By Shakera Williams

March is National Nutrition Month! Celebrate all month long with some of these healthy, low-calorie snacks that you can prepare yourself. You’ll save money, reduce waste, and stay fuller longer with these 100- to 200-calorie ideas that you can portion yourself.

1. Raisins (50 or about 1 oz.): 85 calories
2. Skim milk latte (8oz.): 85 calories
3. Low-fat cottage cheese (4oz.) with 2 canned pear halves (in own juice): 80 calories
4. Air-popped popcorn (3 cups or 1 oz.): 95 calories
5. Graham crackers (8 small rectangles or 2 full squares): 100 calories
6. Thin pretzel sticks (48 sticks or 1 oz.): 100 calories
7. Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
8. Unsweetened applesauce (1 cup): 100 calories
9. Apple (small) with low-fat cheese (2 oz.): 150 calories
10. Baby carrots (10) with hummus (1/4 cup): 150 calories
11. Peanuts (a handful or 1 oz.): 175 calories
12. Raw or toasted almonds (23 whole or 1 oz.): 170 calories
13. Walnuts (14 halves or 1 oz.): 190 calories
14. Pecans (20 halves or 1 oz.): 200 calories
15. Low-fat yogurt (6 oz.): 175 calories (or less)
16. Tortilla chips (12 chips or 1 oz.) with salsa (1/2 cup): 175 calories
17. Whole wheat crackers (10) with peanut butter (1/2 Tbsp): 175 calories

Shakera Williams, DHSc, MPH, Assistant Extension Agent, Nutrition and Community Health, Webster and Claiborne parishes.

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