8 HEALTHY SNACKS – great for volume eaters

I am a volume eater, which means I like to eat a big plateful of food every time I eat. This serves me well but has some drawbacks too. Since I like to eat large amounts of food at one sitting, I have to choose really healthy options, so I can eat a lot without a lot of calories. The drawback is if I choose to have a bite of something decadent, it usually leads to binge eating, as I end up eating a plateful of decadent. I am working on that, though. Here are some flavorful, low calorie snacks that you can eat a lot of and not risk going over your calories.

1. Popcorn. Three cups of popcorn (air popped) have just 93 calories and 1.5 grams of fat. If you like the convenience of microwave popcorn, you might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.

2. Bean dip. Beans are a great source of protein and fiber, and they don’t have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapenos) and adding water to create your desired consistency. You can also use fat-free re fried beans. You could add some chopped bell or jalapeno peppers, green onions, or canned corn to add a crunchy texture, or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty fried tortilla chips, use baked chips or, better yet some crunchy raw veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.

3. Salsa. This is the perfect mix of tomatoes, onions, and peppers. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that’s the secret ingredient in most canned and jarred salsas. If you have time, try making your own pico de gallo: Just dice tomatoes and onions and mix with as much minced jalapeno and/or garlic as you can stand. Add fresh cilantro, and salt and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.

4. Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on a great base for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a “schmear” of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty cracker-topping treat.

5. Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don’t eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don’t go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks is the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat in-the-shell pistachios so you’re forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions.

6. Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame—steamed or boiled soybean pods—contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And a half-cup of beans only has 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature’s perfect foods. And like pistachios, you can serve them in their shells, which slows down your face-stuffing process, giving you time to feel full before you’ve overeaten.

7. Relish tray. Cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. If you use salty brands, you might consider rinsing them to get rid of some of the salt, or mixing them on a plate with some fresh, unpickled vegetables to mitigate your salt intake.

8. Deviled eggs. Eggs, once considered a scourge of the heart-healthy diet, are now getting a better rap. What’s indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese, Greek yogurt, or nonfat cream cheese with your favorite flavorings and spices, then blending or food-processing until creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you’ll have a high-protein snack without all the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip, salsa, or even a cherry tomato.