A large skim-milk latte (540kJ) with a slice of un-iced banana bread (818kJ) may seem like a modest choice compared with the cakes and pastries you could have had. However, it's still 20% of your daily energy intake if you're on an energy-reduced weight loss diet. And it's certainly much more energy than you need from a snack.
Snacks can be OK if you're careful with your choices and aim to keep them to under 100cal a day (418kj). Here are 20 tasty snack options that fit the bill:
1. 1 small can tuna in spring water, 3 tsp low fat ricotta = 408kJ
2. 2 cups air-popped popcorn = 250kJ
3. ½ cup fat-free natural yoghurt, ½ cup raspberries = 416kJ
4. 2 soy linseed corn thins, 1 ½ tsp tahini, 3 thin slices tomato = 418kJ
5. 2 level scoops of low-fat plain ice cream, ¼ cup blueberries = 390kJ
6. 10 almonds, 20 sultanas = 408kJ
7. 1 small green apple, 20g reduced fat cheddar = 384kJ
8. 1 sandwich-sized Vitaweet, 1 tsp olive tapenade, 1 slice avocado, cracked pepper (15g) = 408kJ
9. ½ mixed grain English muffin, toasted, 1 tbsp low fat cottage cheese, 3 slices cucumber, cracked pepper = 373kJ
10. ¾ cup green grapes = 339kJ
11. 1 Ryvita crisp bread, 1 tbsp hummus, 1 small grated carrot = 418kJ
12. 10 cherry tomatoes, 1 stalk celery, 2 tbsp tzatziki dip = 377kJ
13. 1 large boiled egg = 350kJ
14. 1 slice toasted fruit bread, 1 cup peppermint tea = 396kJ
15. 1 medium pear, 1 mug tea with 20ml skim milk = 419kJ
16. 1 cup skim milk, 1 tsp Milo = 404kJ
17. ½ cup edamame beans (in shells) = 387kJ
18. Skim milk cappuccino (300ml) = 330kJ
19. 4 small biscotti = 388kJ
20. 1 cup watermelon balls, 20g crumbled goats cheese, 2 tsp shredded fresh mint = 329kJ
No comments:
Post a Comment