But first, a bit of definition: "Free foods," in my opinion, are those that have 25 calories or less per reasonable serving. "Almost free foods" have 25 to 60 calories per reasonable serving. Portion control is key here. While 2 cups of popped, 94% fat-free microwave popcorn may contain only 40 calories, if you eat the entire bag you'll end up with closer to 200 calories -- definitely not an "almost free" food situation.

You don't need to go on a grapefruit diet to reap the health benefits of this ruby fruit. A whole grapefruit has about 100 calories and 4 grams of fiber. Not to mention, it delivers 100 percent of women's vitamin C needs for the day. That's a lot of nutrition packed into this tart citrus fruit (see other powerful health reasons to eat more grapefruit).

Next time you’re at the store, keep these snacks in mind because it’s easy to grab a not-so-healthy quick fix for a lil’ snackie, but it’s imperative that we love our bodies too with wholesome foods. It’s all about consistency. Sure I promote balance and allow treats like a couple ‘Chocolate Covered Brownie Pops‘ when they’re calling my name 😉 but of course,  I feel so much better when I stay on track with healthy snacks instead.

If you have issues with sodium and salt, this is not a good option for you. However, if you are generally healthy, salt has some health benefits, just make sure you are hydrated adequately. Also, check the ingredients carefully on commercial packets of soup – many may have additives that are derived from animals. This is a vegan snack under 100 calories that you should only enjoy every now and then.


Quesadillas without cheese may seem like a contradiction in terms, but they are indeed a thing in Mexico—and, more to the point, they can be delicious. Here, we mix mashed leftover sweet potato with cilantro, scallions, and pickled jalapeños (though you can sub whatever other quesadilla fillings strike your fancy); spread it over half of a flour tortilla; fold it; and cook it in plenty of oil, just as we recommend in our basic quesadilla guide.
Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say "low sodium" and check the calorie count.

“You might assume that you can’t eat pulses like chickpeas, beans, and lentils on the keto diet. But you totally can, especially in smaller portions," says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. "Pulses are a good source of satiating protein and an excellent source of filling fiber—and research shows that eating them daily can help your overall health and can even help you lose weight." Roast chickpeas and toss with oil (for added fat) and spices (to amp the flavor).
Eating snacks with the right ratio of nutrients, with the right calories, will help keep your body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Bowerman suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 22 of our favorite healthy snacks.

Good snacks are also relatively portable and easy to eat while you’re on the go. Search for snack ideas that can be thrown into your purse or bag, giving you the ability to always have food on hand. Additionally, a good snack is one that can be made ahead of time. For example, a trail mix that contains mixed nuts, dried fruits, and a small amount of chocolate provides a great balance of nutrients. You can portion a large bag of trail mix into smaller, snack-sized portions at the beginning of the week. Then, simply stick one in your bag before you head out the door to avoid mid-afternoon cravings.

Take my advice. Try it. It’s so frigging easy. Just bish bash bosh the dry stuff together (easier if you buy the spices already ground but still easy peasy if you don’t) and then the wet stuff and thanks to the coconut oil it’s very easy to form into shape and roll. I have had a go at making vegan cheeses. I once made a recipe for vegan pot luck on one of my old blogs for a stromboli using homemade “cheeze”. I want to make fermented cheeses as Steve used to love cheese a LOT. Here’s the link to that recipe. It makes a great stromboli or pizza cheeze.
When tomatoes are out of season, you can still make great bruschetta by breaking out a can. Slowly roasting canned whole tomatoes concentrates their flavors, and mixing them with basil and red wine vinegar as a topping for toast produces a delicious year-round snack. We like to rub the toasts with garlic before spooning on the tomatoes to get an extra layer of flavor.
Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability, according to research in the Journal of the American College of Nutrition. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
Feeling in the mood for cookies? While one standard Oreo or Chips Ahoy won't likely derail your diet, it's tough to stop at one. That's where a good substitute comes in. McLachlan recommends 2 graham cracker squares spread with light peanut butter. You'll get a mix of sweet and salty flavors, plus a protein and fat boost from the peanut butter, which will keep you full till your next meal.
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