ROASTED SALTED SOY NUTS

LOW SODIUM! HIGH FIBER! AND HIGH PROTEIN!  ALL IN A CONVENIENT SNACK!

I WAS SO EXCITED TO FIND THIS SNACK IN MY LOCAL WALMART!  THEY ARE HIGH IN FAT (8GM/SERVING) BUT ONLY ONE GRAM IS SATURATED – SO KIND OF LIKE PEANUTS.  1/4 CUP PACKS A PUNCH OF 5 GMS OF FIBER  AND 11 GMS OF PROTEIN WITH ONLY 50 MGS OF SODIUM!

I DON’T KNOW WHY IT HAS BEEN SO DIFFICULT TO FIND THESE SNACKS OUTSIDE OF HEALTH FOOD STORES FOR SO LONG.

Advertisements

WHAT IS WASABI?

wa·sa·bi
wəˈsäbē/
noun
noun: wasabi
A Japanese plant with a thick green root that tastes like strong horseradish and is used in cooking, especially in powder or paste form as an accompaniment to raw fish

I FOUND THESE AMAZING WASABI PEAS (MUST HAVE THE PASTE ON THEM) AS A HEALTHY SNACK IN MY WALMART STORE!
THEY ARE SUPER SPICY AND CLEAR THE SINUSES IN THIS COLD, COLD WEATHER!  CRUNCHY AND SATISFYING WITH ONLY 2 GMS OF FAT IN 1/3 CUP OR 100 CALORIES!!  4 GMS OF PROTEIN TOO!
I RATE THEM A 5 OF 5 STARS FOR A COOL, HEALTHY  SNACK!

100 CALORIE SNACKS

Snack Ideas With 100 Calories
(all items listed are approximately 100 calories, ±20 calories)

Notice the portion sizes – yes you can have tortilla chips or cookies if you can limit yourself to a small portion.  Like I always say, EVERYTHING IN MODERATION!

  • Almonds (3 tablespoons [Tbsp])
  • Apple, raw (1 medium)

people

  • Applesauce (½ cup [C])
  • Apricots, canned (6 halves)
  • Apricots, dried (10 halves)
  • Apricots, raw (6 medium)
  • Baked potato chips (1 ounce [oz])
  • Baked tortilla chips (½ oz) and hummus (2 Tbsp)
  • Baked tortilla chips (¾ oz) and salsa (¼ C)
  • Baked tortilla chips (1 oz)
  • Banana, raw (1 medium)
  • Bell pepper (1 each) and fat-free ranch dressing (3 Tbsp)
  • Bell pepper (1 each) and hummus (3 Tbsp)
  • Blueberries, raw (1 C)
  • Broccoli and cauliflower, raw (1 C) and fat-free ranch dressing (3 Tbsp)
  • Cantaloupe, raw pieces (2 C)
  • Carrots, baby (6 each) and hummus (3 Tbsp)
  • Carrots, baby (6 each) and lite cream cheese (2 Tbsp)
  • Carrots, baby (6 each) and peanut butter (2 teaspoons [tsp])
  • Carrots, baby (12 each) and fat-free ranch dressing (2 Tbsp)
  • Cashews (2 Tbsp)
  • Celery (1 stalk) and peanut butter (1 Tbsp)
  • Celery (1 stalk), lite cream cheese (2 Tbsp), and raisins (1 Tbsp)
  • Cheese (1 oz)
  • Cherries, canned in juice (¾ C)
  • Cherries, raw (20 each)
  • Chicken noodle soup (1 C)
  • Chocolate, dark (¾ oz)
  • Corn tortilla (1 each), lite shredded cheese (½ oz) and salsa (2 Tbsp)
  • Cottage cheese, low fat (½ C)
  • Crab, imitation (2 oz) and cocktail sauce (2 Tbsp)
  • Cranberries, dried (¼ C)
  • Dates, dried (5 each)
  • Edamame, boiled (⅓ C)
  • Egg, hard boiled (1 large)
  • Flatbread crackers (1 oz)
  • Frozen waffle, toasted (1 each) and apple butter (1 Tbsp)

100 calorie snacks 1

  • Frozen yogurt, lite (½ C)
  • Fruit cocktail, canned in juice (1 C)
  • Graham crackers (3 squares)
  • Graham crackers (2 squares) and peanut butter (1 tsp)
  • Graham crackers (2 squares), lite cream cheese (2 tsp), and strawberry jam (2 tsp)
  • Granola bar, crunchy (1 each)
  • Grapefruit, canned in juice (1 C)
  • Grapefruit, raw (1 medium)
  • Grapes, seedless (2 C)

Grapes on grapevine, close-up.

  • Guava, raw (2 medium)
  • Ham, lean deli slices (2 oz)
  • Hot chocolate milk, low fat (6 fluid ounces [fl oz])
  • Kiwifruit, raw (2 medium)
  • Mandarin oranges, canned in juice (1 C)
  • Mixed berries (1 C) and yogurt, lite (¼ C)

100 calorie snacks 3

  • Nectarine, raw (1½ medium)
  • Orange, raw (1½ medium)
  • Papaya, raw (1 medium)
  • Peach, raw (2 medium)
  • Peach, sliced (1 fresh) and cottage cheese, low fat (¼ C)
  • Peaches, canned in juice (1 C)
  • Peaches or pears, canned in juice (½ C) and cottage cheese, low fat (¼ C)
  • Peanut butter (1 Tbsp)
  • Peanuts (2 Tbsp)
  • Pear, raw (1 medium)

100 calorie snacks 8

  • Pears, canned in juice (1 C)
  • Pecans halves (2 Tbsp)
  • Pineapple, canned in juice (¾ C)
  • Pineapple, raw pieces (1 C)

100 calorie snacks 4

  • Pineapple, raw pieces (½ C) and cottage cheese, low fat (¼ C)
  • Plantain, cooked without fat (½ C)
  • Plum, raw (3 medium)
  • Pomegranate, raw (1 medium)
  • Popcorn, low fat, microwave style (3 C)
  • Popcorn, white cheddar, reduced fat (2 C)
  • Pretzels (1 oz)

100 calorie snacks 7

  • Prunes, dried (5 each)
  • Prunes, stewed (½ C)
  • Pudding, sugar free (½ C)
  • Raisin bread (1 slice) and margarine, lite, trans-fat free (1 tsp)
  • Raisins, dried (¼ C)
  • Raisins (2 Tbsp) and peanuts (1 Tbsp)
  • Raspberries, raw (1½ C)
  • Rice cake (1 each), lite cream cheese (1 Tbsp), and apple butter (1 Tbsp)
  • Sandwich cookies (2 each)
  • Shrimp, boiled (10 large) and cocktail sauce (2 Tbsp)
  • Strawberries, raw (2 C)
  • Sunflower seeds, hulled (2 Tbsp)
  • Sunflower seeds (1 Tbsp) and raisins (2 Tbsp)
  • Three-bean salad, canned (½ C)
  • Turkey breast, deli slices (3 oz)
  • Turkey breast (1 oz) wrapped in corn or flour tortilla (1 oz)
  • Vegetable or tomato juice (1 C) and rice cake (1 each)
  • Vegetable soup (1 C)
  • Veggie “chicken” nuggets (2 each) and ketchup (2 Tbsp)
  • Walnuts (2 Tbsp)
  • Watermelon, raw pieces (2 C)

Slice of Watermelon

  • Wheat crackers (about 1 oz, see label)
  • Wheat crackers (4 each) and soy cheese (1 slice)
  • Yogurt, sugar sweetened, fat free (4 oz/½ C)

Yogurt and berries

  • Yogurt, lite, artificially sweetened, fat free (8 oz/1 C)
  • Yogurt, lite (½ C) and almonds, slivered (2 Tbsp)
  • Yogurt, lite (½ C) and bran cereal (½ C)

Download a copy for use with your clients at: Nutrition 411

Click on Diabetes Center/For Your Patients/Diet & Nutrition

8 HEALTHY AND TASTY CEREALS

Cereal 1

THESE 8 CEREALS WERE SELECTED OUT OF 40 CEREALS SUBMITTED TO FITNESS MAGAZINE’S NUTRITION EXPERTS (ALL RDs)   Each one contains at least 3 grams of fiber, no more than 13 grams of sugar (some of which comes from dried fruit), and less than 230 calories per serving, and the testers ensured that they taste great.

Cereal 2

Fiber One Nutty Clusters & Almonds

One bowl delivers close to half the fiber you need in a day. (180 calories per cup)

Cereal 3

Post Grape-Nuts Fit Cranberry Vanilla

Pair this blend of barley and oats with a small carton of nonfat Greek yogurt—  favorite way to eat it — for 23 grams of power-you-up protein. (220 calories per 2/3 cup)

Cereal 4

Three Sisters Multigrain Cinnamon

Many cereals contain almost 200 milligrams of sodium per serving. But these frosted squares, which are just the right size for snacking, have only 10, the least of any cereal tested. (190 calories per cup)

Cereal 5

Health Valley Organic Oat Bran Flakes

This “hearty, filling” cereal has nearly a third less sugar than the frosted-cornflake version. (190 calories per cup.)

Cereal 6

Bear Naked Fit Autumn Blend

Between the dried apples and lightly salted pumpkin seeds, this tastes like fall in a bowl — but you’ll want to eat it year-round! Eight kinds of whole grains make that totally great. (210 calories per cup)

Cereal 7

Van’s Natural Foods Cinnamon Heaven

Many gluten-free cereals are low in fiber, but this one has five grams of the filling nutrient. Plus, the subtle cinnamon flavor is so good, it’s “sinful.” (120 calories per 3/4 cup)

Cereal 8

Kellogg’s Frosted Mini-Wheats Crunch Brown Sugar

These are sweet enough to satisfy an afternoon sugar craving, but not too sugary to eat for breakfast.  They stay crunchy in milk to the last spoonful! (200 calories per cup)

Cereal 9

Kashi Blackberry Hills

This six-ingredient cereal drew raves for its big freeze-dried berries and crispy flakes.  (180 calories per cup)

MAYBE YOU’LL FIND A NEW FAVORITE BREAKFAST FROM THIS LIST!