Sixteen Superior Snacks

Take the mystery out of finding healthy grub.

Snack time is a prime time to work nutritious foods into your diet. If you're hungry for something — but not sure what — figure out how many calories to consume (50 to 100 if your next meal is within two hours; 150 to 200 if it's more than that). Then reach for one of these no-fuss, stay-full snacks that deliver energy and much-needed nutrients. Each contains at least a little protein, which will help you stay fuller longer. You can even find a few of them in your office vending machine.

50 calories

• 1-1/2 cups low-fat microwave popcorn with 3/4 tablespoon grated Parmesan cheese
• 1/3 cup low-fat cottage cheese
• 1 tomato, sliced, with a small piece (about 1/2 ounce) of part-skim mozzarella cheese
• 3/4 cup cantaloupe, cubed, and 1 slice of deli turkey

100 calories

• 1 fat-free pudding cup
• 15 baby carrots and 2 tablespoons low-fat ranch dressing
• 1/2 cup non-fat frozen yogurt
• 1 (1-ounce) box of raisins

150 calories

• 1 cup nonfat milk and 2 gingersnaps
• 1 Nutri-Grain cereal bar
• 1 hard-boiled egg on a slice of whole-wheat toast
• 1 baked apple topped with 1 teaspoon cinnamon and 1 tablespoon caramel sauce

200 calories

• 1 cup low-fat plain yogurt with 1/2 cup raspberries and 1 teaspoon chopped walnuts
• 25 red grapes, 3 tablespoons feta cheese, and 6 Ry-Krisp crackers
• 1 (1-1/4-ounce) bag of peanuts
• 1 (1-1/3-ounce) package peanut butter-on-wheat crackers