15 Snacks That Slim You Down

Taken from Cosmopolitan Magazine/June 2009


1. Popsicles. If you want something desserty, these are perfect. Sugar-free pops still taste sweet and are mostly water, so they have fewer than 20 calories and no fat. In this case, the more you eat, the tighter you'll feel, since consuming more fluids tends to help flush out belly bloat.

2. Apple slices spread with Peanut Butter. This combo is loaded with protein and fiber; both fill you up quickly and keep you that way for a long time. Slices from half an apple eaten with 1 1/2 tablespoons of peanut butter run you about 200 calories.

3. String Cheese. Cheese has always been considered a weight-loss enemy, and most diets warn you away from it. But high-protein, part-skim string cheese is a terrific slim-down food. One package has about 6 grams of protein and fewer than 75 calories. And it doesn't need to be refrigerated constantly, so you can pop a few in your purse for when you find yourself facing a snack emergency.

4. Popcorn. A single microwavable serving without butter or flavoring has about 130 calories - that's 3 1/2 cups of popcorn for fewer calories than three Oreo cookies have. The serving is low in fat and surprisingly high in fiber. Give it a little punch by adding Cajun spice or drizzling it with hot sauce; the fiery kick also charges your metabolism.

5. Sweet-Potato Fries. You're desperate for fast-food fries, but there are 380 calories in a medium size at Mickey D's. So make these faux fries - the same amount has half the calories. Here's how easy it is: Cut thin slices of sweet potato, brush them with 1 teaspoon olive oil, sprinkle on some salt or cinnamon, and then bake them at 425 degrees for 30 minutes. The sweet potato contains satisfying fiber; which stabilizes blood sugar, keeping your from craving even more junk food later on in the day.

6. Tofu Pups. Made from soy rather than meat, these hot-dog substitutes are flavorful yet low in fat. With just 60 calories each, one or two can be eaten on a whole-wheat bun without your going over your snack calorie quota. Bonus: the soy cranks up your metabolism.

7. Oatmeal. When a craving for creamy comfort food hits, pop a package of instant flavored oatmeal into the microwave. Each has about 100 calories of belly-filling oat grains and fiber.

8. Frozen Chocolate Milk. The cold temperature of this shake-like mixture may help you burn a few extra calories during digestion, and its protein satiates you. It's a cinch to make too: Throw a handful of ice into a blender with 1/2 cup skim milk and 2 tablespoons light chocolate syrup.

9. Pita Chips and Salsa. Spicy salsa is loaded with capsaicin, a compound found in chili peppers that turbocharges your metabolism. Eat it with 10 whole-wheat pita chips instead of tortilla chips since they're less caloric and have more fiber. This snack will set you back only 150 calories.

10. English-Muffin Pizza. It's not a pizza parlor slice, but it's got the goods. The real thing has a white-flour crust, so it's digested quickly, leaving you hungry soon after. Plus, research links consumption of white-flour products to extra belly fat. But if you make your own pizza on a whole-wheat English muffin, you get B vitamins and filling whole grains. Toast it with 1/4 cup fat-free cheese and tomato sauce for about 200 degrees.

11. Greek Yogurt. This trendy, tangy and portable snack is high in protein and low in sugar, and some brands have fewer than 100 calories in a single-serving container. A recent study found that people who ate 3 servings a day had a healthier body weight than those who didn't eat yogurt.

12. Nuts. Don't let the fact that nuts are high in fat scare you; the monosaturated kind keeps your heart healthy and is filling. And your body burns calories just to digest all that protein. Keep your daily intake to 1/4 cup, which costs you just under 200 calories.

13. Strawberries with Tru Top. Dying for sugar? Try this whipped cream (only 15 calories in 1 tablespoon). Give it a little nutritional value by eating it with strawberries - 4 calories each. Their high water content helps flush excess water from your system to get rid of belly fat.

14. An Omelette. Whisk together 4 egg whites and a yolk with sliced peppers or tomatoes, and cook in a skillet over medium heat. The result; a healthy, flavorful snack under 150 calories. Most of the protein in eggs is found in the whites and protein boosts your metabolism.

15. Dried Fruit. Chewy, fiber-rich dried fruit (make sure there's no sugar added) appeases our sweet tooth and helps keep you feeling fuller longer than most vending-machine treats do. One-third cup or pears or apricots has fewer than 150 calories.


Fight off cravings! If you're close to diving spoon-first into a tub of ice cream, turn to these simple resist-a-binge strategies!

Chug Water. Feeling the urge to snack when you've eaten recently can be a sign that you're dehydrated, nutritionists say. Drink a glass of cold water and see if the cravings disappear.

Brush your Teeth. It's a psychological cue to your brain that you are finished eating for awhile. Plus, there's just something about having a minty, squeaky-clean mouth that makes you want to keep it that way.

Go For a Walk. Even if it's just a quick lap around your office or a stroll down the block, a few minutes of exercise in addition to a change of scenery can help take your mind off eating, say weight-loss experts.

Use Your Cell. Cravings tend to last only 5 minutes or so, according to nutritionists. So when yours kick in, make a phone call to someone chatty who can keep you occupied until the munchies pass.

Tutti-Frutti Smoothie

3 (1 cup) servings
134 calories
.5 grams fat
1.6 grams protein
33.8 grams carbs
3.3 grams fiber

1 cup sliced ripe banana (about 1 large)
1 cup orange juice
3/4 cup sliced peeled peaches
3/4 cup sliced strawberries
1 tablespoon honey

Combine all ingredients in a blender; cover and process until smooth. Serve immediately.

Citrusy Melon and Strawberry Cup

4 (1 cup) servings
86 calories
.4 grams fat
1.3 grams protein
21.2 grams carbs
1.8 grams fiber

1 tablespoon sugar
1 tablespoon lemon juice
3 tablespoons frozen orange juice concentrate, thawed
1 1/2 cups cantaloupe cubes
1 1/2 cups honeydew melon cubes
1 cup halved fresh strawberries

Combine first three ingredients in a large bowl; stir well. Add remaining ingredients; stir gently.

Shortcut Lasagna

6 servings
416 calories
14 grams fat
37 grams protein
37.2 grams carbs
2.3 grams fiber

8 ounces uncooked egg noodles
1 1/4 cups fat-free ricotta cheese
1 1/2 cups (6 ounces) shredded sharp provolone cheese, divided
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound ground round
2 cups tomato sauce
cooking spray

Preheat oven to 375. Cook noodles in boiling water 5 minutes, omitting salt and fat. Combine ricotta, 1 cup provolone, basil, oregano, salt, and pepper. Cook beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in tomato sauce. Drain noodles. Combine noodles and meat. Place 3 cups mixture in an 11x7-inch baking dish coated with cooking spray. Spread ricotta mixture over noodle mixture. Top with remaining noodle mixture and 1/2 cup provolone. Bake at 375 for 15 minutes.

Watermelon-Cantaloupe Sorbet

3 (1/2 cup) servings
93 calories
.3 grams fat
.6 grams protein
23.4 grams carbs
.5 grams fiber

1/2 cup sugar
1/3 cup water
1 1/2 cups cubed peeled cantaloupe
1 1/2 cups cubed seeded watermelon
3 tablespoons fresh lime juice

Combine sugar and water in a small saucepan. Bring to a boil; cook one minute or until sugar dissolves. Cool completely. Place cantaloupe and watermelon in a blender or food processor, and process until smooth. Combine sugar syrup, melon mixture, and lime juice. Pour mixture into freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm.

Crunchy Pear-Berry Granola Crisp

8 (1/2 cup) servings
184 calories
2.1 grams fat
2.3 grams protein
41.3 grams carbs
3.5 grams fiber

4 cups sliced peeled pear (about 3 pears)
1/2 cup dried cranberries
3 tablespoons dark brown sugar
1 tablespoon cornstarch
1 tablespoon lemon juice
1/2 teaspoon vanilla
butter-flavored cooking spray
2 cups low-fat granola cereal without raisins

Preheat oven to 400. Combine first six ingredients in a large bowl; toss well. Spoon mixture into a 9-inch pie plate coated with cooking spray. Top fruit mixture with granola; coat granola generously with cooking spray. Bake at 400 or until fruit is tender and topping is lightly browned.

Sweet Potato-Pecan Pancakes

Makes 1 dozen
135 calories
4 grams fat
3.7 grams protein
21.3 grams carbs
1.2 grams fiber

1 1/4 cups all-purpose flour
1/4 cup chopped pecans, toasted and divided
2 1/4 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup fat-free milk
1/4 cup packed dark brown sugar
1 tablespoon vegetable oil
1 teaspoon vanilla
2 large eggs, lightly beaten
1 (16-ounce) can sweet potatoes or yam, drained and mashed

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 2 tablespoons pecans, baking powder, pumpkin pie spice, and salt in a large bowl. Combine milk and next four ingredients; add to flour mixture, stirring until smooth. Stir in sweet potatoes. For each pancake, spoon about 1/4 cup batter onto a hot nonstick griddle or large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Sprinkle pancakes evenly with remaining 2 tablespoons pecans.

Mocha Cocoa

1-1 cup serving
165 calories
3.3 grams fat
9.2 grams protein
27.4 grams carbs
1.8 grams fiber

1 cup 1% low-fat milk
1 tablespoon unsweetened cocoa
1 tablespoon sugar
1/2 teaspoon instant espresso granules (or 1 teaspoon instant coffee granules)

Pour milk into a microwave-safe container, and microwave at HIGH 1-2 minutes or until milk is hot, but not boiling. Place cocoa, sugar, and coffee granules in a blender. Add milk, and process until blended. Pour into mug, and serve immediately.

Mulled Cranberry Orange Cider

8 1 cup servings
155 calories
0.1 grams fat
0.6 grams protein
38.5 grams carbs
0.1 grams fiber

4 whole cloves
4 whole allspice
2 star anise
1 (3-inch) cinnamon stick, broken in half
5 cups apple cider
3 cups cranberry juice cocktail
1/4 cup packed brown sugar
4 orange slices
8 small orange slices (optional)

Place first four ingredients on a cheese cloth square. Gather edges of cheese cloth together; tie securely. Combine spice bag, cider, cranberry juice, sugar, and 4 orange slices in a Dutch oven. Bring to a boil. Reduce heat; simmer, partially covered, 10 minutes. Remove from heat; let stand 30 minutes. Discard spice bag and orange slices. Serve with additional orange slices, if desired.

Passion Potion

4 1 cup servings
134 calories
0.4 grams fat
1.2 grams protein
33.7 grams carbs
1.9 grams fiber

2 cups cubed peeled ripe mango
1 cup cubed pineapple
1 1/2 cups orange juice, chilled
1/2 cup passionfruit nectar, chilled

Arrange mango and pineapple cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Remove from freezer, let stand 10 minutes. Combine mango, juice, and nectar in a blender, and process until smooth. With blender on, add pineapple; process until smooth. Serve immediately.

Note: substitute apricot or papaya nectar if you can't find passionfruit nectar.

Banana Mango Smoothie

2 servings
serving size 1 cup
160 calories
0.7 grams fat
5.1 grams protein
36.1 grams carbs
2.6 grams fiber

1 cup cubed peeled ripe mango
3/4 cup sliced ripe banana (about 1 medium)
2/3 cup fat-free milk
1 tablespoon nonfat dry milk (optional)
1 teaspoon honey
1/4 teaspoon vanilla

Arrange mango cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Place frozen mango and remaining ingredients in a blender. Process until smooth.

Fresh Mango Salsa

3 cups
serving size: 1/2 cup
39 calories
0.3 grams fat
9.8 grams carbs
1.2 grams fiber

1 1/2 cups chopped peeled mango
1 1/2 cups chopped tomato
2 tablespoons minced fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon finely chopped seeded jalapeno pepper
1 teaspoon minced peeled fresh ginger

Combine all ingredients in a medium bowl; cover and chill.

Spaghetti Pie

6 servings
408 calories
13.7 grams fat
39.9 grams carbohydrates
2.9 grams fiber
28.4 grams protein


1 pound ground round
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (8 ounce) cans tomato sauce with garlic
1 1/2 cups low-fat sour cream
1/2 cup chopped green onion
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
cooking spray
1 1/3 cups (about 5 ounces) shredded reduced-fat extra-sharp Cheddar cheese

Preheat oven to 350. Cook meat in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain well, and return meat to pan. Stir in salt, pepper, and tomato sauce. Bring to a boil; reduce heat, and simmer 20 minutes. Combine sour cream, onions, and cream cheese in a small bowl, and set aside. Place spaghetti in a 2-quart casserole coated with cooking spray. Spread sour cream mixture over spaghetti. Top with meat mixture. Sprinkle with Cheddar cheese. Cover and bake at 350 for 25 minutes. Uncover; bake an additional 5 minutes or until cheese is bubbly.

Cirtus Marinade

Makes 1 1/3 cups

Per tablespoon: 20 calories
1.2 grams fat
2.5 grams carbohydrates


1 teaspoon grated orange rind
1/2 cup fresh orange juice
1/3 cup fresh grapefruit juice
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
2 tablespoons vegetable oil
2 tablespoons honey
1 tablespoon white wine vinegar
1 teaspoon white wine
worcestershire sauce
1/2 teaspoon dijon mustard
1/4 teaspoon ground red pepper

Combine all ingredients. Use immediately or store in refrigerator. Use to marinate chicken, pork, lamb, or fish.