red onion, and 2 tablespoons of feta cheese. Drizzle 1 teaspoon of olive oil and 2 tablespoons of lemon juice over the top. (190 calories)
10. Apricot & Cashews
Serve 1 apricot alongside 1 ounce of cashew nuts. (200 calories)
11. Chicken Salad Bites
Put the contents of 1 small can of chicken into a bowl, and add 2 tablespoons of Greek yogurt and 2 teaspoons of Dijon mustard. Stir, and serve with 1 cup of sliced cucumber. (170 calories)
12. Deconstructed Chef Salad
Serve 1 hard boiled egg, 1/2 cup of baby carrots, 1/2 cup sliced cucumber, and 1/2 cup of sugar snap peas with 4 tablespoons of tzatziki sauce for dipping. (200 calories)
13. Mini Watermelon Salad
Top 1 cup of cubed watermelon with 1/4 cup feta cheese and 1 teaspoon of fresh chopped dill, and stir to mix. (150 calories)
14. Almond Butter & Honey Sandwich
Spread 1 tablespoon of almond butter and 1/2 tablespoon of raw honey over 1 piece of whole wheat bread. Fold in half and eat! (190 calories)
15. Roasted Chickpeas
Measure out 1/2 cup of canned chickpeas, then rinse and drain well. Toss the chickpeas in 1 teaspoon of olive oil with a pinch of salt, then bake at 400°F for 20 minutes. (160 calories)
16. Lettuce Wraps
Assemble lettuce wraps using 2 pieces of iceberg lettuce, 2 ounces of sliced deli turkey, 1 tablespoon of mayonnaise, and 2 teaspoons of Dijon mustard. (160 calories)
17. Cheese & Grapes
Serve 1 stick of string cheese alongside 1 cup of grapes. (140 calories)
18. Popcorn & Apple
Snack on 3 cups of air-popped popcorn and 1 medium apple. (170 calories)
8 Bonus Tips For Healthy Snacking
1. Look For Pre-Packaged Options
Many stores now offer a variety of healthy pre-packaged snacks that are minimally processed. These can be really convenient to keep on hand! And the more convenient your healthy snacks are, the more likely you’ll be to eat them.
2. Buy Pre-Cut Fruits & Veggies
Speaking of convenience, take advantage of the pre-cut fruits and veggies that your local grocery store offers. You’ll pay a little bit more for the convenience, but you’re much more likely to snack on a container of pineapple chunks if you don’t have to cut up a whole pineapple first!
3. Pair Veggies With Healthy Dips
Who doesn’t love a good dip, right? They make everything better, including raw veggies! Pairing raw veggies with a small amount of a dip like hummus, guacamole, salsa, or even ranch dressing is always a solid snack choice.
4. Stock Up On Healthy Snacks
When you’re feeling snack-y, you’re more likely to reach for the convenient option than the healthy option. So the trick is to stock your fridge and pantry with snacks that are both convenient and healthy! Avoid buying unhealthy snack foods you know you have a weakness for and replace them with easy-to-eat fruits and veggies.
5. Pre-Portion Your Snacks
I’ve always been a big fan of buying certain things in bulk to save money. But bulk-sized portions can sabotage your healthy eating, so it can be really helpful to divide it up into snack-sized portions. For example, if you spring for that big bag of cashews, measure it out into snack-sized portions of about 20 cashews each when you get home.
6. Steer Clear Of Unhealthy Snacks
Crunchy, salty snacks have always been a problem for me! Once I start eating them, it’s hard to stop! So most of the time, it’s just best for me to steer clear of things like chips, pretzels, and crackers altogether. (Or you could always pair a few crunchy crackers with some fruit and veggies to help fill you up!)
7. Look For High Fiber Snacks
If you struggle with feeling full or satisfied after a healthy snack, look for healthy options that are also high in fiber. Fiber is going to help keep you feeling full for longer. Good high fiber snack options include raspberries, dark chocolate, popcorn, chickpeas, and pears.
8. Don’t Forget About Protein & Fat
Healthy snacks don’t have to be limited to fresh fruits and veggies alone. Adding in fats like cottage cheese or avocado and proteins like eggs or deli turkey can help keep you feeling satiated until your next meal.
What’s your favorite healthy snack?