- Guilt-Free Snacks That Fill You up and Help You Lose Weight
- 1. Mango with chili powder
- 2. Banana with peanut butter
- 3. Popcorn
- 4. Nuts
- 5. Hardboiled egg
- 6. Hummus and carrot sticks
- 7. Greek yogurt with berries
- 8. Cottage cheese with cinnamon
- 9. Jerky
- 10. Edamame
- 11. Homemade smoothies
- 12. Smoked salmon on toast
- 13. Veggie chips
- 14. Pumpkin seeds
- 15. Celery with almond butter
- The 30 Most Filling Healthy Snacks
- Homemade Healthy Filling Snacks
- Avocado Toast
- Snap Peas with Hummus
- Protein Roll Up
- Ants on a Log
- Homemade Cheese Herb Popcorn
- Peanut Butter Stuffed Dates
- Snack-Sized Berry Spinach Smoothie
- Cottage Cheese with Pineapple
- Apricot Canapes
- Almond Butter and Peach Toast
- Dark Chocolate with Nut Butter
- ‘Cheesecake’ in a Bowl
- Store-Bought Healthy Filling Snacks
- Rhythm Superfoods Carrot Sticks
- Siggi’s Icelandic Style 4% Yogurt Vanilla
- Bolthouse Farms Veggie Snackers Carrot Meets Ranch
- Seapoint Farms Dry Roasted Edamame, Sea Salt, 100 Calorie Snack Pack
- Bob’s Red Mill Gluten Free Brown Sugar & Maple Oatmeal Cup
- Pacific Organic Roasted Red Pepper & Tomato Soup
- Emerald Natural Almonds 100 Calorie Packs
- Blue Moose, Lemon Turmeric On The Go Hummus
- Beanitos Original Black Bean Chips with Sea Salt
- KIND Nuts & Spices Bar, Madagascar Vanilla Almond
- Iconic Lean Ready-to-Drink Protein Shake
- Enjoy Life Foods Chocolate Protein Bites, Dark Raspberry
- The New Primal Spicy Beef Jerky
- Biena Chickpea Snacks, Sea Salt
- I Heart Keenwah Quinoa Clusters, Chocolate Sea Salt
- 87 Healthy Low-Calorie Snacks That Fill You Up
- 35. Cucumber salad
- 36. Pistachios
- 37. Cheese and crackers
- 38. Spicy egg
- 39. Cheesy breaded tomatoes
- 40. Curried sweet potato
- 41. “Cheesy” popcorn
- 42. Guacamole-stuffed egg whites
- 43. Grilled spinach and feta polenta
- 44. Soy edamame
- 45. Greek tomatoes
- 46. Shrimp cocktail
- 47. Smoked beef jerky
- 48. Cheddar and tomato soup
- 49. Sweet potato fries
- 50. Cucumber sandwich
- 51. Turkey roll-ups
- 52. Antipasto plate
- 53. Choco-soy nuts
- 54. Mixed olives
- 55. Balsamic peppers
- 56. Cheesy roasted asparagus
- 57. Carrots and hummus
- 58. Spinach and feta scramble
- 59. Crunchy kale salad
- 60. Chickpea salad
- 61. Grilled garlic corn on the cob
- 62. Bacon brussels salad
- 63. Rosemary potatoes
- 64. Spicy black beans
- 65. Caprese salad
- 66. Mini ham sandwich
- 67. Lox bagel
- What life is like on 200 calories a day
- Weight Management: 4 Ways to Cut 150 Calories
- 45 Super Easy & Healthy Low-Calorie Snacks
- Radishes + Mustard
- Celery + Hot Sauce
- Green Bell Pepper + Curried Greek Yogurt
- Cauliflower + Lime juice + Cumin
- Strawberries + Balsamic Vinegar
- Overnight Dill Pickles
- Cucumber + Hummus
- 2 Egg Whites
- Broccoli + Grated Parmigiano-Reggiano Cheese
- Salted Cantaloupe
- Cilantro-Lime Pineapple
- Arctic Zero Vanilla Maple Ice Cream
- Ocean’s Halo Korean BBQ Seaweed Snack
- New Pop Skinless Popcorn
- Air-Popped Popcorn
- Sriracha + Heart of Palm
- Pear + Laughing Cow Cheese
- Bare Granny Smith Apple Chips
- Fig + Cottage Cheese
- Cinnamon Apples + Plain Yogurt
- Hard-Boiled Egg
- Jicama Sticks + Guacamole
- Cucumber + Goat Cheese
- Cheddar Cheese
- Blueberries + Crumbled Feta
- Tortilla Chips + Pico de Gallo
- Red Bell Pepper + Tahini
- Raw Almonds
- Strawberry, Basil & Goat Cheese Toasts
- Dates + Ricotta Cheese
- Honey + Cinnamon + Tangerines
- Rainbow Carrots + Tzatziki
- Noosa Pumpkin Yoghurt
- Hummus + Sweet Potato Chips
- Peach + Mascarpone Cheese
- Tortilla Chips + Homemade Bean Dip
- Almond Butter + Yogurt + Banana
- GrandyOats Organic Classic Granola
- Apples + Peanut Butter
- Turkey, Pesto, and Zucchini Roll-Up
- Whole-Wheat Pita + Spinach + Chickpeas
- Salmon-Avocado Rice Cake
- Baked Sweet Potato + Walnuts + Dried Cranberries
- Farina + Blueberries + Pistachios + Lemon Juice
- Additional Resources:
- 20 ‘zero-calorie’ foods to snack on guilt-free
Guilt-Free Snacks That Fill You up and Help You Lose Weight
Don’t worry, we get it — there are some days when three square meals just don’t cut it. While your stomach growls, you may be tempted to stop at the nearest fast food place for fries and a shake. But before you go destroying your diet due to one bout of hunger, know you have plenty of options for snacking and staying on track for weight loss. Check out these guilt-free snacks that will fill you up without filling you out.
1. Mango with chili powder
A tangy snack is incredibly satisfying. | Bdspn/iStock/Getty Images Plus
Seems like a strange combination, doesn’t it? But actually, the sweetness of the mango and the spiciness of the chili makes the perfect delectable combination. Nutritionist Amy Gorin tells Redbook spicy foods can boost your metabolism slightly for a short amount of time, so why not spice up your fruit? And it goes perfectly with the flavor of the mango.
Next: There’s one singer who loves this classic combination on a sandwich.
2. Banana with peanut butter
This childhood snack is full of protein and healthy fats. | Professor25/iStock/Getty Images Plus
This snack combo is one Elvis would be proud of. Bananas will keep you full with their high fiber content and are only about 100 calories each. Add a tablespoon of peanut butter on top, and you’ll be getting satiating healthy fats for just an additional 90 calories or so. Don’t go too overboard with the peanut butter, though — you can easily eat hundreds of calories without realizing it if you don’t measure it out.
Next: Skip the movie theater popcorn and make your own.
Nix the heavy salt and butter from your popcorn. | Kitzcorner/ iStock/Getty Images Plus
You certainly have had this snack before — but it was probably doused in butter and salt, offering you way too many calories and grams of fat. When you make popcorn yourself and skip the unhealthy toppings, though, it’s actually the perfect snack.
CNN says 3 cups is only a mere 93 calories and 1 gram of fat. You’re also getting several grams of fiber, which helps keep you fuller for longer. Try adding a drizzle of olive oil and herbs on top for a fun treat.
Next: The healthy fats in these foods will keep you full for hours.
If you want healthy fats … it doesn’t get better than nuts. | Conejota/iStock/Getty Images Plus
The high fat and calorie content of nuts probably has you running the other direction. But there are many kinds of nuts that can actually aid in weight loss, particularly Brazil nuts, walnuts, and almonds, Eat This, Not That! tells us.
Brazil nuts contain a good amount of selenium, which aids in a healthy metabolism. And walnuts are rich in polyunsaturated fats, which help reduce belly fat, while almonds may aid in even more weight loss when combined with a calorie-restricted diet. You’ll want to watch your portion size when it comes to nuts, though, so pre-measure them out before you snack.
Next: This protein-packed food is perfect for on-the-go snacking.
5. Hardboiled egg
Hungry after that hike? Grab a hardboiled egg or two. | Irisstock/iStock/Getty Images Plus
If you haven’t cooked yourself up a pot of hardboiled eggs yet, we highly recommend you start. This inexpensive, low-calorie snack is really the perfect food to keep you satisfied. Each egg contains about 70 calories and up to 6 grams of protein. And CookingLight reminds us hardboiled eggs last up to five days in the refrigerator, so you can make them ahead of time, too.
Next: Who doesn’t love this chickpea dip?
6. Hummus and carrot sticks
Munch on some crunchy carrot sticks and fresh hummus | Robyn Mac/iStock/Getty Images Plus
Most dips will help expand your waistline, but hummus isn’t one of them. This chickpea dip is part of the Mediterranean diet, which you’ve probably heard by now is super good for you. And because chickpeas are so rich in protein, your hummus snack will keep you full for just about 30 calories per tablespoon, Shape reports. And don’t forget the carrot sticks for dipping, which offer a satisfying crunch and plenty of fiber.
Next: This treat is perfect for your sweet tooth.
7. Greek yogurt with berries
So sweet, you’ll think its dessert! | Nata Vkusidey/Stock/Getty Images Plus
Greek yogurt isn’t just for breakfast. This creamy treat feels decadent, but it’s actually rich in protein and low in calories, making it the perfect healthy snack. A 6-ounce container of plain, nonfat Greek yogurt is just 100 calories, and you’ll get 17 grams of satiating protein, Livestrong.com reports. For extra flavor, add a drizzle of honey or some berries for that fiber boost you need.
Next: This snack is one of the most filling on the list.
8. Cottage cheese with cinnamon
Way more interesting than a bowl of cereal! | Rez-Art/iStock/Getty Images Plus
You’ve probably passed the cottage cheese in the grocery store a hundred times without buying it, but it’s time to jump on the bandwagon. This fresh cheese is creamy, satisfying, and absolutely delicious with some cinnamon added.
Healthline mentions you can eat an entire cup for only 163 calories, and you’ll get 28 grams of protein and a wealth of other nutrients. As for the cinnamon, Fitday says it can also combat fat storage.
Next: Meat products can aid in weight loss, too.
Beef jerky is the perfect guilt-free snack. | Rez-Art/iStock/Getty Images Plus
You can find dehydrated meat products in just about any gas station across America, which may be why they get such a bad rap. But in reality, beef and turkey jerky is a fantastic low-calorie, high-protein snack that can aid in weight loss.
Dietitian Keri Gans tells Women’s Health most jerkies have around 10 grams of protein per serving with just 1 gram of fat or less. And they’re pretty tasty, too, as they come in a variety of flavors.
Next: Try out this tasty soy snack — and it’s not tofu.
A small bowl of Edemame is a healthy appetizer option. | Studio Mishka/ iStock/Getty Images Plus
You’ve probably seen this food pop up at local restaurants, and it’s really worth a try. Edamame are just boiled soybeans that, with a little salt, are actually quite delicious. And Health reminds us they’re super nutritious — 1 cup has 17 grams of protein, 8 grams of fiber, and less than 200 calories. If you prefer your snacks with a little crunch, roast them in the oven with some olive oil and bring them with you wherever you go. You’ll never reach for potato chips again.
Next: Make these yourself for an amazing treat.
11. Homemade smoothies
Sugary juices- no. Healthy homemade smoothie- yes. | Freeskyline/iStock/Getty Images Plus
Not all smoothies are created equal, which is why making your own is always the healthiest option. Prevention gives a few ideas on the best ingredients to add into your smoothie — think bananas, Greek yogurt, honey, and spices. And if you’re really going for a health kick, you can throw some veggies in there, too (carrots work especially well for added sweetness). You’ll never head back to Jamba Juice after tasting your own concoctions.
Next: This delicious fish makes for a great snack.
12. Smoked salmon on toast
You can put together this delicious light lunch in just minutes. | DronG/iStock/Getty Images Plus
Fish lovers, rejoice! Smoked salmon is one of the tastiest snacks out there for seafood fans, so feel free to throw some on toast with some tomato and capers for a truly satisfying snack. SFGate reports just 3 ounces of the fish offers over 15 grams of protein, and it’s rich in healthy fats that can also aid in weight loss. When choosing your toast, make sure you go for whole grain, too.
Next: Not all chips are bad.
13. Veggie chips
Time to replace junk food with baked veggie chips. | Jenifoto/ iStock/Getty Images Plus
We’re not talking about the bagged varieties — we’re talking about the delicious, warm, homemade veggie chips you can easily make yourself. Try a few of these ideas from Prevention for crunchy chips made out of sweet potatoes, zucchini, carrots, beets, or kale. By just adding a small amount of olive oil and spices, you can get amazing flavor with all the nutrients.
Remember — you can eat an entire sweet potato for roughly 115 calories, and a medium zucchini is just about 30 calories. Talk about a snack that’s good for your waistline.
Next: This snack is more nutritious than you’d expect.
14. Pumpkin seeds
A handful of pumpkin seeds is all you need to wade off those potato chip cravings. | Furo Felix/ iStock/Getty Images Plus
If you’re not saving the seeds after carving a pumpkin during the fall, then you should really start. These seeds are delicious when roasted and tossed with a seasoning of your choice. But you probably don’t realize just how good they are for your health and weight-loss goals. Healthline explains just 1 ounce of pumpkin seeds has 7 grams of protein and almost 2 grams of fiber when they’re de-shelled (even more when the shell’s on). You’ll want to watch your serving size, though — like nuts, you can end up eating a lot of calories if you’re mindlessly chewing.
Next: Here’s a classic combo with a twist.
15. Celery with almond butter
A snack of celery and a touch of almond butter is hydrating and sweet. | BWFolsom/iStock/Getty Images Plus
Who doesn’t remember having celery and peanut butter as a kid? Well, it turns out your parents were giving you a healthier snack than you thought. For something a little different than “ants on a log,” try dipping your celery in almond butter. ABC News explains studies show almond butter may aid in weight loss, as almonds help limit the amount of fat your body absorbs. And because of its protein content, 1 tablespoon is super satisfying.
Read more: Crazy Ways Weight Loss Can Actually Destroy Your Body
The 30 Most Filling Healthy Snacks
If you typically have small healthy snacks before going out to eat, that’s definitely a smart move—and one that keeps you from ordering everything (healthy or not) off the menu the second you arrive. You see, the less ravenous you are when you sit down to a meal, the easier it will be to choose healthy snacks and foods that align with your better-body goals.
But that doesn’t mean you should reach for a piece of candy or some chips to quell your hunger. These types of snacks don’t provide any beneficial nutrients to your body and they won’t ward off hunger long enough to keep you from going overboard during mealtime.
Healthy filling snacks should have fewer than 250 calories and be rich in hunger-squashing nutrients like water, fiber, and protein. All of our weight-loss friendly snack recommendations below contain these slimming nutrients and are free of scary additives and chemicals.
And since it’s not always possible to fix a fresh snack, we’ve gathered both fresh and packaged options that are easy, healthy filling snacks to eat on the run. Ready to stock up your pantry? Great! But before you head to the store, skim these ways to save at the grocery store for the very best tips on losing weight—without lightening your wallet.
Homemade Healthy Filling Snacks
All of these simple, fresh bites can be pulled together in less than five minutes…
1 slice of Ezekiel bread, 1/4th avocado: 183 calories, 10 g fat (2.1 g saturated fat), 78 mg sodium, 19.3 g carbs (6.5 g fiber, 5 g protein
Avocado toast isn’t just for breakfast, guys. Thanks to its healthy fat, fiber, and protein content, the combo makes for a filling snack, too. To whip up a slice, toast a piece of Ezekiel or whole grain bread and top with chunky, mashed avocado. Sprinkle chili pepper flakes and a light drizzle of olive oil. For more tasty avocado ideas, check out these avocado recipes for weight loss.
Did You Know?!
Avocados are packed with something called monounsaturated fat, a type of fat that can prevent body fat from forming around the belly.
RELATED: Get lean for life with this 14-day flat belly plan.
Snap Peas with Hummus
1 cup snap peas, 1/4th cup hummus: 221 calories, 6.6 g fat (1 g saturated fat), 244 mg sodium, 30 g carbs (11 g fiber, 8 g sugar), 13 g protein
Veggies and hummus make for the perfect healthy snacks. Not only does the crunch help to keep you alert through the mid-afternoon slump, but the combination of fiber, protein, and water (snap peas are 90 percent H2O) is also sure to keep your stomach satisfied until suppertime. To ensure your snack remains diet friendly, plan to stick to one of our go-to hummus choices.
1 cup: 64 calories, 0.8 g fat (0 g saturated fat), 4.6 g carbs (5.4 g sugar), 1 g protein, 8 g fiber
Raspberries may be small, but they’re awful mighty—think of them as nature’s magical weight loss pill. Packing more fiber and liquid than most other fruits, they boost feelings of satiety without doing any damage to your waistline. Eat them solo or throw them in a Greek yogurt for creamy, more protein-rich healthy snacks.
Protein Roll Up
1 tsp. hummus, 1 oz deli turkey, 1 slice Swiss cheese, thick tomato slice: 149 calories, 9 g fat (5 g saturated fat), 412 mg sodium, 4.4. g carbs (1 g fiber, 1.5 g sugar), 11.7 g protein
Think of this as a flavorful sandwich minus the bread. To make a protein-filled roll up, lay a slice of Swiss cheese on a cutting board. Top with a slice of turkey, a thick tomato slice, and a spoonful of hummus. Wrap like a jelly roll and enjoy.
Eat This Tip!
Sick of your post-workout protein shake? Make this roll up without the cheese (its fat content will slow the absorption of the nutrients your body needs to recover) and pair it with an apple. The combination of protein and carbs is just what your muscles need post-pump. For even more recovery ideas, check out what fitness trainers eat after a workout.
1 medium fruit: 105 calories, 0.4 g fat (0.1 g saturated fat), 1 mg sodium, 27 g carbs (3.1 g fiber, 14 g sugar), 1.3 g protein
Not only can the humble banana’s water and fiber content keep you away from the vending machine (75 percent of the fruit is pure water), each one comes with a free carrying case, so you can grab it and go! The ultimate in healthy snacks!
Ants on a Log
3 celery stalks, 2 tbsp. peanut butter, 1 tbsp raisins: 233 calories, 16 g fat (3.4 g saturated fat), 189 mg sodium, 15 g carbs (3 g fiber, 9 g sugar), 9 g protein
To make this high-protein childhood favorite, slather celery with smooth or chunky peanut butter and then top it off with raisins. But before you whip up this tasty snack, you might want to find out where your favorite PB falls on our exclusive list of popular peanut butters—ranked to make sure it’s a good-for-you pick.
95 calories, 0.3 g fat (0 g saturated fat), 2 mg sodium, 25 g carbs (4.5 g fiber, 19 g sugar), 0.5 g protein
As one of the easiest fruits to eat on the run, apples are one of our go-to snacks. The best time to eat one? As pre-meal healthy snacks. According to Penn State University researchers, munching on an apple before a meal can reduce overall calorie consumption by 15 percent! If that doesn’t convince you to add them to your healthy snack time lineup, we’re not sure what will.
Homemade Cheese Herb Popcorn
189 calories, 8 g fat (4.6 g saturated fat), 265 mg sodium, 21 g carbs (6 g fiber, 12 g protein
A potent source of fiber and filling whole grains, popcorn makes for satisfyingly delicious healthy snacks. But pop the wrong kennels and you could be doing your body more harm than good. Many major brands of microwave popcorn, for example, line their bags with perfluorooctanoic acid (PFOA), the same stuff found in Teflon pots and pans; some studies have linked it to infertility, weight gain, and impaired learning. Thankfully pulling together a healthier snack is a simple task. Simply add 2 tablespoons (which yields about 2 ½ cups popped) of your favorite popping kernels to a small paper lunch bag and fold the top down a few times. Then, zap it in the microwave until you hear only a few pops every five seconds. While still hot, toss the popcorn with a half cup grated Parmesan and rosemary.
Peanut Butter Stuffed Dates
2 dates, 2 tbsp. peanut butter: 250 calories, 16 g fat (3 g saturated fat), 148 mg sodium, 25 g carbs (4 g fiber, 19 g sugar), 9 g protein
It may be hard to believe, but this salty-sweet combo serves up as much protein as a cup of milk and as much fiber as an apple. Making it is super simple, too. Just split open the date, remove the seed and top each half with your favorite all-natural nut butter. For some added flavor and texture, you can even sprinkle on some unsweetened coconut flakes. Yum!
Snack-Sized Berry Spinach Smoothie
1 serving: 230 calories, 2.5 g fat (20 g carbs (5 g fiber, 7 g sugar), 26 g protein
Short on time? Blend up a small, snack-sized smoothie. Registered dietitian Kristin Reisinger gave us one of her go-to recipes—which features fibrous berries and filling protein powder—for our New York Times bestselling book, Zero Belly Smoothies, and it makes for the perfect filling treat. To make it, toss ½ cup of mixed frozen berries, a handful of spinach, 8-ounces of almond milk, and vanilla protein powder into a blender, and combine until smooth. For more tasty blends, be sure to get your copy of the book today!
Cottage Cheese with Pineapple
1/2 cup 1% cottage cheese, 1/2 cup pineapple: 143 calories, 2.3 g fat (1.4 g saturated fat), 460 mg sodium, 15 g carbs (1 g fiber, 8.5 g sugar), 16 g protein
Sick of Greek yogurt? Break open a container of low-sodium cottage cheese and top it with some sweet yellow pineapple. So long as you stick to a half-cup serving of each, you’ll craft protein-packed healthy snacks that contain less than 150 calories! If you want some added flavor, top your bowl with some low-sugar or no-sugar-added coconut chips. The combination of flavors is reminiscent of a piña colada!
5 dried apricots, 3 teaspoons crumbled blue cheese, 5 pistachios, ¼ teaspoon honey: 137 calories, 5 g fat (1.8 g saturated fat), 139 mg sodium, 22 g carbs (4 g fiber, 17 g sugar), 5 g protein
It may look like a fancy appetizer, but this snack comes together in mere minutes. To pull it together, lay 5 dried apricots on a plate, smear each one with some crumbled blue cheese, and then sprinkle with some chopped pistachios and honey. With 5 grams of fiber and a ton of flavor, these healthy snacks are sure to keep your energy levels soaring.
Almond Butter and Peach Toast
1 tbsp. almond butter, 1 slice Ezekiel bread, 1/2 peach: 200 calories, 8.7 g fat (0.5 g saturated fat), 75 mg sodium, 25 g carbs (6 g fiber, 8 g sugar), 8 g protein
While pairing almond butter with peaches may seem like an odd combination, we can assure you that the salty and sweet mix is a pleasing one. After you’ve toasted the protein-packed Ezekiel bread, simply smear on the nut butter, and top it off with some fresh peach slices—super easy!
Dark Chocolate with Nut Butter
1 tbsp. peanut butter, 5 pieces dark chocolate: 202 calories, 17 g fat (7 g saturated fat), 82 mg sodium, 9 g carbs (3 g fiber, 4 g sugar), 6 g protein
This naughty-sounding snack duo is actually super low-sugar and satiating. In their purest forms, both peanut butter and dark chocolate are superfoods overflowing with nutrients. We adore Green & Black’s Organic Dark Chocolate 85% Cacao Bar for its high fiber count and low sugar content. When selecting a nut butter, look for something that contains just two ingredients: nuts and salt. If you see anything else printed on the label, there’s a very good chance it’s not a health food.
‘Cheesecake’ in a Bowl
1/3 cup part-skim ricotta, 4 strawberries, 1 teaspoon honey, 1 crumbled graham cracker: 210 calories, 8 g fat (4 g saturated fat), 189 mg sodium, 24 g carbs (2 g fiber, 13 g sugar), 11 g protein
While cheesecake is far from a meeting a healthy snacks standard, this combo of flavors is an entirely different story. While the ricotta lends a creamy texture reminiscent of the light and fluffy dessert (not to mention loads of protein!), the graham crackers and honey provide sweetness and a crust-like crunch. If you’re not a big fan of strawberries, feel free to sub in any other fruit you feel would be pleasing. Blueberries, kiwi, or a mix of various berries are all delicious and filling alternatives thanks to their high water and fiber content.
Store-Bought Healthy Filling Snacks
Sometimes you just need to grab something and go. These packaged eats can all be tossed in a bag and enjoyed on the run…
Rhythm Superfoods Carrot Sticks
1 bag (40 g): 150 calories, 2.5 g fat (1.5 g saturated fat), 310 mg sodium, 28 g carbs (11 g fiber, 6 g sugar), 3 g protein
Not only are carrots a great source of potassium and vitamin A, but they’re also packed with over a third of the day’s worth of satiating fiber and 3 grams of hunger-quelling protein. While raw carrots may be a bit harder to eat on-the-go because they’re perishable, this packaged, seasoned variety can be easily noshed just about anywhere.
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Siggi’s Icelandic Style 4% Yogurt Vanilla
1 container: 120 calories, 5 g fat (3 g saturated fat), 40 mg sodium, 9 g carbs (0 g fiber, 8 g sugar), 10 g protein
Although just about every yogurt is a good source of calcium and protein, few other flavored varieties are so low in sugar. Siggi’s uses Madagascar bourbon vanilla in lieu of traditional additives and sweeteners to produce healthy snacks that have a deliciously sweet flavor and won’t derail your weight loss efforts. (For us, it was love at first bite!) We reach for whole milk yogurts because they’re uber filling and tend to have more protein and less sugar than their leaner versions. In fact, a 4 percent yogurt is one of these best full-fat foods for weight loss.
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Bolthouse Farms Veggie Snackers Carrot Meets Ranch
1 pouch: 25 calories, 0 g fat (0 g saturated fat), 200 mg sodium, 6 g carbs (2 g fiber, 4 g sugar), 1 g protein
Carrots are one of the most satiating veggies out there, according to Australian researchers—likely due to their high water content. These healthy snacks come with a handful of carrots and a package of seasonings, which punches up the flavor like dips and dressings without the excess calories or fat. Need more calories to power through until your next meal? Pair this savory snack with one or two of these best snacks under 50 calories.
Seapoint Farms Dry Roasted Edamame, Sea Salt, 100 Calorie Snack Pack
1 pouch: 100 calories, 3 g fat (0.5 g saturated fat), 115 mg sodium, 8 g carbs (6 g fiber, 1 g sugar), 10 g protein
If you like noshing on nuts and seeds, you’re bound to enjoy dry-roasted edamame. Besides having a satisfyingly crunchy texture and a slightly salty taste, is provides 11 grams of soy protein and six grams of belly-filling fiber in each 100-calorie serving—it doesn’t get much better than that!
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Bob’s Red Mill Gluten Free Brown Sugar & Maple Oatmeal Cup
1 cup (61 g): 240 calories, 5 g fat (1 g saturated fat), 310 mg sodium, 42 g carbs (7 g fiber, 10 g sugar), 7 g protein
This may look like your average cup of oats, but it’s worth a second glance. Made with a blend of whole gluten-free rolled oats, chia seeds, and flax seeds—an uber filling trio not typically found in oatmeal—this Bob’s Red Mill creation is the perfect blank canvas for just about any healthy filling snacks time creation. Top off your bowl with some nuts or a half-cup of raspberries for an additional 4 grams of satiating fiber.
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Pacific Organic Roasted Red Pepper & Tomato Soup
1 cup (8 oz): 130 calories, 3.5 g fat (2 g saturated fat), 720 mg sodium, 19 g carbs (2 g fiber, 15 g sugar), 6 g protein
According to a Purdue University study, slurping soup keeps people fuller longer than solid foods. While we wouldn’t suggest living on soup alone, it’s gaining some traction as an easier—and delicious—way to detox and boost weight loss results. We like Pacific’s slow-roasted red pepper variety because it provides a dose of bone-building calcium and can easily be stored, opened and warmed in an office break room.
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Emerald Natural Almonds 100 Calorie Packs
1 packet: 100 calories, 9 g fat (0.5 g saturated fat), 0 mg sodium, 4 g carbs (2 g fiber 1 g sugar), 4 g protein
This snack-sized serving of almonds serves up more protein and fiber than other similar nut blends. Plus, each pouch provides 25 percent of the day’s vitamin E, a nutrient that boosts immunity and helps maintain skin and eye health.
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Blue Moose, Lemon Turmeric On The Go Hummus
1 container: 140 calories, 6 g fat (0.5 g saturated fat), 160 mg sodium, 18 g carbs (5 g fiber, 3 g sugar), 4 g protein
This gluten-free mini meal is comprised of crunchy carrot sticks and a flavorful, creamy hummus that’s packed with fiber. Enjoy this hunger-taming duo as a healthy road trip or mid-afternoon office healthy snack.
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Beanitos Original Black Bean Chips with Sea Salt
1 oz: 130 calories, 7 g fat (0.5 g saturated fat), 120 mg sodium, 15 g carbs (4 g fiber, 1 g sugar), 5 g protein
If no one told you these chips were made from navy beans, brown rice, oils, and spices, you’d never be the wiser. This healthy snack time favorite has a texture and flavor reminiscent of traditional crisps. The primary difference? Beanitos will fill you up without filling you out. Pair it with a bean dip to boost satiety even more. We like Desert Pepper’s black bean variety.
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KIND Nuts & Spices Bar, Madagascar Vanilla Almond
1 bar: 200 calories, 15 g fat (1.5 g saturated fat), 15 mg sodium, 15 g carbs (6 g fiber, 4 g sugar), 6 g protein
The high fiber and protein content isn’t the only good thing about this bar. It also has fat-blasting Madagascar vanilla, which is a potent source of oleic fatty acids, monounsaturated fats that can help reduce appetite and promote weight loss. To see how all of your favorite KIND bars stack up in terms of nutrition, check out our special report, Every KIND Bar—Ranked!
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Iconic Lean Ready-to-Drink Protein Shake
1 bottle, 11.5 fl oz: 130 calories, 2 g fat (0 g saturated fat), 220 mg sodium, 8 g carbs (4 g fiber, 3 g sugar), 20 g protein
Full of sweeteners, toxic contaminants, chemical additives, and trans fat, many protein powder labels read like the stock list of a chemistry lab. But not this pre-made protein drink. Made with natural ingredients like grass-fed milk protein isolate, cocoa powder, organic agave, and sea salt, this is one of the better bottles in the supplement store. Not to mention, it has more protein than three hard boiled eggs which practically ensures it will keep you full and satisfied for hours between meals.
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Enjoy Life Foods Chocolate Protein Bites, Dark Raspberry
3 pieces: 170 calories, 10 g fat (5 g saturated fat), 10 mg sodium, 17 g carbs (2 g fiber, 11 g sugar), 6 g protein
While protein and snack bars can be healthy snacks for busy folks, sometimes you just want to slowly pick at something—like these small, chocolate raspberry protein bites. Not only do we like that you can grab three of these bites instead of committing to an entire bar, we’re also digging the clean ingredient label that’s common-allergen-free. The protein in this snack comes from sunflower protein, which explains the slow digesting (read: filling) protein and healthy fats.
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The New Primal Spicy Beef Jerky
1 oz (½ package), 90 calories, 2.5 g fat (1 g saturated fat), 250 mg sodium, 5 g carbs (0 g fiber, 3 g sugar), 12 g protein
Made with omega-3-rich grass-fed beef, and flavored with pineapple juice, coconut aminos, honey, lemon juice, jalapeno peppers, cayenne, and other delicious herbs and spices, this jerky is one of the cleanest options you’ll find at the market. Pair it with a piece of fiber-rich fruit like an apple or a pear to add some filling fiber to your snack-time lineup.
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Biena Chickpea Snacks, Sea Salt
1.2 oz: 150 calories, 5 g fat (0 g saturated fat), 200 mg sodium, 21 g carbs (8 g fiber, 0 g sugar), 7 g protein
These dried chickpeas are downright addictive. Luckily for you, they’re low in calories and sugar and loaded with fiber and protein. Snag a bag in every flavor. From Honey Roasted to Rockin’ Ranch, they’re all delicious—and are a welcomed break from raw nuts.
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I Heart Keenwah Quinoa Clusters, Chocolate Sea Salt
1 oz: 130 calories, 6 g fat (1.5 g saturated fat), 105 mg sodium, 17 g carbs (2 g fiber, 6 g sugar), 3 g protein
Quinoa isn’t just for your dinner plate anymore. Breakfast quinoa bowls and snacks made with the super grain have been trending for awhile now. We love that this bite-sized snack is wholesome and free of scary additives, yet taste like sweet, sinful treats.
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87 Healthy Low-Calorie Snacks That Fill You Up
35. Cucumber salad
1 large cucumber, sliced, tossed with 2 tablespoons chopped red onion and 2 tablespoons apple cider vinegar
37. Cheese and crackers
5 Kashi Original 7 Grain crackers with 1 part-skim mozzarella cheese stick
38. Spicy egg
1 hard-boiled egg drizzled with 1 teaspoon sriracha
39. Cheesy breaded tomatoes
2 roasted plum tomatoes, sliced, topped with 2 tablespoons breadcrumbs, and sprinkled with Parmesan cheese
40. Curried sweet potato
1 small sweet potato microwaved for 6 minutes and mashed with 1 teaspoon curry and salt and pepper to taste
41. “Cheesy” popcorn
2 cups air-popped popcorn with 1 tablespoon nutritional yeast
42. Guacamole-stuffed egg whites
1 halved hard-boiled egg, yolk removed, stuffed with 2 tablespoons guacamole
43. Grilled spinach and feta polenta
2 slices precooked polenta (look for the tubes in the grocery store) topped with 1 teaspoon feta cheese and 1 handful spinach
44. Soy edamame
1/3 cup boiled shelled edamame with 1 teaspoon soy sauce
45. Greek tomatoes
2 medium tomatoes, chopped and mixed with 2 tablespoons feta and 1 squeeze lemon juice
46. Shrimp cocktail
8 large shrimp with 2 tablespoons classic cocktail sauce
47. Smoked beef jerky
48. Cheddar and tomato soup
1/2 cup tomato soup with a sprinkle of shredded cheddar cheese
49. Sweet potato fries
1 light bulb-size sweet potato, sliced, tossed with 1 teaspoon olive oil, and baked at 400°F (about 200°C) for 10 minutes
50. Cucumber sandwich
1/2 English muffin with 2 tablespoons cottage cheese and 3 slices cucumber
51. Turkey roll-ups
2 slices smoked turkey, rolled up and dipped in 2 teaspoons honey mustard
52. Antipasto plate
3 pepperoncini, 1 (1/2-inch) cube cheddar cheese, 2 slices pepperoni, and 2 extra-large olives
53. Choco-soy nuts
3 tablespoons soy nuts with 1 teaspoon cocoa nibs
54. Mixed olives
8 large olives
55. Balsamic peppers
3 cups raw peppers, sliced, dipped in 2 tablespoons balsamic reduction
56. Cheesy roasted asparagus
6 spears, spritzed with olive oil spray, sprinkled with 2 tablespoons grated Parmesan cheese, and baked at 400°F (about 200°C) for 10 minutes
57. Carrots and hummus
12 medium baby carrots with 2 tablespoons hummus
58. Spinach and feta scramble
1 scrambled egg mixed with 1/2 cup raw spinach and 1 tablespoon feta cheese
59. Crunchy kale salad
2 cups chopped kale leaves tossed with 1 tablespoon balsamic vinegar and 1 teaspoon honey
60. Chickpea salad
1/3 cup chickpeas tossed with 1/4 cup diced tomatoes, 1 tablespoon sliced scallions, and 1 squeeze lemon juice
61. Grilled garlic corn on the cob
1 small cob of corn, brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon olive oil and grilled until tender
62. Bacon brussels salad
7 thinly sliced brussels sprouts mixed with 1 crumbled piece turkey bacon
63. Rosemary potatoes
1/3 cup thinly sliced cooked potato tossed with 1 teaspoon olive oil and 1 teaspoon chopped fresh rosemary
64. Spicy black beans
1/3 cup black beans with 1 tablespoon salsa and 1 tablespoon plain yogurt
65. Caprese salad
1 ounce (about the size of a hockey puck) fresh mozzarella with 1/3 cup cherry tomatoes and 2 teaspoons balsamic vinegar
66. Mini ham sandwich
2 slices honey-baked ham with 2 teaspoons honey mustard, rolled in 1 lettuce leaf
67. Lox bagel
1/2 whole-wheat mini bagel with 1 ounce (2 thin slices) lox
What life is like on 200 calories a day
Today, at least 30 million Americans suffer from anorexia, bulimia or other forms of eating disorders, according to the National Eating Disorders Association, compared with an estimated 11 million sufferers in 1995. Here, The Post’s Jane Ridley meets former anorexic Alexa Silvaggio, 29, a yoga and meditation instructor from the Upper West Side, who opens up about her path to recovery.
Relishing each spoonful of the oatmeal I’m having for breakfast, I make a mental note that I’m consuming exactly half of the 200 calories I’m allowing myself that day.
The remaining 100 will be derived from a variety of raw and lightly steamed vegetables — chopped cabbage being my favorite because, according to research I did on the internet, like cucumber and celery, it fills your stomach and requires more energy to digest than it provides.
Most people would assume I’d be too weak to exercise on such little food intake. But to the contrary, I have three hours of ballet and one hour of pilates ahead of me. I dance five times a week and do pilates every single day.
This was my everyday reality when I was in my sophomore year of college and in the grips of anorexia for an agonizing 18 months. At my lightest, I hit the scales at just 95 pounds — severely underweight for my 5-foot-7½-inch frame.
Now, thanks to a combination of sheer determination and the discovery of meditation and yoga, I’ve gained 50 pounds and am back to my healthier pre-diet weight of about 145 pounds.
The problem started at age 20 at Syracuse University. I desperately wanted to date another student and mistakenly hoped that he would notice me if I got thinner and, by extension, more beautiful.
Alexa Silvaggio credits yoga with helping her along the path to recovery.John Chapple
It didn’t help that I was majoring in musical theater. There is definitely pressure to look petite onstage, and I told myself I’d land certain parts if I were slimmer. The pressure was mostly internal but, the previous year, one of my dance teachers had playfully tapped me on the ass and said, “We need to watch our weight here.”
I constantly compared my figure to those of other women. If I was the skinniest person in the room (and I usually was), I’d get a thrill. “Ignore the hunger pangs,” I’d tell myself. “It’s paying off.”
In the beginning, I’d typically eat about 500 calories a day, consisting of oatmeal, fruits, vegetables and a piece of grilled chicken for dinner. But at my worst, a year into the “diet” during the summer of 2007, my daily caloric intake was closer to 200.
Needless to say, the weight fell off me. My periods stopped. I became reclusive, only meeting friends for a cup of black coffee occasionally, never a meal. “Are you healthy?” they would ask, disturbed by my skeletal appearance, which I tried to disguise with baggy clothing. Even my dance teacher took me aside and suggested I should eat more.
Then, while flying to visit my family in California in January 2008, I felt delirious with hunger and asked for tomato juice. When I saw the can contained 50 calories, I asked to swap it for a Diet Coke. I remember pausing and having a moment where I thought, “Wow! That was tremendously tragic.” I realized how messed up and abnormal I was. I had just started reading the self-help book “You Can Heal Your Life” by Louise L. Hay, which encourages positive thinking and made me more aware of my actions.
As I took off my coat at home that night, my sister, Rozlyn, gasped and said, “Oh my God.” Later, she saw my back covered in a soft fuzz called lanugo — when you’re so underweight, your body grows hair to keep you warm. “You have to get help,” she told me. “We don’t want to lose you.”
Her face was a mixture of horror and fright. This, the self-help book and the incident with the tomato juice were the jolt I needed. That week I saw a doctor in San Francisco. There was a chance I may have developed osteopenia — decreased bone density — but luckily, the tests came back negative. The doctor recommended a psychotherapist and I was prescribed Prozac.
With the help of therapy, I conceded I was desperately unhappy. I didn’t want to be present and exist within my own body. By starving myself, I felt the physical pain of denial, and this helped block the other negative feelings I had. Obsessing about my calorie intake left no time for me to deal with the real issues upsetting me.
If I was the skinniest person in the room, I’d get a thrill.
– Alexa Silvaggio
Meanwhile, a holistic nutritionist gradually helped me get back on track with healthy eating. To my relief, I didn’t have any long-term physical effects from anorexia, but the psychological aspect was a whole other matter. The thought of eating large amounts of food scared me s - - tless. It took me forever to enjoy breakfast, instead of just drinking black coffee. Once, when I was at a dinner party, I refused to eat the salad because the hostess made a point of adding the dressing and not placing it on the side as I’d wanted.
If someone had said, “Go eat pizza,” that wouldn’t have worked; I was terrified of the calories. Instead, I’d eat vegetables, plus whole grains, lean meat and fish. My new diet was organic and similar to the Paleo method. It took about three years to achieve a healthy weight. I continued my studies and graduated in 2010, a year earlier than my cohorts.
Still, there have been tough moments, and some days I still over- or undereat.
But the lifestyle change that made the biggest difference was yoga and meditation.
Rozlyn took me to my first proper yoga class the day after I confided in her. The calm soothed my mind, and I learned to listen to the nobility of my body. My anxiety levels — which run in the family and are a side effect of my perfectionist nature — took a dive. I began to appreciate the magnificence of my body and even went off Prozac.
In fact, I loved yoga so much, I turned my back on musical theater soon after graduating college. Today I’m a full-time yoga instructor in Los Angeles and New York and a brand ambassador for the Meditation Studio app, which offers original guided meditations to help people who, like me, need to feel in touch with their bodies and minds.
In my job, I hear that a lot of my clients have or have had eating disorders. It’s so common and such a spectrum. We put incredible pressure on ourselves to look a certain way and have a specific body type that we’re not genetically capable of.
I’m very fit but very curvy. I’m single, dating, and hope to find the right guy. Now that my health is restored, I’ve gone from a size 0 to a size 6 to 8, and I wouldn’t have it any other way.
Could this FDA approved weight loss pump cause more eating disorders?
Weight Management: 4 Ways to Cut 150 Calories
Posted: February 15, 2017
Most people understand that to lose weight, you need to burn more calories than you consume.
That said, even cutting small amounts of calories consistently over time can help you lose weight. And the same holds true for eating too many calories – in small amounts – every day.
Consider this: Eating just 150 calories more in a day than you burn can add up to five pounds within 6 months. Continue to do that for a year, and you’ve gained 10 pounds.
If you want to avoid this happening, you have to increase the amount of energy you expend or decrease your caloric intake. Health professionals say doing both is the best option for weight management or to reach and maintain a healthy weight.
Here are four ways to cut 150 calories from your daily diet:
- Drink water instead of a 12-ounce regular soda
- Order a small serving of French fries instead of a medium , or order a salad with dressing on the side instead
- Eat an egg-white omelet (with three eggs), instead of whole eggs
- Use tuna canned in water (6-ounce can), instead of oil
And here are five ways to burn 150 calories in just 30 minutes (if you’re about 150 pounds.
- Shoot some hoops
- Walk two miles
- Do yard work (gardening, raking leaves, etc.)
- Go for a bike ride
- Dance with your family or friends
Source: National Heart, Lung and Blood Institute
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A FORMER anorexic who nearly died after her weight plummeted to just four stone has revealed her amazing recovery.
Hannah Lucas, from Wallasey, Merseyside, developed the eating disorder when she was a teen and dropped from 13-and-a-half stone after surviving on a diet of apple slices and yoghurt.
9 Hannah Lucas saw her weight drop to four stone in the throes of anorexia. Pictured, at the height of her eating disorderCredit: Mercury Press
The 23-year-old claims her skeletal appearance made her look 60 years old and she was so weak that she had to use a wheelchair and was unable to wash herself.
Now the aspiring teacher, who was hospitalised four times, is a healthy size 12 and looks like a completely different person as she marks a year since starting her recovery journey.
Hannah said: “It began when I was about 15 years old. I was quite a large kid and I got bullied about my weight. I was in a relationship for about six years and he made me feel low about myself.
“I wanted to teach bounce (dance fit) as well and my dance teacher said all dance teachers have got to be slim.
9 Hannah has made an incredible recovery and is now a healthy size 12Credit: Mercury Press
“I started going on a diet and it would be diet after diet and before I knew it I had an eating disorder.
“It was a gradual thing. I started to lose weight and people noticed and started complementing me and saying that I looked good.”
Spurred on by the positive comments, Hannah began to become obsessive about her weight loss.
She said: “I weighed 13 and a half stone and at my lowest I got to four stone.
“The thoughts used to come into my head that I could not eat the things I used to eat. My calorie count went down from 1,500 to 200 and I could only eat certain things. If I ate something else I would have a break down.
9 Hannah was hospitalised and her parents were warned she wouldn’t make it through the night after she became too weak to walkCredit: Mercury Press
“I used to eat the little bags of sliced apples and once my boyfriend bought me one with grapes in. I had a grape and starved myself the next day because I ate something I thought I was not allowed.
“The thoughts coming into my head were that I was greedy and fat. There was an overwhelming feeling of guilt and it was horrible – it was constantly on my mind.
“I would be doing dance and walking everywhere until I became too weak and had to give it up.”
Hannah’s family became concerned about her shrinking frame and sought medical help.
She said: “When I was 18 my sister Kate took me to the doctors. I was about eight stone at the time and they sent me away and said there was nothing wrong with me. I lost another stone within three weeks and a different doctor started to take it seriously.
9 Hannah began dieting at the age of just 15. Pictured, at the height of her anorexiaCredit: Mercury Press
“I was going through a hard time. My mum was diagnosed with cancer and had to have her arm amputated and my sister was suffering with post-natal depression. I couldn’t handle it and my way of coping with it was to not eat.
“I was eating about 100 calories a day – usually just yoghurt.”
Hannah was referred to an eating disorder clinic after being told if she did not go in voluntarily she would be sectioned.
She said: “It felt like being in prison and at first I did not feel like it was helping me. My first stay was seven months and my longest stay was 10 months.
“When I was first admitted I knew I had an issue but I was in denial. I knew it wasn’t normal but I did not know I had an eating disorder.”
9 Hannah reduced her calories intake from 1,500 calories to just 100 a day. Pictured, in the throes of her eating disorderCredit: Mercury Press
Hannah was discharged after she started to put weight on but struggled with not having an eating routine and her weight dropped again.
She was eating around 200 calories a day but started to increase that too quickly and suffered from refeeding syndrome which can be fatal.
Hannah said: “My body just started to shut down. My face just sank in and I went yellow. My dad was asking ‘what’s happened to you?’ and I was pretending I was okay but I could not feel my heart rate.
“My pulse dropped to 34 beats per minute and I was taken to hospital and put on a heart monitor.
“I couldn’t bend down because I could not get back up again. I was not able to walk or lift my head off the pillow.
9 Doctors initially refused to acknowledge the problem, but after she dropper a further stone within three weeks she was referred to an eating disorder clinicCredit: Mercury Press
“They were feeding me through a tube but my body was not agreeing with it. I was just losing more weight.
“They had to section me as I told them I’m not eating anything. I didn’t eat for eight days.
“I went down to four stone. I was screaming ‘I want to die’. I thought I was going to die. I could not see the point in living anymore.”
Her condition continued to deteriorate while she was in hospital with doctors fearing she had sepsis.
She said: “I had to have a blood transfusion. The doctors actually phoned my mum a couple of days before Christmas and said ‘I don’t think she’s going to make it through the night’.”
9 Hannah says dealing with her mum’s cancer diagnosis and her sister’s post-natal depression led her to unhealthy eating habits as a coping methodCredit: Mercury Press
Miraculously Hannah pulled through and spent the next five months being fed through a tube and using a wheelchair because she was unable to walk.
She said: “I could not wash myself or do anything. My mum had to lift me up and carry me to the shower. It was horrible.
“I did not realise how bad I looked. My mum had bought me a Christmas present of a make-up set with a mirror. Looking in the mirror I was like ‘that person is not me’. I was properly shocked by it.
“I had to learn to walk again. I was using a zimmer frame. I was too weak to walk on my own and was like that for a good few months. The physio said it would take a long time for me to learn to walk again but I was very determined.”
Hannah was admitted to an eating disorder clinic two more times after she hit rock bottom with her clinician eventually discharging her so she could continue her recovery in the community.
9 Hannah says her adorable Bichon Frise Ted helped her recover from anorexiaCredit: Mercury Press
She said: “It had wrecked my friendships and relationships. I thought ‘I can’t do it anymore’.
“Gradually I started eating again. I struggled but it was better than the thought of going back into hospital.
“I had seen people in the clinic who were 50 years old and I was determined not to be that person.”
A consequence of her illness is that Hannah now suffers osteoporosis and has had two falls resulting in a broken coccyx and shoulder.
She said: “My recovery has been gradual and it’s been really tough. It’s mentally draining. There are so many times when I think I want to relapse but I can’t.
9 Hannah, pictured now, is hoping to go into schools to talk to teens about anorexiaCredit: Mercury Press
“I lost who I was when I was ill. There was nothing there. Someone could have given me the world and I would not have been bothered.
“I did not think I would get my personality back but I feel like I have now.
“There are good days and bad days. I’m still not happy with how I look but I suppose everyone is always unhappy about something. I think I will always find a fault.
“My family is helping me get through it. They are so proud. They did not think I would get to this point.”
One thing that has made a huge difference to Hannah’s life is her beloved Bichon Frise Ted.
Hannah said: “I think he is the one who has really helped me. I was still in hospital when my sister picked him up at eight week’s old.
I was eating about 100 calories a day – usually just yoghurt
“I fell in love with him instantly. He’s so cute. I know it sounds mad but I think that’s what made me recover. He makes me feel happy when I’m sad. When I’m down he will cuddle me. He’s helped me a lot.
“I am hopeful about the future now and I want to raise awareness about the condition. I do not think people realise how serious it can be. My doctor told me he thought I was the worst case he had come across.
“I think it was a way of dealing with other things going on in my life. Now when I have a bad day I know I still have to eat. I’m eating three healthy meals a day and I’m looking forward to going back to the gym.
“I don’t know how much I weigh but I’m now a healthy size 12 to 14. I don’t weigh myself as I know if I did I would go backwards. I’ve made an agreement not to do it.
“People say I look like a different person. I looked like an old woman. I would say I looked at least 60 years old. I find it hard to look at pictures of myself because I know it looks like a completely different person but I also feel like a different person now.”
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Hannah is hoping to go into schools to talk to teens about anorexia and has ambitions of becoming a teacher or working in mental health.
She said: “I had a nurse who did not understand the condition and would say things like ‘there are people starving in Africa’. Having been through it I think I could help because I have an understanding.
“It is a mental illness. People think you lose weight to be skinny but it’s not about that. It gets in your head.
“In hospital you feel like you have to have your meals at certain times and I would panic if I didn’t. Now I eat when I want to eat and I am able to go out for meals. This time last year I would not have done that because I would be worried people would think I was greedy. Now it doesn’t bother me which is really good.”
“I would say to other people going through it not to be ashamed. It’s when you open up about it that you start to get better.”
Meanwhile, an anorexic who weighed six stone four switched to high carb diet after ‘learning to love herself’ – and is now a muscular 10 stone.
And, an anorexic teen given two weeks to live reveals she only ate 120 calories a day following her mum’s tragic death.
If you, or someone you know is struggling with an eating disorder visit beat for free help and advice.
Anorexic woman blasts NHS after docs tell her she’s ‘too fat’ for treatment
45 Super Easy & Healthy Low-Calorie Snacks
Counting calories isn’t just challenging; it’s also shocking sometimes.
Who knew you’d been eating three times the recommended serving size of almonds?
Well, we’ve got your back! Here are some tasty and healthy low-calories snacks you know you can enjoy when you’re looking to “spend” any amount of calories from 50 to 300.
Around 50 Calories
Radishes + Mustard
- 1 cup sliced radishes: 18 calories
- 2 tablespoons mustard: 21 calories
Total calories in this snack: 39 calories
A root vegetable (often eaten as a mere afterthought in salads), the radish makes a strategic snack when you’re counting calories. It’s satisfyingly crunchy with a peppery flavor that tastes much bigger than its caloric load. Dip radish slices in your favorite mustard, which usually only has a few calories per tablespoon, to enjoy a boldly flavored snack for under 50 calories.
Celery + Hot Sauce
- 1 large celery stalk: 10 calories
- 1 ounce of hot sauce (we used sriracha as a baseline): 28 calories
Total calories in this snack: 38 calories
One major secret to successfully cutting calories is to figure out how to enjoy the flavors you love on healthier “vessels.” So if you absolutely love eating chicken wings, then try your favorite hot sauce on crispy celery sticks instead of fatty chicken wings. An entire large stalk of celery has only 10 calories, so you have plenty left to “spend” on hot sauce.
Note: Most hot sauces are extremely low in calories. If you’re springing for wing sauce, be sure to check the label for calorie content.
Green Bell Pepper + Curried Greek Yogurt
- 1 green bell pepper: 24 calories
- 1 ounce plain greek yogurt: 25 calories
- 1/8 teaspoon (a pinch) curry powder: 1 calorie
Total calories in this snack: 50 calories
Sweet crunchy green bell peppers make amazing dippers when you’re counting calories. They have far fewer calories than even the healthiest chip out there, and they give your body potassium and vitamin C. To create a low-calorie snack with big flavor, slice up a pepper and eat it with one ounce of plain greek yogurt seasoned with a pinch of curry powder.
Cauliflower + Lime juice + Cumin
- 1 cup cauliflower: 27 calories
- Juice of 1 lime: 7 calories
- 1 teaspoon cumin: 8 calories
Total calories in this snack: 42 calories
Starchy, fiber-filled cauliflower fills you up on minimal calories. Turn raw cauliflower into a taqueria-ready snack with a squeeze of fresh lime juice and a dusting of zesty cumin.
Strawberries + Balsamic Vinegar
- 1/2 cup sliced strawberries: 27 calories
- 1 tablespoon balsamic vinegar: 14 calories
Total calories in this snack: 41 calories
Another fantastic rule for cutting calories is to go big on flavor. A low-calorie combination beloved by gourmands around the world, the marriage of strawberries and balsamic vinegar has enough flavor to keep your taste buds sated for hours.
Overnight Dill Pickles
- 1/2 cucumber: 23.5 calories
- 1/2 cup white vinegar: 21 calories
- 1 teaspoon salt: 0 calories
Total calories in this snack: 44.5 calories
Vinegar is the perfect way to get big flavor without spending tons of calories, and it transforms a simple cucumber into a flavorful snack. To make healthy overnight pickles, just boil 1/2 cup of vinegar with 1/2 cup of water, add a teaspoon of salt, and pour the mixture into a jar with one cucumber sliced into spears or circles. Cover the mixture and let it sit overnight. Enjoy half of the fresh pickles the next day when you need a light snack.
Cucumber + Hummus
- 1/2 cucumber: 23.5 calories
- 1 tablespoon hummus: 25 calories
Total calories in this snack: 48.5 calories
Cut into thin, crisp slices, cucumbers are basically nature’s chips. Their mild fresh flavor tastes good with any kind of dip or condiment you can think of. Furthermore, cucumbers and hummus make a classic combination, providing vitamin K, potassium, and vitamin C.
2 Egg Whites
Total calories in this snack: 34 calories
Bodybuilders love munching on egg whites to get their protein without consuming many calories. The trick to successfully snacking on egg whites is to avoid integrating a ton of calories during cooking. That means no butter or oil. Froth up the egg whites in a bowl with a fork, give your go-to pan a spray of light cooking oil, and bake the egg whites up into a non-fuss omelette with a pinch of salt and a pinch of pepper.
Broccoli + Grated Parmigiano-Reggiano Cheese
- 1/2 cup broccoli: 15 calories
- 1 tablespoon Parmigiano-Reggiano: 22 calories
Total calories in this snack: 37 calories
Parmigiano-Reggiano is a tasty, concentrated cheese: It has big flavor, and a little bit goes a long way, so it’s perfect for indulging your dairy cravings when you’re watching calories. You can eat your broccoli and cheese raw, or zap it for about 20 seconds to release and combine the flavors.
- 1 large wedge cantaloupe: 34 calories
- 1/2 teaspoon sea salt: 0 calories
Total calories in this snack: 34 calories
Be sure to use high-quality sea salt to get the best flavor experience from this out-of-the ordinary light snack. The salt brings out the fruity acid in the cantaloupe. Give it a try; it might just become your go-to snack.
- 1/2 cup pineapple: 41 calories
- Juice of 1 lime: 7 calories
- 1/4 cup cilantro: 1 calorie
Total calories in this snack: 49 calories
This snack is kind of a like a fruit salad and kind of like a salsa. The bold, refreshing flavor combination is just what you need when the urge to snack strikes.
Arctic Zero Vanilla Maple Ice Cream
Total calories in this snack: 35 calories (1/2 cup)
Ice cream? On a low-calories snack list? It’s true. Cutting calories can cause overwhelming cravings for favorite comfort foods.
With just 35 calories in a serving, this remarkable ice cream ensures you can give into your cravings (occasionally) and suffer minimal negative side effects.
Ocean’s Halo Korean BBQ Seaweed Snack
Total calories in this snack: 20 calories (1 pack)
Seaweed is packed with sea minerals you can’t find in many other foods, and it’s super low in calories.
Ocean’s Halo roasts it up and tops it with some savory Korean BBQ flavor to create one of the lightest and most satisfying snacks you’ll ever have.
New Pop Skinless Popcorn
Total calories in this snack: 32 calories (1 cup)
New Pop creates their one-of-a-kind skinless popcorn by removing the corn kernel’s skin before they start their unique popping process that uses pressure instead of heat and oil or butter. The result is light, fluffy and vegan, with zero grams of fat and lots of fiber.
And because they remove the kernel skins, there’s nothing jagged to get stuck in your teeth.
Around 100 Calories
Total calories in this snack: 100 calories in 3 cups popped (about 1 1/2 tablespoons of kernels)
Air-popped popcorn make a fantastic snack because it doesn’t make you feel deprived. You can eat 3 whole cups of the crunchy kernels and use only 100 of your day’s calories. Popcorn also has lots of fiber to keep you full, and it even has some muscle-regulating magnesium. Best of all, mildly flavored popcorn tastes amazing with any flavor. Sprinkle it with salt and pepper, dried thyme, chili powder, Old Bay, and anything else you want. Just check the nutrition label on your seasoning before you go bananas.
Sriracha + Heart of Palm
- 1 ounce sriracha: 28 calories
- 1/2 cup heart of palm: 35 calories
Total calories in this snack: 63 calories
Heart of palm has a fresh and crunchy, yet rich, texture that makes it more satisfying than most vegetables. The dense veggie is full of vitamin B6 and potassium, and it even has a little protein. Served in a bowl drizzled with flavorful sriracha, heart of palm is not just a low-calorie snack; it’s a culinary experience.
Pear + Laughing Cow Cheese
- 1/2 small pear (sliced): 42.5 calories
- 1 wedge Laughing Cow Cheese – Creamy Light Swiss: 35 calories
Total calories in this snack: 77.5 calories
You might want to turn on some classical music before enjoying this healthy snack. Slice up half a pear and spread on Creamy Light Swiss Laughing Cow Cheese. Eat the slices slowly for a good-for-you snack and flavor experience in one.
Bare Granny Smith Apple Chips
Total calories in this snack: 110 calories
When you want a snack that’s healthy but feels a little bit more indulgent than a plain apple, reach for Bare Granny Smith Apple Chips. The only ingredients in these chips are apples that have been oven-baked to achieve that perfectly crunchy, chipiness without any oil.
Fig + Cottage Cheese
- 1 fresh fig (sliced): 47 calories
- 1/4 cup cottage cheese: 52 calories
Total calories in this snack: 99 calories
This Mediterranean-esque snack is packed with filling protein and rich flavors. Sprinkle on some sea salt to add even more depth to the flavors in your snack.
Cinnamon Apples + Plain Yogurt
- 1 small apple (sliced): 78 calories
- 1 cup plain yogurt: 50 calories
- 1 teaspoon cinnamon: 6 calories
Total calories in this snack: 134 calories
Slice up your apple, sprinkle it with cinnamon, and dip the spiced slices in some plain yogurt. This simple snack is an easy adult spin on the sugar-laden caramel apple. The yogurt provides protein, the apple has fiber, and the cinnamon offers antioxidant goodness and flavor.
Total calories in this snack: 75 calories
There are few healthy snacks more simple and perfect than the noble hard-boiled egg. Make sure you boil the eggs correctly to bring out the natural flavors. Drizzle one boiled egg with mustard, sprinkle it with salt, or top it with fresh herbs for a quick snack that feels anything but restrictive.
Jicama Sticks + Guacamole
- 1/2 small jicama (peeled and sliced): 70 calories
- 1/4 cup guacamole: 64 calories
Total calories in this snack: 134 calories
Starchy jicama sticks are just as satisfying (not to mention more interesting) than the average tortilla chip, and since they’re light on calories, they make the perfect vessel for snacking on calorie- and nutrient-dense guacamole. One half of a small jicama has a whopping 9 grams of dietary fiber.
Cucumber + Goat Cheese
- 1/2 cucumber: 23.5 calories
- 1 ounce goat cheese: 103 calories
Total calories in this snack: 126.5 calories
Cucumbers don’t just make great chip substitutes when dipped in hummus; they also make crazy-good cracker substitutes when topped with flavorful cheese. Spread (or slice) an ounce of your favorite goat cheese onto sliced cucumber to keep your stomach full until it’s time for your next meal.
Total calories in this snack: 114 calories (1 ounce)
Cheddar cheese makes it onto our list of healthy low-calories snacks because a little bit goes a long way, and nothing crushes cravings like the salty, fatty, goodness of cheese. While cheese is high in saturated fat, eating just a serving size occasionally can help keep your cravings in check, so you can avoid falling off the wagon and devouring an entire block at once.
Around 200 Calories
Blueberries + Crumbled Feta
- 1 cup blueberries: 85 calories
- 1/4 cup feta cheese (crumbled): 100 calories
Total calories in this snack: 185 calories
Yogurt with blueberries is great and all, but why not give your healthy snack a savory twist? Sweet juicy blueberries pair perfectly with briny rich feta to create a snack that tastes much richer than it is. Plus, this quick snack also provides vitamin C, fiber, and protein.
Tortilla Chips + Pico de Gallo
- 1 cup pico de gallo: 72 calories
- 10 baked tortilla chips: 74 calories
Total calories in this snack: 146 calories
One cup of pico de gallo might seem like a lot for 10 tortilla chips, but that’s precisely the point. Keep your calorie consumption in check by using chips as mere transportation mechanisms for the awesome fresh flavor of pico de gallo, which is kind of like a super-chunky salsa.
Red Bell Pepper + Tahini
- 1 red bell pepper: 37 calories
- 2 tablespoons tahini: 178
Total calories in this snack: 215 calories
Packed with beneficial phytochemicals, red bell peppers are sweet and flavorful enough to eat on their own. Pair them with some mineral-rich tahini to make a light snack with subtle Mediterranean flavors.
Total calories in this snack: 162 calories (1/4 cup)
We know you’ve heard it before, but we have to say it again: Almonds are one of the quickest, easiest, and healthiest things to snack on. No healthy low-calorie snack list would be complete without the versatile almond, a nut with lots of iron, magnesium, calcium, and protein.
Strawberry, Basil & Goat Cheese Toasts
- 1 slice whole-wheat bread (toasted): 69 calories
- 1/4 cup sliced strawberries: 14 calories
- 1 ounce goat cheese: 103 calories
- Fresh basil: 1 calorie
Total calories in this snack: 187 calories
Toast is boring. Toast with strawberries, basil, and goat cheese is exciting and good for you. Toast makes the perfect healthy snack when you don’t want the calorie load of the entire sandwich, but you still want a lot of flavor.
Dates + Ricotta Cheese
- 5 dates (sliced in half lengthwise): 100 calories
- 1/4 cup ricotta cheese: 108 calories
Total calories in this snack: 208 calories
Slice up some dates and top them with just a pinch of ricotta cheese to make a healthy snack you could also serve as a fancy appetizer. Dates are filled with zinc and fiber, and they are the perfect way to make eating a little ricotta cheese feel like you’re eating a lot.
Honey + Cinnamon + Tangerines
- 1 cup tangerine segments: 104 calories
- 1 tablespoon honey: 64 calories
- 1 teaspoon cinnamon: 6 calories
Total calories in this snack: 174 calories
This easy, low-calorie take on Moroccan spiced oranges tastes more like an indulgent dessert than a healthy, low-calorie snack. And thanks to the vitamin C and enzymes in this “dessert,” you’ll feel more refreshed than sluggish after eating it.
Rainbow Carrots + Tzatziki
- 1 cup carrot sticks: 50 calories
- 1/4 cup tzatziki: 140 calories
Total calories in this snack: 190 calories
Carrots with ranch dressing make a great snack…if you’re 12. Boost the tastiness and good-for-you levels of your old after-school snack with nutrient-rich rainbow carrots and better-for-you tzatziki.
Noosa Pumpkin Yoghurt
Total calories in this snack: 145 calories (4 ounce)
Noosa takes special care to make their yoghurt from the finest quality local milk.The pumpkin flavor has 6 grams of protein and all the cravable flavor of pumpkin-pie filling.
Hummus + Sweet Potato Chips
- 2 tablespoons hummus: 50 calories
- 1 ounce of sweet potato chips: 160 calories
Total calories in this snack: 210 calories
With beta-carotene in your chips and protein in your dip, you have a healthy snack that tastes good, feels good to eat, and keeps you full until your next meal.
Peach + Mascarpone Cheese
- 1 medium peach (cut in half): 60 calories
- 1 tablespoon mascarpone cheese: 120 calories
Total calories in this snack: 180 calories
To make this glamorous and light snack, just slice a peach in half, pop out the pit, and put a tablespoon of mascarpone cheese in each half. If you want a little more flavor, try sprinkling the pitted and sliced peach with cinnamon. Microwave it for about 25 seconds to bring out the juices.
Around 300 Calories
Tortilla Chips + Homemade Bean Dip
- 10 baked tortilla chips: 74 calories
- Homemade bean dip: 208 calories
Total calories in this snack: 282 calories
Skip the jarred bean dip and make your own version that’s filled with fiber, protein, and iron. Just toss some salt and a squirt of hot sauce on 1/2 cup of canned black beans, microwave the beans for about a minute, and then mush everything up using a potato masher. That’s all it takes to make some pure and simple bean dip with no funny business.
Almond Butter + Yogurt + Banana
1 tablespoon almond butter: 98 calories
1/2 cup greek-style goat milk yogurt: 89 calories
1/2 banana (sliced): 53 calories
Total calories in this snack: 240 calories
Here’s a healthy low-sugar take on a parfait. Almond butter and goat-milk yogurt give you plenty of protein, and the sweet banana makes your body think it’s getting a decadent sweet treat. Microwave the almond butter for a few seconds to make it easy to drizzle.
- 1 slice whole-wheat bread (toasted): 69 calories
- 1/2 avocado: 161 calories
- 6 cherry tomatoes (sliced): 18 calories
Total calories in this snack: 248 calories
There’s a reason avocado toast is so popular: It’s delicious and incredibly good for you. The good fat in the avocado is perfect for conquering hunger, and the fiber in whole-wheat bread fills up your stomach. You’ll never want to put plain butter on your toast again.
GrandyOats Organic Classic Granola
Total calories in this snack: 270 calories (1/2 cup)
Granola has been a favorite among health foodists for decades. Its pure goodness leads to pure energy. This blend has oats, sesame seeds, pumpkin seeds, coconut, and more.
Apples + Peanut Butter
- 1 small apple (sliced): 78 calories
- 2 tablespoons of peanut butter: 188 calories
Total calories in this snack: 266 calories
Fiber-filled apples and protein-packed peanut butter are a healthy and tasty combination—definitely not just for kids. Trust us! Try this snack again, and you’ll wonder why you ever stopped eating it.
Turkey, Pesto, and Zucchini Roll-Up
- 3 slices turkey breast: 66 calories
- 1 medium zucchini: 33 calories
- 2 tablespoons pesto: 160 calories
Total calories in this snack: 259 calories
Slice up the zucchini (use a mandolin if you have one) and spread on some pesto. Then cut up the turkey so it fits on top of the zucchini slices, roll everything up, and stick in a toothpick. Lighter than a sandwich, these rolls are the perfect way to get your turkey fix.
Whole-Wheat Pita + Spinach + Chickpeas
- 1 whole-wheat pita: 125 calories
- 1/2 cup spinach: 7 calories
- 1/4 cup chickpeas: 183 calories
Total calories in this snack: 315 calories
Toss together this pita snack in minutes to get your fill of protein, iron, and whole grains. We love this snack because you can even take it with you on the go.
Salmon-Avocado Rice Cake
- 2 slices smoked salmon: 46 calories
- 1 brown rice cake: 60 calories
- 1/2 avocado (sliced): 161 calories
Total calories in this snack: 267 calories
This snack-worthy take on a salmon and avocado roll is super easy to make and delightful to eat. The good fats in both the salmon and the avocado will send your between-meal hunger packing.
Baked Sweet Potato + Walnuts + Dried Cranberries
- 1 baked sweet potato: 103 calories
- 1/4 cup walnuts: 131 calories
- 2 tablespoons sweetened dried cranberries: 48 calories
Total calories in this snack: 282 calories
This healthy snack captures all the flavors of the meal to end all meals: Thanksgiving dinner. But this snack will leave you feeling just full enough, instead of stuffed.
Farina + Blueberries + Pistachios + Lemon Juice
- 1/4 cup farina: 163 calories
- 1/4 cup blueberries: 21 calories
- 2 tablespoons of pistachios (shelled and chopped): 86 calories
- Juice of one lemon: 12 calories
Total calories in this snack: 282 calories
Farina is wheat meal that’s often turned into comforting hot cereals, like cream of wheat. Boiled in water, farina makes an excellent base for some tasty and healthy toppings, such as blueberries, pistachios, and lemon juice.
What’s your favorite low-calorie snack? Let us know in the comment section below!
(PS – Be sure to join our Dollar Snack Club and get 6 delicious & healthy snacks for only $1!)
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20 ‘zero-calorie’ foods to snack on guilt-free
It sounds almost too good to be true: tasty snacks that contain no calories.
But health experts have identified a variety of super-healthy treats that supposedly take more energy to digest than they provide in calories.
For those embarking on a New Year diet, the theory is that you can lose weight by eating lots of these zero calorie foods.
Celery is often cited as an example because it’s mainly water and fiber; however strawberries, apples, and apricots have also been heralded as guilt-free options.
Watercress, cucumber, beetroot, onions and lemons have also been unveiled as go-to foods for those looking to shed a few pounds.
However, not all nutritionists agree that negative-calorie foods exist.
Lisa Moskovitz, a food expert, told Greatist: “A basic rule of nutrition is ‘if it sounds too good to be true, it is’.”
“The rumor about negative calorie foods is based off the idea that the body burns more calories to digest a food than it actually contains.”
Apricots are another food that supposedly contains no calories.
“So, to eat 20 calories worth of veggies the body uses over 30 calories for digestion which means there’s a deficit of 10 calories, right? Unfortunately, no.”
“The truth is that while some foods, such as celery stalks which are very low in energy (14 calories per serving), may produce a negative calorie balance, the amount is negligible.”
“And there’s also the fact that eating celery all day won’t be doing the body any favors.”
“At the end of the day, you’ll likely be left ravenous, desperately seeking the most calorie-filled food around. Did someone say ice cream?”
But Dr. Donald Hensrud, from the Mayo Clinic, believes these so-called negative-calorie foods can aid weight loss.
He said: “Foods that contain few calories, such as celery and other non-starchy vegetables, provide a small number of calories but still require energy to digest.”
“That means it is theoretically possible to have a negative-calorie food, but there are no reputable scientific studies to prove that certain foods have this effect.”
Apples might effectively contain zero calories.
“However, even if non-starchy vegetables are not negative-calorie, they are still low-calorie, and a smart choice to include in a predominantly plant-based diet.”
He added: “The bottom line: Following extreme diets that promote eating only a few foods can cause you to miss out on important nutrients.
“The key to successful weight loss is adopting a healthy lifestyle that includes a balanced diet and regular exercise.”
The 20 foods that contain zero calories
- Green beans