Keep it to 100 calories or less

Posted: Aug 30 in Nutrition, Recipes, Weight Management Strategies by

Working with patients in meeting their weight goals I often get asked about adding healthy grains, fats, or a treat into their food plan. My general rule is keeping the portion to “100 calories or less.”

So what is 100 calories? Here are some examples:

  • 1/2 cup corn, peas, sweet potato
  • 1/2 cup beans, lentils (115 calories)
  • 2-3T hummus (yummy dip with veggies)
  • 100 cal. popcorn microwave bag
  • 3/4 cup Kashi Go Lean cereal
  • 2 thin corn tortillas
  • 13 almonds
  • 1 T. nut butter
  • 1/4 avocado
  • 1/2 cup frozen yogurt
  • 1 frozen juice bar or fudgsicle

Whether you are trying to add healthy grains or fat back into your food plan or desire a treat now and then, remember the “100 calories or less” rule. It will help you stay in step with your health goals without feeling deprived.

Susan Ellis, RD



2 Responses to “Keep it to 100 calories or less”
  • Dr. Lazarus says:

    Susan – how about the 100 calorie “snack packs?” I always worry that since many of the 100 calorie snack packs are primarily refined carbohydrate, they’ll just leave you more hungry than you were to start with. Are any of them of good nutritional value?

    • Susan Ellis, RD says:

      100 calorie snack packs are convenient and abundant in the market. Unfortunately, the packs I have seen are not nutritious for you and would not be considered whole grain. Whole grain versus white flour does leave you feeling empty because the lack of fiber and nutrients. I recommend developing your own snack pack made up of air popped or lowfat popcorn, whole grain cereal (shredded wheat, Cheerios, Kashi), and some dried fruit (1 T raisins). Make a large batch and separate into 100 calorie portions. You will have a healthy snack pack for the entire week.

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