chocolate banana grahams snacks
EatingWellIf you're looking for an afternoon pick-me-up and trying to stay on a diet, a good snack can help you stay on track. Research suggests that nutritious snacks can stave off hunger by stabilizing blood sugar -- which may help you eat more sensibly at mealtimes. And when you keep snacks to 100 calories (or less), they can be a dieter's best friend, boosting your energy and keeping you satisfied without tanking your daily calorie tally. These easy snacks, including savory Parmesan popcorn, dressed-up hard-boiled eggs and refreshing smoothie pops, all come in at 100 calories or less and can carry you through those afternoon lulls.

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Lemon-Parm Popcorn

Whisk 2 teaspoons extra-virgin olive oil, 1/2 teaspoon lemon pepper and a pinch of salt in a small bowl. Drizzle over 3 cups air-popped popcorn and toss to coat. Sprinkle with 1 tablespoon freshly grated Parmesan cheese and serve immediately. Makes: 2 servings, 1 1/2 cups each. Per serving: 99 calories. What you get: Fiber.
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Strawberry-Banana Smoothie Pops

Place 2 cups frozen strawberries and 1 medium banana in a blender. Add 1 cup low-fat strawberry (or vanilla) yogurt, 1/2 cup cranberry juice cocktail (or pomegranate juice) and 1 tablespoon pure maple syrup. Blend until smooth. Divide among six 4-ounce freezer-pop molds. Freeze until firm, at least 6 hours. Makes: 6 (4-ounce) pops. Per pop: 92 calories. What you get: Vitamin C.
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Devilish Egg

Cut a hard-boiled egg (see Tip, below) in half. Combine 1 teaspoon low-fat mayonnaise, 1/4 teaspoon whole-grain mustard and a pinch each of salt and pepper and dollop it on the egg. Makes: 1 serving. Per serving: 91 calories. What you get: Protein.

Kitchen tip: To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.
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Chocolate-Banana Grahams

Break 1 graham cracker square into 2 rectangles. Top each piece with 1/4 teaspoon Nutella (or other chocolate-hazelnut spread), a slice of banana and a sprinkling of toasted shredded coconut. Makes: 1 serving. Per serving: 71 calories. What you get: Potassium.
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Frogs on a Log

Spread 1 stalk celery with 1 tablespoon reduced-fat cream cheese (Neufchâtel). Top with 5 sliced pimiento-stuffed green olives. Makes: 1 serving. Per serving: 62 calories. What you get: Potassium.
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Cottage Cheese Salad

Place 1/2 cup low-fat cottage cheese and 1/4 cup each chopped green bell pepper and chopped tomato in a small container. Sprinkle with 1 tablespoon minced scallion and a pinch each of salt and pepper. Makes: 1 cup. Per cup: 100 calories. What you get: Protein, Vitamin C, Calcium.