The following twenty-seven snacks supply approximately 100 calories each and help fill you up without filling up out. By keeping your blood sugar up, they will keep your appetite in check until your next meal. Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food – especially in the form of sugar.

1- 10-ounce glass of vanilla soymilk (93 calories).

2 – 6 ounces nonfat, plain yogurt (94 calories).

3 - 1 cup free-squeezed orange juice (111 calories).

4 – Garbanzo cilantro dip (96 calories).

5 - 1-½ cups of fresh blueberries (102 calories).

6 – 2 cups cantaloupe cubes, drizzled with lime juice (12 calories).

7 – 2 ½ cups fresh strawberries (108 calories).

8 – 1 banana, sliced and sprinkled wit nutmeg (104 calories).

9 – 1 slice whole-wheat toast with I teaspoon apricot preserves (98.4 calories).

10 – ½ whole-wheat bagel (small) with 1-teaspoon fat-free cream cheese (102 calories).

11 – 2 cups fresh spinach sautéed in 1-teaspoon olive oil with 2 minced garlic cloves
(102 calories).

12 – 1 medium sweet potato, sliced into strips and baked until crispy (117 calories).

13 - 2 cups asparagus sautéed in 2 teaspoons soy sauce and 2 tablespoons chicken
broth (97.6 calories).

14 - 2 cups tossed salad with I medium sliced tomato, 2 tablespoons kidney beans, and
1 tablespoon of oil-free dressing (107 calories).

15 – ½ cup steamed corn kernels mixed with 1/3 cup chopped sweet red peppers (101
calories).

16 – 1 slice whole wheat French bread (96 calories).

17 – 3-½ cups air-popped popcorn (107 calories).

18 – 1 cup mango slices (107 calories).

19 – 3 ½ cups of slightly steamed yellow zucchini, cut into rounds and salted (101
calories).

20 – 26 baby carrots (98.8 calories).

21 – 1 cup tomato soup made with ¼ cup soymilk and ½ cup water (111 calories).

22 – 2 ounces water-packed tuna, drained and mixedwith2 teaspoons fat-free
mayonnaise, and served on 2 whole-wheat crackers (98.8 calories).

23 – 1 cup shredded cabbage and 1-ounce firm-cubed tofu sautéed in 2 teaspoons
peanut sauce. Top with 2 tablespoons chopped cilantro (105 calories).

24 – ¼ whole-wheat pita in 1/3 cup fat=free refried beans with I teaspoon salsa (105
calories).

25 – 1 tablespoon orange juice concentrate, ½ banana, and 2 apricot halves blended to
make a smoothie (97.2 calories).

26 – ½ cup cooked brown rice mixed with 3 tablespoons cooked black beans seasoned
with cumin, salt, and pepper. (96.6 calories).

27 – One-half protein shake made in the morning. 125 calories.

High-protein and/or high fiber snacks eaten before main meals can reduce appetite. The tyrosine and phenylalainine in the protein is converted in the brain (within one-half hour to forty-five minutes) to norepinephrine – an appetite-inhibiting neurotransmitter.

Tid-Bit: Your eyesight and obesity

The retina lies on the back of your eyes and contains light-sensitive cells that transform light into electrical signals that are sent to the brain. These cells allow you to see color and detail. They are most highly concentrated in a part of the retina called the macula. Macular degeneration – destruction of these important eye cells – is the leading cause of blindness in America. Scientists found that overweight people have a 250% greater risk of developing macular degeneration than do normal weight people.

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