Surveys show that 90% of adults snack every day, often several times per day in fact. When you are snacking smart, it is actually a very good habit to have. It keeps your body’s fire burning while also keeping your blood sugar levels even. The problem is that most Americans snack on processed carbohydrates like chips and candy that are very low in fiber and nutrients.

A better way to snack is to choose those with a combination of food groups or a combination of macronutrients (such as carbohydrates, protein, and fat). An ideal snack would pack both protein and fiber, which will fill you up and boost your energy. As for the portion, a smart snack should fall between 100 and 200 calories for most people. This is just enough to satisfy the between meal hunger pangs without going over your daily caloric needs.

While we have also included an entire section of snack recipes in The Perfect Portion cookbook, here are a few quick and easy Grab and Go Snack options. Not surprisingly, they all contain 100 calories (or even a bit less)!

  • 1 medium apple
  • 5 dried apricots
  • 1 medium banana
  • 13 dry-roasted almonds
  • 2 cups Stovetop Popcorn
  • 40 baked Goldfish crackers
  • 25 grape tomatoes
  • 31 pistachios