Healthy Snacks for Every Craving

We gobble them up and feel bad. Or we skip 'em and overindulge later. It's time we showed snacks some love: Munchies are vital for energy and weight control, says Health nutrition expert Cynthia Sass, RD. Nutrient-dense bites—with good carbs, lean protein, and healthy fats—keep you from overeating at mealtimes, she explains.

The key? Get just enough calories to power you through till your next meal. ("For every 100 calories, a snack should sustain you for about one hour," Sass says). So, we created snacks around 150 calories for mid-morning and late afternoon. Whatever you're craving, these lean treats will leave you full and happy.

Ingredients

: Bittersweet chocolate chips, olive oil, banana, almonds

Calories: 148

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Ingredients

: Key lime frozen yogurt, graham crackers, white chocolate chips

Calories: 138

Try this recipe: Frozen Key Lime Fingers

Ingredients

: White whole-wheat flour, cornmeal, sugar, baking powder, baking soda, salt, low-fat buttermilk, olive oil, egg, lemon zest, dried cherries

Calories: 149

Try this recipe: Lemon-Cherry Tea Bread

Ingredients

: Fat-free plain Greek yogurt, lime juice, jalapeno sauce, avocado, rye flatbread, large shrimp, parsley, black pepper

Calories: 129

Try this recipe: Shrimp Stack

Ingredients

: Frozen spinach, Greek yogurt, sun-dried tomato pesto, salt, celerty stalks, carrots

Calories: 141

Try this recipe: Spinach Pesto Dip

Ingredients

: Pumpernickel bread, arugula, ham, provolone cheese, roasted red peppers

Calories: 140

Try this recipe: Ham and Cheese Tartine

Ingredients

: Confectioners' sugar, unsweetened cocoa powder, cayenne pepper, allspice, popcorn, olive oil

Calories: 137

Try this recipe: Cocoa-Cayenne Popcorn

Ingredients

: Almond butter, honey, whole-grain cereal flakes, oat and bran O's cereal, dried cherries

Calories: 144

Try this recipe: Almond Cereal Bars

Ingredients

: Multigrain cereal, yogurt-covered raisins, roasted edamame and goji berry mix, pumpkin seeds

Calories: 148

Try this recipe: Super Snack Mix

Ingredients

: Fat-free ricotta cheese, honey, vanilla, dark chocolate, caramel wafer crisps, apple

Calories: 147

Try this recipe: Cannoli Dip

Ingredients

: Fat-free plain Greek yogurt, low-sugar apricot preserves, apple, kiwi, walnuts

Calories: 149

Try this recipe: Waldorf Parfaits

Ingredients

: Clementines, low-fat milk, chia seeds, agave nectar, nutmeg

Calories: 139

Try this recipe: Clementine Chia Pudding

Ingredients

: Frozen mixed berries, water, low-fat plain yogurt, honey, unsweetened soy protein powder

Calories: 139

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