200 Calorie Snack Options

  1. 1 oz. nuts, such as 20 almonds, 17 cashews, or 15 walnuts
  2. 1 cup cottage cheese with ½ cup melon
  3. 2 tbsp bean dip with 20 baked tortilla chips and salsa
  4. ¾ cup yogurt with ½ sliced banana
  5. 4 oz. lean turkey rolled with Dijon for dipping
  6. 1 cup veggies sticks with 4 tbsp hummus
  7. ½ small whole wheat pita and ¼ cup hummus
  8. ½ cup yogurt with ¼ cup Natures Path hemp granola
  9. 10 Marys crackers with 4 domino size slices of cheese
  10. 1 pear with 1 laughing cow cheese
  11. Smoothie recipe of choice
  12. ½ avocado sliced & drizzled with balsamic and olive oil
  13. Cliff Bar
  14. ½ Muesli Pita with tsp almond butter

So how do you know how many calories you should roughly be having in a day?

The number of calories that you should eat depends of your weight, age, height, your activity levels and whether you are trying to lose, maintain or gain weight.
You need balance the calories that you take each day in the diet with the calories that you expend each day.

An easy way to figure this out without doing too many calculations and equations is simply dy adding a ‘0’ to your current weight ex: 165lbs + 0 to the end = 1650 kcal as your base daily caloric intake.

For a more complex but accurate approach

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

  • If you are sedentary : BMR x 20 percent

  • If you are lightly active: BMR x 30 percent

  • If you are moderately active (You exercise most days a week.): BMR x 40 percent

  • If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
  • If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day needed to maintain your current weight. In order to lose weight, you’ll need to take in fewer calories than this result or exercise more to burn off excess calories. Keep in mind that there are 3500kcal in 1lb so in order to lose 1lb you must create that much of a deficit. Weight loss of .8-2lb per week is the safest and most long-lasting approach to taking it off and keeping it off.

Posted in Nutrition