Ask Jackie: How Many Calories Should My Snack Have?

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Q: When hunger hits, how do I pick a healthy snack that won't totally derail my diet?

A: While it's tough to put a strict number of calories on snacks, I generally advise on capping your portions at around 200 calories. However, this can range anywhere from 150 to 250 calories, depending on your age, sex, height and weight, and activity level. But calorie count isn't the only thing to look out for: A satisfying snack should include a combination of both fiber (look for a minimum of three grams per serving) and protein (aim for five grams).

I'm also a big cheerleader of fruits and veggies, so when it comes to snack time I always start there. You can just add protein from sources like dairy, legumes, or eggs. Even a small portion of your usual meal (e.g. half of a turkey sandwich) can help you beat cravings later on.

One of my cardinal rules for snacking is to pick something simple — the fewer the ingredients, the better. Some of my favorites go-to options include:

• One small pear with one tablespoon of almond butter

• One part-skim string cheese with 1/2 cup of grapes

• Half cup of 0% Greek yogurt with 1/2 cup of frozen cherries

• Two tablespoons of hummus with two cups of mixed veggies

• One cup of edamame/soy beans

If you don't have time to prep ahead, don't fall for the common pitfalls of the vending machine. Read labels carefully and check the serving size on anything you buy — sometimes those pre-packaged snacks have two or more servings per package. Then, check for calories, protein, and fiber content. You can be more forgiving of a snack if it's higher in either protein or fiber (like something that's eight grams of protein but only two grams of fiber, and vice versa).

Next, pick a snack with sugar in the single digits as often as possible, and aim for less than 170 milligrams of sodium per serving. Finally, be wary of claims like "no sugar added," "low-fat," or "lite," which can sometimes be misleading, since they may still have sneaky sources of sugar or sodium.

TELL US: What's your go-to healthy snack?


NEXT: The Worst Snacks for an Afternoon Slump »

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