Healthy Snacks Shopping List

Low-Fat Cottage Cheese: You need calcium, and cottage cheese is a great way to get it. The low-fat variety isn't anywhere near as grainy and bland as the nonfat kind, yet it's almost as filling as the full-fat version. A cup will add only 160 calories to your day.

Fresh Fruits: All fruits nutritional, filling, and low in fat. Take a medium-size pear or apple: Each has only 60 calories. A cup of strawberries contains about 50 calories, and the same amount of blueberries has 40 calories. After you've rinsed berries, place them in small containers for snacking. If you want a real treat, add a dollop of low-fat whipped topping.

Frozen Fruit Bars: Look for those made from real fruit. You can find them in a rainbow of exotic colors and flavors, such as mango. They pack fewer than 100 calories and 0 grams of fat.

Yogurt: A rich source of calcium and protein, yogurt comes in an array of flavors. A 6-ounce container has between 90 and 300 calories, depending on whether it's regular, low-fat, or nonfat. Like nuts, yogurt boosts your energy level. For a sweet and crunchy snack, mix a handful of bran flakes with some lowfat yogurt.

Pudding: A 4-ounce cup has 140 calories and 4 grams of fat. Low-fat has 100 calories and 0 grams of fat. Good for a sweet tooth -- and filling too.