Make Your Own 100 Calorie Snack

The 100 calorie snack packs are easy, convenient and portion controlled. However, have you read the ingredient list? The first ingredient is enriched flour, which is another way to say white flour. Other ingredients high in the list include sugar, saturated fat and salt. For bariatric patients, this kind of a snack provides little in the way of protein or fiber.

Eat too many of these snacks and you’ll see your weight loss slow down or you’ll hit a weight plateau. With a little thought and planning, you can make a healthier version of a 100 calorie snack. Here are a few ideas for nutrient packed snacks that are about 100 calories each:

•8 oz. glass of skim milk or light soy milk

•2 tablespoons hummus and 5 pretzel crisps or 10 baby cut carrots

•2.5 ounces flavored tuna with 3 reduced fat Triscuit crackers

•6 oz. container of light yogurt with 2 tablespoons blueberries

•14 unsalted almonds

•Half a medium pear or small apple (peeled) with 1 ounce low fat cheese

•½ cup fat free cottage cheese with ½ cup raw veggies

•10 large strawberries and 1 oz. goat cheese

•22 pistaschios

•15 grapes and 1 wedge Light Laughing Cow cheese

The goal is to combine protein and carbohydrate. You will get protein for your muscles. Combining protein and carbohydrate for a snack will provide sustained energy. Keep in mind the post-surgery diet phase you are in to pick out the snacks that would be appropriate for you. If you have an allergy or food sensitivity, avoid the snacks that contain these foods. Snack happy, but snack smart!