Support Groups - Zero or Very Low Calorie Summertime Snacks and Recipes

05-26-2007, 04:29 PM
Hi All,

I thought this may be a nice place to put our Zero or Very Low Calorie Snacks and Recipes for the Summertime! :carrot:

I received this in my email from Glee Magazine:

Eat Up! Calorie-Free Foods

By Carolina Diaz-Bordon
Glee Contributor
Updated: Saturday, May 26, 2007

What’s the key to calorie-free? According to Burke, very few foods are ultimately void of calories, but there are calorie-burning foods. These are foods that burn up more calories in the process of digesting them than are actually contained in the foods themselves. The best way to stay satisfied, keep your energy level in full force and make sure your caloric intake stays in a healthy range is to include these super foods and snacks in your daily diet.

Here's a list of some calorie-free and very-close-to-calorie-free foods, beverages and snacks that work entirely in your favor:

1. Hot tea with Splenda: Drink a cup of calorie-free hot tea to ward off hunger pangs. Research shows tea consumption may also help prevent a wide range of ailments.

2. Berries: Blueberries, strawberries, raspberries and blackberries have few calories, and they pack a powerful punch on your health.

3. Citrus fruit: Rich in vitamins, minerals and dietary fiber, citrus fruits not only taste great, but are also essential for normal growth and development and overall nutritional well being.

4. Sugar-free JELL-O with non-fat, no-calorie dairy whipped topping: A dieter's dream come true. It’s easy to make, delicious and virtually calorie-free.

5. Egg whites prepared with nonstick spray: Egg whites are very low in calories, have no fat, no cholesterol and are loaded with protein.

6. Crunchy veggies: Feel free to indulge in all the crunchy veggies you wish. Dietitians give crunchy veggies a perfect 10 in nutrition. When it comes to weight loss, they are simply hard to beat. “Your best bets are broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale, which contain disease-fighting glucosinolates and other substances,” Burke says.

7. Water: Weight loss and water go hand in hand. It suppresses the appetite and helps the body metabolize fat. It also regulates body temperature and flushes toxins. Before you grab a snack try drinking a glass of 100-percent calorie-free H2O.

This article is located here (

To see more: Glee Magazine (

05-26-2007, 04:39 PM
Laughing Cow Low Fat Cheese 35 calories a wedge
Dannon Light and Fit Yogurt 4 ounces 40-45 calories
Dannon Light and Fit Yogurt 6 ounces 60 calories.

05-28-2007, 02:21 PM
Lots of "free" veggies Sassy mentioned, eaten alone, or dipped in a mixture of 1/2 cup salsa and 1 T. ff ranch dressing. This gives you lots of crunch for not many calories.

Salsa is also good on a baked potato.

Lightly spray some olive oil sweet potato wedges before you bake them - mmmm!

No-sugar-added fudgesicles for 40 calories each takes care of a chocolate craving. The Edy's no-sugar-added "real fruit" bars are very good, too.

A tablespoon of Paul Newman's Lighten Up Honey Mustard salad dressing perks up a turkey tortilla and many other dishes. My kitchen would have to be shut down if I ran out of this, lol.

Ice cream "sandwiches" made from chocolate graham crackers and ff cool whip. Wrap them seperately and freeze.

As bargoo said, Laughing Cow cheese wedges are wonderful!

Take a serving or two of dry cereal to the movies to help stay away from the popcorn.

Green beans have been a staple for me. In a restaurant, I will order a double serving of them, and leave off the potato/starch if there is no health option available to go with the entree.

Wintertime is good for having light hot chocolate. Swiss Miss is my favorite.

I may add more later, but this is all I can think off right now. :)

05-28-2007, 08:59 PM
Cucumber Salad

From Diana Rattray,
Your Guide to Southern U.S. Cuisine.
FREE Newsletter. Sign Up Now!
This easy cucumber salad recipe makes a nice accompaniment to any meal.

* 3 large cucumbers, peeled, thinly sliced
* 1 cup white vinegar
* 3/4 cup water
* 3/4 cup sugar *Sub w/ Splenda, etc. if desired*
* 1 teaspoon salt
* dash ground cayenne pepper
* dash dried parsley flakes
* 1/8 teaspoon black pepper
* dash dried leaf basil

Combine all ingredients except cucumbers; heat until sugar melts. Pour warm mixture over cucumbers. Store covered in refrigerator.

Serves 6 to 8
Serve with pork or as a relish with any meal.

**We made this for when my mom came up. Now I know the sugar is not good, but I'm sure you can substitute it w/ Splenda or your favorite sugar substitute instead. It was very very good and very easy to make. ;)

05-28-2007, 09:21 PM
We was watching Food TV and there was a recipe on there and I was "Inspired" to come up with my own recipe, so what do you all think, would this work???

Sassy's Sugar Free Chocolate PB Pie

Natural Peanut Butter
Sugar Free Chocolate Chips
Sugar Free Marshmallows
Low Fat Graham Cracker Crust
Sugar Free Cool Whip

Melt chocolate and PB together, add in the marshmallows until blended together, put into the Low Fat Graham Cracker Crust. Chill Serve w/ Sugar Free Cool Whip on top. (not sure on how much of each, I'd have to "experiment")

I just came up with is all by myself, does this sound like it might work or do you have any ideas of what to add and/or take away?


05-28-2007, 09:32 PM
Sassy, I make something very similar to your cucumber salad, but add sliced onions and green and red peppers to it. My recipe doesn't call for the basil, but that would be a very good addition to it. I'll try that next time.

As for the lite PB Pie, since you asked, I think it would still be lethal in calories and fat, and very rich. Might be better to just get a tiny piece of the real thing once in a looooong while at a bakery and count the calories for it. Then you wouldn't have a whole pie (lite or not) sitting at home. Just a thought.

05-28-2007, 09:38 PM
Sassy, I make something very similar to your cucumber salad, but add sliced onions and green and red peppers to it. My recipe doesn't call for the basil, but that would be a very good addition to it. I'll try that next time.

As for the lite PB Pie, since you asked, I think it would still be lethal in calories and fat, and very rich. Might be better to just get a tiny piece of the real thing once in a looooong while at a bakery and count the calories for it. Then you wouldn't have a whole pie (lite or not) sitting at home. Just a thought.

Oh yeah forgot to add that, we added onions too. Peppers mmmmmmm love peppers. Great Idea! ;)

Ok. Thanks for your advice on the pie. I was just thinking is all, so guess your right. Guess it was a dumb idea. Aw well, as they say, try, try again. :)


05-28-2007, 10:54 PM
Sassy--the pie sounds yummy to me. I would save it for a party or gathering that I was attending. You'll have something sinfully chocolate, have only a small piece, keep you away from other desserts and the rest of the guest will gobble it up.

05-28-2007, 11:20 PM
Sassy - we each have different ideas what we'd want to spend our calories on. Your idea wasn't dumb at all. :)

Tammy - good advice about the pie. She can enjoy a slice then leave it at the gathering.

Here's one more thing I keep one hand - bread and butter pickle spears sweetened with Splenda, and only 10 calories each. They're crunchy, sweet and sour. What a party for my mouth! :D

05-29-2007, 12:40 AM
TY. Just was a thought.............but not all thoughts are exactly the right ones. lmao. At least I'm thinking about healthier options, right? ;)

Ya know it would be awesome to take to work, let them gobble it all down and then say -- it was sugar free! lol.

They have bread and butter pickles sweetened w/ splenda now? :yikes: I got to find those! lol. Or do you make those yourself??

05-29-2007, 03:45 PM
Sassy - I buy the pickles at Walmart. They're made by Mt. Olive. Mmmmm Gotta watch the sodium in foods like that, though. It's always something, lol.

05-29-2007, 08:10 PM
Mmmmmm yeah but for me stuff that is low in sugar or no sugar is good.........have to look for those! ;)

05-31-2007, 05:05 AM
Must-Have Munchies for Your Freezer

By Jaclyn Johnson
Glee Contributor

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 24 personalized plans, including the red-hot, carb-smart GI Diet. CLICK HERE to fill out a free diet profile.

Admit it: A common fear while dieting is that you'll find yourself horribly hungry all the time. How many times have you dumped your diet after repeatedly caving to the snack attacks that arise between meals or during late-night TV watching?

Chill out! A good weight-loss plan allows snacking. The key is to have healthy snacks on hand. It's time to stock your freezer with diet-friendly foods and goodies.

You won't be left out in the cold if you keep your ice box stocked up with the following foods:

1. Birds Eye Steamfresh veggies
With less than 200 calories for the whole bag, stick it in the microwave for five minutes and voila! Steamed veggies are healthy and delicious and easier to make than ever before! They come in different varieties of vegetables so you never get bored.

eDiets Director of Nutrition Services Pamela Ofstein says, “We know it is important to get our vegetables in daily and now you can have them at any time. I like to cook them up (even in the middle of the day) and top with some dried herbs or even a teaspoon of low-fat Italian dressing to add a little zest!”

2. Skinny Cow ice cream
These delicious ice-cream sandwiches are 97-percent fat free and have only 140 calories! Every now and then we all get a little craving for something sweet. But no longer do you have to stray from your diet to get a delicious treat.

“If you are looking for a treat without going overboard on calories and fat, they can be perfect for that occasional sweet treat,” Pam says.

With flavors like chocolate mint and caramel swirl, they certainly hit the sweet spot!

3. Sugar-Free Popsicles
These are perfect for that after-meal sweet tooth we all get! They are low in calories and sugar-free!

“These are especially great in the summer. They can be a perfect substitution for high-sugar drinks," Pam says. "They quench thirst just as well!”

There are even sugar-free fudgesicles and creamsicles available that will help you stay on your diet while curbing your sweet tooth.

4. Edamame
Also known as soybeans, edamame is a delicious and healthy Japanese snack. Soy has been shown to help reduce the risk of heart disease, improves bone health and help reduce certain types of cancer. Simply pop the beans in your mouth and discard the shell. They are low in calories and easy to make -- all you have to do is boil some water. So enjoy!

5. Gardenburger
These patties are full of flavor and healthy ingredients. Simply heat in the microwave (usually 35 seconds or so) and have it as a snack. They even come in vegan varieties and different flavors. For you meat eaters who get the craving, look no further. These are delicious and hearty and have around 100 calories per patty. Just be sure not to go overboard with toppings!

6. Kashi GoLean Frozen Waffles
These will satisfy your sweet tooth and give you tons of fiber. Each waffle has 8 grams of protein, 6 grams of fiber and only 3 grams of fat! All you have to do is pop one in the toaster and you have a healthy and yummy snack waiting for you.

No longer do you have to snack in fear. Just remember the key is moderation. Keep proper portions in mind and snacking will be a piece of cake (or better yet, some steamed veggies).

Interesting in some must-haves for your pantry? If so, click here.

Jaclyn Johnson is an eDiets editorial intern and a journalism/mass communications major at New York University.

06-05-2007, 03:28 AM
Grilled Chicken Salad with Raspberries

Prep Time: 30 min ; Start to Finish: 30 min
Makes: 2 servings Nutrition Information

Make this restaurant-fancy salad for two in just 30 minutes.

2 tablespoons seedless raspberry jam
1 1/2 tablespoons raspberry vinegar
1 tablespoon honey
1 1/2 teaspoons olive oil
2 boneless skinless chicken breasts
1/4 teaspoon coarsely ground black pepper
1/2 bag (10-oz size) American blend mixed salad greens
1/2 cup fresh raspberries
2 Pillsbury® Oven Baked frozen soft white dinner rolls

1 . Heat gas grill or coals. In medium bowl, stir together jam, vinegar, honey and oil. Reserve one-third of the mixture for dressing. Add chicken to remaining mixture, tossing to coat. Let stand at room temperature 10 minutes.
2 . When ready to grill, remove chicken from marinade; discard marinade. Place chicken on gas grill over medium heat or on charcoal grill over medium coals. Cook 10 to 12 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Sprinkle with pepper. To heat dinner rolls, place rolls in foil on grill during last 6 to 7 minutes of cooking time.
3 . In large bowl, toss salad greens and reserved dressing. Divide between 2 serving plates. Slice each chicken breast crosswise into slices; do not separate slices. Fan chicken slices; arrange 1 breast on salad greens on each plate. Garnish with raspberries. Serve with dinner rolls.

You can sub sugar free rasp. jam for the reg. and you don't have to have the dinner rolls. ;)

Grilled Chicken Salad with Raspberries (This is the recipe as is)

Serving Size: 1 Serving
Calories 410 Calories from Fat 100
Total Fat 12g 18%
Saturated 2 1/2g 13%
Trans Fat 1g
Cholesterol 75mg 24%
Sodium 280mg 12%
Total Carbohydrate 46g 15%
Dietary Fiber 5g 19%
Sugars 26g
Protein 31g
% Daily Value*:
Vitamin A 45% Vitamin C 20%
Calcium 6% Iron 15%
Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 1 Vegetable; 3 1/2 Very Lean Meat; 2 Fat
Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

06-05-2007, 03:33 AM
Grilled Zesty Herb Shrimp Salads

Prep Time: 25 min ; Start to Finish: 25 min
Makes: 2 servings Nutrition Information

What better topper for salad greens than grilled shrimp?

1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1/2 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
Dash salt
1 clove garlic, finely chopped
1/2 lb uncooked deveined peeled large shrimp
1/2 bag (10-oz size) American blend mixed salad greens
1/4 yellow bell pepper, cut into bite-size strips
1/4 cup sliced halved cucumber
1/4 cup sliced celery
1/4 cup shredded or shaved fresh Parmesan cheese
2 Pillsbury® Oven Baked frozen garlic dinner rolls

1 . Heat gas grill or coals. In medium bowl, mix all Marinade/Dressing ingredients. Reserve half of the mixture for dressing. Using remaining for marinade, add shrimp, tossing to coat. Let stand at room temperature 10 minutes.
2 . When ready to grill, remove shrimp from marinade; reserve marinade. Thread shrimp onto four 12-inch metal skewers; place on gas grill over medium heat or on charcoal grill over medium coals. Cook 6 to 8 minutes, turning and brushing once with marinade, until shrimp are pink. To heat dinner rolls, place rolls in foil on grill; cook 6 to 7 minutes or until hot.
3 . In large bowl, gently toss all Salad ingredients and the reserved dressing. Divide between 2 serving plates. Top salads with shrimp. Serve with dinner rolls.

To broil shrimp, place on broiler pan; broil 4 to 6 inches from heat, using grilling times above as a guide, turning and brushing once with marinade.

Again you can go without the rolls.

Grilled Zesty Herb Shrimp Salads

Serving Size: 1 Serving
Calories 540 Calories from Fat 340
Total Fat 38g 58%
Saturated 8g 39%
Trans Fat 1g
Cholesterol 170mg 57%
Sodium 740mg 31%
Total Carbohydrate 23g 8%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g
% Daily Value*:
Vitamin A 50% Vitamin C 35%
Calcium 25% Iron 30%
Exchanges: 1 Starch; 1 Vegetable; 3 Very Lean Meat; 7 Fat
Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

06-05-2007, 03:35 AM
Grilled Margarita Shrimp for Two

Prep Time: 10 min ; Start to Finish: 40 min

A fresh cilantro marinade makes this dinner for two irresistible!
1 tablespoon chopped fresh cilantro
1 teaspoon minced garlic
1/4 cup margarita mix (from 33.8-oz. bottle)
2 tablespoons tequila
12 shelled deveined uncooked large shrimp with tails left on

0 reviews
4 ratings
Preparation Directions:
1 . Soak 4 bamboo skewers in water for 30 minutes. In 1-quart resealable food storage plastic bag, combine cilantro, garlic, margarita mix and tequila. Add shrimp; seal bag and shake to coat. Refrigerate 30 minutes to marinate.
2 . Meanwhile, heat grill.
3 . When ready to grill, thread shrimp on skewers; discard marinade. Place shrimp on gas grill over medium heat or on charcoal grill 4 to 6 inches over medium coals. Cook 5 to 7 minutes or until shrimp turn pink, turning several times.

2 servings

To broil shrimp, place skewered shrimp on broiler pan; broil 4 to 6 inches from heat using times above as a guide, turning several times.
Serving Size: 1/2 of Recipe
Calories 35 Calories from Fat 0
Total Fat 0g 0%
Saturated 0g 0%

Cholesterol 70mg 23%
Sodium 80mg 3%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 8g
% Daily Value*:
Vitamin A 2% Vitamin C 0%
Calcium 0% Iron 6%
Exchanges: 1 Very Lean Meat
Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.
Bake-Off is a registered trademark of General Mills ©2006
2006 © and ®/™ of General Mills

06-05-2007, 03:46 AM
10 Best Treats For People With Diabetes

By Susan Burke MS, RD, LD/N, CDE

Diabetes is not caused by eating sugar, and if you have diabetes it doesn’t mean that you can never eat sugar again. I’m always a bit saddened when I hear a person with diabetes say, “Oh, I can’t eat that. I have diabetes,” or “I can’t eat that, it has sugar.” The American Diabetes Association’s recommendation for sugar is short and sweet: People with diabetes can eat sugar as long as it’s integrated into a healthy eating program.

Sugar is carbohydrate, and like all carbohydrate, sugar has 4 calories per gram. Added sugar in packaged foods comes in many different forms: white sugar, or sucrose; brown sugar; fructose (fruit sugar); lactose (milk sugar); dextrose; maltose; honey and even fruit juice concentrate are all used to sweeten foods. All forms of sugar are metabolized, or broken down, to their most essential component, glucose, and used for energy by the cells. If you eat too much sugar, or any form of carbohydrate for that matter, you’ll store the excess calories as fat.

All people with diabetes need to watch their carbohydrate grams, especially when they need to take insulin to manage their blood sugars. People with diabetes can indulge in a sugary treat just like the rest of us -- not every day, but occasionally. Since artificially sweetened treats have fewer grams of carbohydrate, they can be enjoyed more frequently. Fruit, the ultimate natural sweet treat, should be part of a healthy meal plan. If you have diabetes, review your meal plan with your diabetes educator, physician or registered dietitian, and plan for a sweet snack. Combine snacking with good nutrition and exercise and stay healthy.

10 Superior Sweet Treats
1. Fruit: One of the best sweet treats invented! Fruit is fine for people with diabetes. In fact, the ADA recommends two to three servings daily, depending upon your calorie needs. Some “superfruit” (extra high in antioxidants and vitamins) include all berries (but especially blueberries), cantaloupe, kiwi, mango and citrus. Whole fruit is a fine source of fiber, important to decrease risk for stroke and heart disease.

2. Yogurt: Nonfat, sugar-free yogurt makes a tasty snack or dessert. Enjoy it right out of the container for a snack or as a dip with vegetables. For dessert, serve peach-flavored sugar-free yogurt drizzled on grapefruit and orange sections.

3. Frozen Fruit Slush: Try this recipe from the National Cancer Institute's Eat 5 to 9 a Day program. Makes 4 servings.

Using a blender, process:
3 cups frozen fruit (such as frozen strawberries, blueberries, raspberries or melon)
1 tsp. vanilla extract
1 cup fat-free milk or nonfat plain yogurt

Sweeten to taste. One packet of sweetener equals about 2 tsp. of sugar.

4. Sugar-Free Hot Chocolate: Choose calcium-fortified, sugar-free hot chocolate and satisfy your sweet tooth with the added bonus of the bone-strengthening mineral. Read the label: Calories range from 25 per serving to 60; some contain zero trans fat, others contain 1-2 grams. Some hot chocolate mixes are sweetened with NutraSweet, others with Splenda. As for carbs, some have 3 grams or less, others contain more.

5. Angel Food Cake: This fat-free cake is nutritious served topped with 1/2 cup of sliced, fresh strawberries and a dollop of sugar-free nondairy topping. A small piece counts as one serving of bread plus a half serving of fruit.

6. Jell-O: Prepare sugar-free Jell-O in advance; store covered in the refrigerator. Eat all you want without worry. Jell-O has no calories or carbohydrate. Mix with fruit cocktail for special treat. A half cup of fruit cocktail packed in water (not syrup) counts as one serving of fruit.

7. Hard Candies: Sugar-free hard candies are a personal favorite of mine. I often hanker for a sweet after meals, and sugar-free candies (usually sweetened with sorbital) have about 35-50 calories per 3-4 pieces.

8. Ice Cream: Your local grocery store stocks a wide variety of sugar-free, fat-free ice cream, ice milk and frozen yogurt. Read the labels and choose your favorite sugar-free and fat-free version for the fewest number of calories per serving. I usually opt for portion-controlled fudge pops or frozen fruit bars, also available in sugar-free and fat-free versions.

9. Frozen Fresh Fruit: Wrap small, ripe bananas in plastic. Freeze, then peel and eat like a frozen fruit bar (1 per serving). Seedless grapes are wonderful frozen treats; 12-15 grapes count as one serving of fruit.

10. Chocolate: Sometimes you just want a taste of the “real thing.” Dark chocolate, with more antioxidants and less saturated fat, is the best. Hershey’s, among other manufacturers, offers dark chocolate in both sugar-free and regular varieties with only a 40 calorie difference per serving. Both have the same amount of fat and cholesterol; sugar-free has 170 calories and 0 grams of sugar per serving vs. 210 and 20 grams of sugar for the regular. The fine print on the label tells consumers that sugar-free chocolate is not calorie-free, and that the sweetener in sugar-free chocolate, lactitol, can have a laxative effect when eaten in excess.

Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.

07-13-2007, 11:39 AM
a can of crushed pineapple with juice mixed with an angel food cake mix... that's all you add to the mix, all the liquid you need. then bake.. it's awesome with fat free cool whip, or just by itself. I'll see if I can find the size of the can of pineapple in my recipe cards and add it, but it's the largish, but not huge can.. (i know, could you be more specific).. then you just bake according to directions.


07-16-2007, 02:32 PM
Dee, I am going to have to try that. I love pineapple and angel food cake! Don't eat a whole lot of cake but once in a while I like something sweet.

Sassy...thanks for the recipes & tips! The shrimp especially sounds good. And since we got our gas grill I LOVE grilling!

07-18-2007, 01:26 AM
The cake mention above is also very good made with sugar free cherry pie filling. Nothing else, just the cherries. Mmmmm!

07-23-2007, 11:39 AM
hmmm.. i hadn't thought about that.. wonder if it would taste good with apple pie filling? I love apples.

08-13-2007, 11:00 PM
50 Good-For-You Foods Under 100 Calories

Jackie Newgent, R.D.

Maybe you really are what you eat, at least when it comes to good health. Research is constantly finding new links between diet and conditions such as heart disease, cancer and Alzheimer’s. "Some experts think that diet along with regular exercise is almost as important in reducing your risk of disease as not smoking," says Marion Nestle, Ph.D., M.P.H., author of What to Eat. Fruits and veggies rule when it comes to eating well, but you may be surprised to learn that chocolate, beer and even vodka have benefits, too. The best part? Each of these superfoods has less than 100 calories!


2⁄3-oz piece dark chocolate (semisweet or bittersweet)
95 calories
Dark chocolate contains antioxidants called polyphenols, which may reduce the risk for developing cardiovascular disease, insulin resistance and high blood pressure.

1⁄3 cup guacamole with 3 Tbsp chopped tomato
90 calories
Get some Latin flavor along with vitamin C, folate, potassium and monounsaturated fats—which may help to maintain healthy cholesterol and blood pressure levels.

9 Kalamata olives
95 calories
You’ll need to limit sodium the rest of the day, but these olives are worth it as another tasty source of monounsaturated fats.

3 Tbsp roasted, unsalted soy nuts
80 calories
For a protein-rich snack, munch on soy nuts; they may lead to a reduction in high blood pressure and LDL ("bad") cholesterol.

2 tsp natural peanut butter
65 calories
It’s rich in antioxidants and may reduce your risk of developing type 2 diabetes, according to a Harvard study.

25 dry-roasted, unsalted pistachios
85 calories
They’ll give you a boost of fiber and arginine—an amino acid that boosts blood flow and may keep your arteries flexible.

13 whole almonds
90 calories
This heart-healthy snack is rich in vitamin E, which may prevent cholesterol buildup on
artery walls.

1⁄2 oz natural white Cheddar cheese puffs (like Robert’s American Gourmet Smart Puffs)65 calories
The puffier, the better, and pick ones made from whole-grain corn, since diets high in whole grains have been linked to a reduced risk of heart disease.

1 stick sugar-free gum
5 calories
Chew your way to healthier teeth and a slimmer body. Research suggests that sugar-free gum helps prevent cavities and helps you eat less (if you chew a stick instead of reaching for a high-cal snack).


3⁄4 oz sharp Cheddar
90 calories
Just a small amount provides 15 percent of your daily calcium needs and may reduce your risk of breast cancer (especially in premenopausal women).

1⁄2 cup all-natural, fat-free, fruit yogurt that contains inulin (try Stonyfield Farm)
85 calories
Inulin is a prebiotic that boosts calcium absorption and immunity as well as wards off digestive issues by upping the "good" bacteria.

1 small scoop (1⁄3 cup) organic lowfat frozen yogurt with active cultures (try élan Frozen Yogurt)
80–90 calories (varies)

Swap your ice cream for fro-yo with live active cultures: You’ll get 10 percent of the daily value of calcium and increase the healthy bacteria in the stomach. Go organic to avoid artificial bovine growth hormone, which can raise your cancer risk.


1 bottle (12 fl oz) light beer
95–135 calories (varies)
Cheers for beer! It contains B vitamins and selenium, and ongoing research suggests moderate beer consumption may play a role in boosting bone density, too. Just have no more than one alcoholic drink a day.

1 (4 fl oz) glass red or white wine
95–100 calories (varies)
Wine may help your heart—and keep your brain sharp. A recent study found that a drink a day may slow the worsening of dementia.

1 (8 fl oz) vodka soda
95 calories (based on 11⁄2 fl oz 80-proof vodka)
It’ll keep you in good spirits—and good health; a University of Buffalo study found that having alcohol in moderation (three to five drinks per week) lowers the risk of heart attack.

2⁄3 cup pomegranate juice
90 calories
Research shows that this antioxidant-rich juice may help ward off cancer, and one study on mice found that it may also slow the growth and spread of lung cancer cells.

1 cup low-sodium tomato juice
50 calories
One cup of tomato juice contains a full serving of vegetables—plus ample vitamin C and vitamin A.

1 cup green tea sweetened with 1 Tbsp honey
65 calories
Green tea is one of the richest sources of antioxidants. Research has linked it to a lower risk of stroke and many cancers. Drizzle in honey for an extra antioxidant blast.


2 medium organic kiwis
95 calories

One kiwi contains your daily requirement of vitamin C, and organic ones have more than their regular counterparts.

1 cup blueberries
85 calories
Blueberries are one of the most potent antioxidant-containing fruits on the
planet, thanks to pterostilbene—a powerful antioxidant that may turn out to be a colon-cancer fighter.

3 Tbsp cranberry sauce
75 calories
By blocking bacteria from sticking around, cranberries play a key role in prevention of urinary tract infections, heart and gum disease.

1 medium apple with peel
70 calories
An apple a day truly may keep the doctor away—but you need to eat the peel, too. Research suggests that eating the peel may help protect against chronic diseases, since it’s a rich source of antioxidants.

2 medium figs
75 calories
Packed with minerals, figs have more fiber than any other popular fresh or dried fruit (3 grams fiber for two figs).

1 cup fresh red raspberries
65 calories
1 cup of raspberries has 8 grams of fiber and over half the vitamin C you need daily. These nutrients, along with others, may explain why raspberries may help ward off colon cancer.

3 Tbsp dried tart cherries
75 calories
Jam-packed with beta-carotene and other antioxidants, these sweet-tart fruits may help manage the pain and inflammation of arthritis, as well as help lower blood sugar and regulate insulin levels, two risk factors for diabetes.

2 cups watermelon
90 calories
Juicy watermelon will quench your thirst while providing you with potassium, fiber, and vitamins A and C.


1⁄3 cup shelled edamame
65 calories
Edamame (soybeans) are a tasty source of digestive-friendly fiber (3 grams in this serving); they’re also rich in iron, which is especially important for women who don’t eat meat.

1 small (or 1⁄2 medium) baked potato
85 calories
This spud may reduce the risk of developing type 2 diabetes, according to a study published in the American Journal of Epidemiology.Just keep it out of the fryer.

1 cup salsa
70 calories
One cup counts as two servings of veggies—and provides a slew of nutrients, including vitamins A and C, folate, iron, calcium and potassium.

1 small (or 1⁄2 medium) baked sweet potato
55 calories
Sweet potatoes are loaded with beta-carotene, which can help prevent stomach and lung cancer and slow the aging process.

1 cup sliced yellow onions, caramelized in 1 tsp extra-virgin olive oil
90 calories
Eating onions seems to reduce the risk of stomach and other types of cancers. The olive
oil may help enhance the absorption of nutrients.

1 cup lowfat, reduced-sodium vegetable soup
90 calories
Filling up on high-volume, low-energy-dense foods, like soup, can help you eat fewer calories.

1 cup broccoli florets with 3 Tbsp veggie dip
95 calories
Cruciferous veggies, like broccoli and Brussels sprouts, have powerful anticancer properties because they’re rich in an antioxidant called sulforaphane.

1 cup pure canned pumpkin
85 calories
Until Thanksgiving rolls around, get your pumpkin out of a can. One cup gives you 760 percent of the daily value of vitamin A, 7 grams of dietary fiber, 500 mg potassium and much more.

2 cups fresh chopped spinach, sautéed with 11⁄2 tsp extra-virgin olive oil
75 calories
Dairy isn’t the only way to get calcium; this leafy green is a great source, too. It also contains folate, which has been linked to a lower risk of stroke and ovarian cancer.


1 large egg
70 calories
Eggs (with the yolks) are packed with protein and are naturally nutrient-rich with choline, iron, zinc and the carotenoids lutein and zeaxanthin. That’s why they may help prevent birth defects and various eye conditions (such as cataracts, glaucoma and macular degeneration), and keep your brain sharp.

21⁄2 oz baked or broiled coho salmon
99 calories
This fish is packed with omega-3s, which help to maintain healthy blood pressure levels and keep your heart in good shape.

1 roasted chicken drumstick without skin
75 calories
A small amount of nutrient-dense dark meat provides potassium, selenium, zinc and more.

11⁄2 oz organic hot dog
85 calories (without the bun)
Pick up a 100% organic beef dog (preferably "grass-fed and finished") for a boost of omega-3s. Enjoy it in a whole-grain bun with ketchup (a good source of lycopene).

2 oz lean beef eye-of-round roast (antibiotic-free), trimmed of fat
90 calories
This lean and petite portion provides the best-absorbed form of iron and is an excellent source of protein—which may help you stay at a healthy weight.

1⁄3 cup canned red kidney beans or fat-free vegetarian refried beans
85 calories
Beans are one of the few vegetables that are rich in both dietary fiber and protein; just 1⁄3 cup provides a whopping 5 grams of each.

3 Tbsp hummus
80 calories
Hummus is made from chickpeas, a legume that’s full
of folate and can reduce your risk of heart disease, certain types of cancer
and possibly even Alzheimer’s.


3 Tbsp all-natural granola
85 calories (varies)
Get a fiber boost by topping yogurt with a little granola. Pick one with at least 3 grams of fiber per 1⁄4 cup. But watch out for added sugar; look for 5 grams or less per 1⁄4 cup.

1 small oatmeal cookie
65 calories
If you’re going to have a cookie, choose one made with whole grains like oats. A diet rich in whole-grain oat products can help keep cholesterol levels low.

1 slice (1 oz) whole-grain bread
65 calories
Make sure it’s 100% whole grain (whole wheat, whole rye, etc.). Research from Harvard School of Public Health suggests a whole-grain–rich diet is associated with a reduced risk of heart disease and diabetes.

10 natural blue corn tortilla chips
90 calories
Corn is actually a whole grain, so these chips may help protect your heart. Blue corn flour also contains more antioxidants than the yellow version. It’s OK to eat the full-fat chips on occasion, especially if they’re made with safflower, sunflower or canola oil (full-fat tortilla chips are only
2 calories more per chip than the baked kind).

1⁄3 cup cooked quinoa
85 calories
Quinoa (pronounced keen-wha), a small beige whole grain with a chewy texture, is quicker-cooking and higher in protein than most other whole grains. Research shows it may help reduce inflammation in the circulatory system, a risk factor for heart disease.

2 cups air-popped popcorn with 1 tsp butter
95 calories
Popcorn is popped whole-grain corn, so it’s a healthy, fiber-rich food.


2 1⁄2 tsp real mayonnaise
85 calories
Mayo often gets a bad rap, but the truth is that it contains mostly unsaturated fat (the good kind) and no trans fat. Just limit the amount (this serving provides 9 grams total fat).

2 tsp flaxseed oil
80 calories
Flaxseed is higher in omega-3s than olive oil, making it a good pick for vegetarians or those who don’t eat much oily fish.

Jackie Newgent, R.D., is the author of The All-Natural Diabetes Cookbook.

09-12-2011, 02:39 PM
A list of a few I've collected from various web sites:

sliced raw red bell peppers. they're crunchy and sweet and only 30cal/serving

dill pickles are good, too! A little high on sodium, but only 5 cals a spear!

Laughing Cow Light Cheese wedge - 35 calories -
Babybel light cheese - 50 calories
Small orange - 45 calories
olives I eat the almond stuffed ones 2 are 25 calories

low fat cottage cheese (90 calories) with hot sauce mixed in and I dip bell pepper strips in it (30 calories)
sugar-free Fudgsicles... 40 cals in each
boiled eggs with yolks removed 17 cals per egg white - great source of protein

Celery stick filled with Tzatziki Yogurt & Cucumber dip
...Dip is 35 cal per 30g or 2 tbsp and celery is 7cal for 40g
...Crunchy and creamy at the same time!
...All up a yummy snack for about 40 cal.

raw almonds - 5 almonds, 50 calories
Sugar free Jello is also good at 40 cals per 2 cups
Light n Fit nonfat yogurt (60 calories)

Diet slushies! Just blend together a fruity diet drink mix (Crystal Light, etc.) with ice and diet sprite. You can sip/munch on it for a while and it's practically zero calories!

50 calories snacks (no fruit or veg)

1 sesame breadstick or 2 graham crackers or 3 Ritz crackers or 10 oyster crackers or 2 triscuits or 2 saltines or 1 Pecan Sandie or 1 Oreo or 1 Lady Finger or 5 animal crackers or 2 arrowroot cookies or 1 fig bar or 3 ginger snaps