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Nibblesmart
Snacking while on a limited calorie diet
 It can happen when you least expect it... or show up at about the same time every day.
It's a "snack attack" - that moment when your whole concentration is only on food and nothing else will do. Many people blame these between-meal urges for making it difficult to control their weight. It's not snacking in itself, but the size of the snacks, that can really do a dieter in.
One way to solve this problem is to have a snack, but to keep it to 100 calories or fewer.
If the focus is on the calorie count, it becomes much easier to chose a snack and much easier to stick to your diet, and you can't stray too far if you only allow yourself that 100-calorie limit.
The 100 calories snack that you eat must contain a bit of protein, fiber, and carbohydrate, along with some fat. Junk food satisfies your brain but it does very little to satisfy your hunger. These kinds of balanced snacks can satisfy your appetite as well as help reduce the amount of food you'll eat at the meal that follows.
When foods containing no calories are chosen, snacking becomes bad for the dieter. While on a diet, one consumes limited calories, hence one must make sure that every calorie intake is chosen wisely in terms of providing the necessary nutrients as well as satisfying you. The snack should contain less than 25 % fat and should not be laden with sugar.
And if you're craving something sweet?
A piece of fruit is really the perfect snack - it's usually less than 100 calories and it can satisfy your sweet craving without adding too much sugar to your diet. If fruit is not possible, dried dates, figs or apricots are the best.
Fruit is great, but let's face it: There are times when it simply won't do. The good news is that experts say it's OK to indulge in a few cookies or chips as long as you eat reasonable portions.
Of course, that's not so easy to do when faced with a big box or bag of your favorite indulgence. The best thing to do is to serve yourself one portion and make the rest of the bag inaccessible. You could also divide the bag of cookies or chips into single-serving packets on your own (if you can resist the urge to sneak a few), and make sure that you don't have more than two bags per week.
You can also easily prepare your own 100-calorie snacks, built around foods you like to eat. The key to controlling calories is to work with a reliable calorie-counting guide, then weigh and measure every ingredient - at least at first. You should study how the snack looks on the plate before you take the first bite, to get an idea of what a portion should look like.
Need some ideas? Here are some suggestions for healthy 100-calorie snacks to get you started on the road to calorie-controlled snacking:
10 cashew nuts
10 almonds
1 small boiled or baked potato with 1/2 cup salsa or chaat masala
3 handfuls of unbuttered popcorn
A handful of roasted chana
A bowl of kurmura or sukha bhel
A cup (5 ozs / 150 gms) of upma / poha
1/2 vegetable sandwich with lots of cucumber, tomatoes on whole wheat bread and no butter. You can use pudhina chutney instead
A cup of noodles with plenty of vegetables
One masala roti without ghee or butter
One khakhra without ghee or butter
Two handfuls of roasted makhanas
One orange / apple / or sweet lime
A cup of papaya or melon
2 dried dates / figs / or apricots
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Jyoti Mehta
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