“15 Signs You May Have an Iron Deficiency”

 

Iron can make the difference between you feeling on top of the world and downright miserable. Check out these surprising signs you need to pump up your iron levels.

GOT IRON? MANY WOMEN DON’T: Getting enough iron is essential, especially for women. Iron helps you produce red blood cells and maintain a healthy immune system.

YOU’RE EXHAUSTED: The most common symptom of iron deficiency, it's also possibly the most difficult one to detect. "Women are so used to having frenetic (‘fast and energetic in a rather wild and uncontrolled way; frantic; hectic; anxiety driven’) lives and feeling tired," says Nancy Berliner, MD, deputy editor of Blood, the journal of the American Society of Hematology. "They often just dismiss being tired as part of life." However, iron deficiency causes less oxygen to reach your tissues, so your body is deprived of the energy it needs. If your "normal" fatigue is coupled with you feeling, weak, irritable, or unable to focus, iron (or a lack thereof) might have something to do with it. After all, there's a reason people whose iron deficiency progresses into anemia are often said to have "tired blood."

YOU HAVE HEAVY PERIODS: In women, the number-one cause of iron deficiency is too-heavy periods, says Jacques Moritz, MD, director of gynecology at Mount Sinai St. Luke's Roosevelt in New York City. "They lose too much blood, replace about half of it, and then lose too much again the following month," he says. "It's like filling up a car with a small hold in the tank." Your period should only fill two to three tablespoons each month. Try the tampon test: If you have to change your tampon more frequently than every two hours, talk to your gyno.

YOU’RE PALE: There's a reason the words "pale" and "sickly" are often used interchangeably. Hemoglobin gives your blood its red color and, thus, your skin its rosy hue. That means that low levels of the protein can suck the color straight from your skin, Dr. Moritz says. If you have a light complexion, it's pretty easy to spot. No matter your skin tone, though, if the inside of your lips, your gums, and the inside of your bottom eyelids are less red than usual, low iron may be to blame.

YOU GET SHORT OF BREATH EASILY: No matter how deeply you breathe, if your oxygen levels are low, you'll feel out of air, explains Dr. Berliner. If you notice yourself getting out of breath doing things that you'd normally handle just fine—be it climbing a flight of stairs or knocking out your usual workout—iron deficiency could be to blame.

YOUR HEART IS POUNDING: An overworked heart can end up suffering from irregular heartbeats, heart murmurs, enlargement, and even heart failure. Before you freak out, don't. For things to get that bad, you would probably have to suffer from iron deficiency anemia for quite some time, suggests a review of cardiomyopathy and iron deficiency in the Texas Heart Institute Journal. However, if you know you have heart problems, it's important to get your iron levels checked as iron deficiency can worsen existing heart problems.

YOU HAVE RESTLESS LEG SYNDROME: Can't stop fidgeting?  About 15% of people with restless leg syndrome have iron deficiency, according to Johns Hopkins Medicine. The lower the iron levels, the worse the symptoms.

YOUR HEAD HURTS: An iron-deficient body will prioritize getting oxygen to your brain before it worries about other tissues, but even then, your noggin will still get less than it ideally should, Dr. Berliner says. In response, the brain's arteries can swell, causing headaches, according to the National Headache Foundation.

YOU CRAVE CLAY, DIRT AND ICE: Called pica, craving (and actually eating) non-food substances can be a sign of iron deficiency. Iron-deficient people may be tempted to chow down on chalk, clay, dirt, and paper. Luckily, most women opt for ice, says Dr. Berliner, who tells her anemic patients to come back to see her if they start craving ice.

YOU FEEL ANXIOUS FOR NO REASON: As if your life wasn't stressful enough, iron deficiency can trick you into feeling even more anxious. A lack of oxygen revs up your body's sympathetic nervous system, which is kind of like your body's gas pedal, Dr. Berliner says. Plus, since iron deficiency can send your heart racing, it's easy to feel like you're in fight-or-flight mode even when you have every reason to feel relaxed.

YOU’RE LOSING YOUR HAIR: Iron deficiency, especially when it progresses into full-blown iron deficiency anemia, can cause hair loss. "It sends your body into survival mode, so your body channels oxygen to support vital functions as opposed to ones like keeping your hair intact," explains Dr. Moritz. Don't panic if there are a few hairs in your drain, though. Most scalps lose about 100 hairs on a good day.

YOU’RE VEGATARIAN OR VEGAN: All iron is not created equal. Your body absorbs heme iron—which comes from meat, poultry, and fish—two to three times more efficiently than non-heme iron from plants, says nutritionist Rania Batayneh, author of The One One One Diet. You can still get enough iron with careful meal planning. Dark leafy greens, whole grains, and legumes are all rich in iron; pair them with vitamin-C-rich foods like bell peppers, berries, and broccoli to boost your absorption.

YOU HAVE AN UNDERACTIVE THYROID: Iron deficiency slows your body’s thyroid function and blocks its metabolism-boosting effects, according to the National Academy of Hypothyroidism. Hypothyroidism if often missed—six in 10 people with a thyroid disease don't know they have it, according to the American Thyroid Association—so if you notice low energy levels, weight gain, or even a lower body temperature, talk to your doc.

YOU’RE PREGNANT: Folic acid deservedly gets a lot of pre-natal press, but babies-to-be also need iron, and they can steal mom's stores. What's more, many women lose a substantial amount of blood during delivery, which can lower iron counts, Dr. Moritz says. If you're pregnant with multiples, have pregnancies close together, or regularly vomit because of morning sickness, you may need to boost your iron intake.

YOUR TONGUE LOOKS WEIRD: Besides sapping the color out of your tongue, low iron counts can reduce levels of myoglobin, a protein in red blood cells that supports muscle health, like the muscle that makes up the tongue, Dr. Berliner says. As a result, many people who are iron deficient complain of a sore, inflamed, and strangely smooth tongue.

YOU HAVE CELIAC OR INFLAMMATORY BOWEL DISEASE: Even if you get enough iron in your diet, celiac disease and inflammatory bowel diseases like Crohn’s and ulcerative colitis can lead to problems absorbing nutrients, iron included. These conditions cause inflammation in and damage to the digestive tract. If you've been diagnosed with any of these GI diseases, talk to your doctor about how you can increase your iron absorption.

HOW TO GET MORE IRON? Iron requirements aren't one-size-fits-all, especially women. Women between the ages of 19 and 50 typically need 18 mg per day. However, if you're pregnant, that amount bumps up to 27 mg. If you're breastfeeding, you should get just 9 mg. Plus, how heavy your periods are could also alter your needs. Older than 50 and not menstruating? You only need 8 mg per day. That's not a hard target to hit—a single serving of lentils, spinach, beef, nuts, chicken, or chickpeas, will all score you at least a couple milligrams.

BY: K. Aleisha Fetters, Health Magazine, Updated January 29, 2018

Much Love, Dr. Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Fruit and Veggie Skins You Can Eat”

 

POTATO: Although you might be more interested in what’s inside the potato, its skin has fiber and tons of nutrients, like vitamins B and C, potassium, calcium, and iron.

PEACH: The fuzzy skin on peaches is packed with antioxidants and vitamins. Not only that, it has lots of dietary fiber, too. Peach skin has loads of vitamin A. There are also carotenoids -- a kind of antioxidant and provitamin -- in peach skin. These could help lessen your chances of cataracts. You’ll be getting a good amount of fiber too, which helps your body digest food.

EGGPLANT: An eggplant’s skin has lots of antioxidants. This is especially true for eggplant varieties that are darker in color. For example, purple eggplant varieties will have more nutrients in their skin than the white varieties. You may find an eggplant's skin a little too chewy to eat.

WATERMELON: Watermelon rinds have an amino acid called citrulline. It can help get rid of nitrogen in your blood and can also help ease pain if you have sore muscles. In fact, the rind has more citrulline than the juicy flesh. If you’re not keen on eating the rind raw, there are other ways to prepare and eat it. You can pickle it, juice it, or stir fry it like a vegetable.

APPLE: Interestingly, apple peels have more vitamins and fiber than what's inside. Fiber is helpful for stopping cholesterol buildup in your blood vessels. There’s also an antioxidant called quercetin that can help your brain and lungs work better.

CUCUMBER: Most of a cucumber's nutrients are in its dark green outer skin. It has lots of potassium, antioxidants, and fiber. The skin is also rich in vitamin K, a nutrient that supports bone health and blood clotting. But if the cucumber you want to eat isn’t organic and it has a heavy waxed coating, you might want to peel it anyway.

MANGO: Poison ivy has a chemical called urushiol. It’s what causes the itchy rash for most people who come in contact with it. Mangos have that same chemical, mostly in the skin. If you don’t get a rash from poison ivy, great news -- the skin of a mango is chock-full of dietary fiber. It’s also packed with vitamins E and C, antioxidants, polyphenols, and carotenoids. On top of that, it has polyunsaturated fatty acids and both omega-3 and omega-6.

KIWI: Kiwis have fuzzy, tough skin, but don’t let that stop you. You can scrape off the fuzz if you don’t like it. If you do eat the skin, you’ll get antioxidants, flavonoids (plant chemicals), and vitamin C. In fact, the skin has more of those nutrients than the inside does.

ZUCCHINI: Zucchini peels can taste a little bitter, but they’re extremely nutritious. You’ll get fiber, potassium, and some extra vitamin C. The skin of a zucchini also has loads of antioxidants, like lutein, carotenoids, and zeaxanthin. You can reap the benefits of this veggie skin by combining them with other flavors, like in a salad, or by cooking them.

BANANA: Bananas have a peel that’s tough to eat and tastes bitter. Still, the peel has some great health benefits. It has potassium and antioxidants, like lutein. Lutein is good for eye health. Banana peels also have something called tryptophan, an amino acid. Since the skin is tough and bitter, you can boil it for a few minutes, then bake in the oven to dry it out for a tea or a smoothie.

ORANGE: Orange peels have an incredible amount of vitamin C -- twice the amount that’s inside the fruit. They’re also packed with vitamin B6, calcium, potassium, magnesium, and riboflavin (a B vitamin). Orange peels are hard to digest and they can be bitter. So, use a grater to make orange zest. You can zest in salad dressings or sprinkle it directly on top of a salad. The flavor of the zest also goes well with chocolate and ice cream.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on July 02, 2021

SOURCES:

Simply Healthy Family: “Can You Eat The Peach Skin? Find Out The Truth Here.”

National Cancer Institute: “Carotenoid.”

A Healthier Michigan: “Seeds vs. Skin: Revealing the Healthiest Parts of Produce.”

UnityPoint Health: “Your Fresh Fruit Nutrition and Calorie Guide.”

Foundation Louis Bonduelle: “Eggplant.”

Produce for Better Health Foundation: “Are mango skins safe to eat?”

Eat Better Move More: “Can I Eat The Skin of A Mango?”

Oregon State University: “Riboflavin.”

BlackDoctor.org: “9 Times You Should Eat Fruit & Vegetable Skins.”

Watermelon.org: “Three Ways to Eat Watermelon Rind.”

Northside Hospital, Everyday Wellness: “Five Food Scraps You’re Tossing—But Should Be Eating.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Know Your Leafy Greens”

 

WHAT’S SO GREAT ABOUT GREENS? They’re super foods at their finest, rich in all kinds of vitamins and minerals. High in fiber and low in calories, greens can help manage your weight while special plant compounds may lower your risk of some cancers, heart disease, and osteoporosis (a disease that causes brittle bones). And yes, they can taste good!

ARUGULA: Don’t let the wispy leaves fool you. These pungent greens, sometimes called “rocket,” have a peppery kick. And although arugula looks fragile, it’s more nutrient-dense than carrots, tomatoes, and even sweet potatoes, which may help you avoid chronic disease as part of a healthy lifestyle. Bonus: Whether you have a garden or an indoor planter, arugula is easy to grow.

SPINACH: The natural compounds in this mild-tasting green can help stave off a host of health issues from age-related eye problems and anemia (a lack of iron) to Alzheimer’s. Spinach’s combo of low sodium and high potassium may even help control your blood pressure. One cup cooked has only 41 calories and just over 4 grams of fiber. Add a handful of spinach to eggs, pasta, soups, sauces, and smoothies.

CHARD: You’ve probably seen the large leaves and brightly colored stems of the “rainbow” variety of chard. It’s in the same plant family as beets. Its nutrients help keep your bones and brain healthy, lower blood pressure, and improve how well food moves through your gut. Chard is also a rich source of iron. (Eat it with a food that’s rich in vitamin C, like tomatoes, and your body absorbs even more.) To cook, treat chard leaves like spinach and its stems like asparagus.

KALE: This leafy green is almost the poster child of leafy greens, thanks to the calcium, potassium, and vitamins A, K, B6, and C it contains. Its slightly bitter flavor is good in salads, especially paired with something sweet like diced apples or dried fruit. You can also steam, stir-fry, or roast kale leaves and break them up into “chips.” Choose a bunch with leaves and stalks that are firm and deep green. Store up to five days in your fridge. Any longer and your kale will toughen.

MUSTARD GREENS: Think of these greens as a mustard-flavored version of kale. Their pungent flavor makes them a good match with sausages, creamy sauces, and cheese-based dishes, and the sturdy leaves are firm enough to hold up in a soup. Too spicy for you? A dash of lemon juice or vinegar will tone down cooked mustard greens.

TURNIP GREENS: If you love soul food, chances are you’re already a fan of turnip greens. But did you know that they’re a great source of calcium, which keeps your bones and teeth strong? While some recipes call for turnip greens to be fried in bacon grease, they’re just as tasty slow cooked in broth and a splash of canola oil, honey, and apple cider vinegar.

COLLARD GREENS: One serving has 338 micrograms of vitamin A, more than a third (for men) to a half (for women) of your daily requirement. A member of the cabbage family, collards grow in a bouquet. Their large leaves collect soil, so rinse them well before use. Many beloved soul food and Southern recipes call for collard greens to be slow cooked with pork. To cut the saturated fat, skip the meat and sauté them in a little oil and season with your choice of spices.

BOK CHOY: Toss some chopped bok choy into your next stir-fry. Also called “Chinese cabbage,” it has crunchy white stems and delicate green leaves. It’s a great source of vitamins A and C, plus folate. Bok choy is also a “cruciferous” veggie, like arugula, Brussels sprouts, and cauliflower. Natural compounds in those veggies may help lower your risk of some types of cancer.

ROMAINE: The darker the green, the better it is for you, but don’t count out this main feature of Caesar salads. Romaine still has 17 times more vitamin A than plain old iceberg. (Not to mention more calcium, folate, and vitamin C.) Always wash your romaine, even the pre-bagged kind, before eating. It’s been linked in recent months to outbreaks of E. coli, a germ that causes severe cramps and diarrhea.

ICEBERG LETTUCE: This lightweight lettuce doesn’t have enough nutrients to count as a great-for-you green. It’s more than 90% water. Still, it can fill you up with few calories and zero fat and cholesterol. Choose a head with fresh outer leaves. Rinse and dry well, then store in a plastic bag in your fridge for up to a week. Pump up an iceberg salad by mixing in other veggies such as beets, carrots, and spinach.

IT CAN BE EASY BEING GREEN: To reap all the benefits of leafy greens, aim to eat at least 1 1/2 to 2 cups each week. (Keep in mind that cooked greens shrink by half.) To keep it simple, start by chopping up new kinds of greens and adding them into the usual type of salad you make. Have a picky palate? Toss with a citrus salad dressing. The sweet-sour taste will tone down the bitter tang that some greens have.

HOW TO CLEAN AND STORE: Rinse your greens, even if they come in a bag (not all bagged ones are pre-washed, and a rinse can’t hurt). A salad spinner can help quickly wash and dry leaves. (Too much handling and you can bruise them.) Have large leaves to clean? Dunk into a large bowl of cold water and swish around so the dirt sinks to the bottom. Then gently pat dry with a towel. Keep any leftover greens in the crisper drawer of your fridge.

RAW OR COOKED? It’s a toss-up as to whether cooked or uncooked greens are better for your health. Raw greens tend to be higher in some vitamins, such as vitamin C. Yet cooking them can increase some other nutrients. (For instance, 1 cup of raw spinach has 30 milligrams of calcium, while the same amount of cooked spinach has 245 milligrams.) To get the best of both worlds, eat a mixture of both raw and cooked leafy greens.

HOW MUCH IS TOO MUCH? Leafy greens are great for most people. The more, the better. But if you take a blood-thinning drug, check with your doctor before you put them on the menu. Many greens, such as spinach, kale, collards, and chard, are high in vitamin K. Too much in your body can lessen a blood thinner’s effect. And if you’re on a low-oxalate diet to help prevent kidney stones, you might need to limit some greens such as spinach. Your doctor can let you know.

REVIEWED BY: Christine Mikstas, RD, LD WebMD on September 11, 2020

SOURCES:

Eatright.org/Academy of Nutrition and Dietetics: “Different Kinds of Lettuces and Greens,” “Tips to Help Kids Enjoy Fruits and Veggies,” “The Beginner’s Guide to Cruciferous Vegetables,” “Foods to Prevent Iron Deficiency,” “Healthy Soul Food, Your Way,” “How to Get Your Kids to Eat Dark, Leafy Greens,” “Food Sources of 5 Important Sources for Vegetarians.”

Mayo Clinic: “Healthy Recipes: Caesar Salad with Grilled Chicken,” “Warfarin Diet: What Foods Should I Avoid?” “Slide Show: 10 Great Health Foods.”

Mayo Clinic Health System: “The Many Types and Health Benefits of Kale,” “Get Your Fill of Fall Superfoods.”

Fruits & Veggies – More Matters: “Iceberg Lettuce: Nutrition, Selection, Storage,” “Collard Greens: Nutrition, Selection, Storage,” “Bok Choy: Nutrition, Selection, Storage.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger,” “Kale vs. Spinach; Which is Heart-Healthier?” ”Living with Irritable Bowel Syndrome,” “Crunchy and Cruciferous: You’ll Love This Special Family of Veggies,” “Kidney Stones: Oxalate-Controlled Diet.”

U.S. Department of Agriculture Agricultural Research Service: “Dark, Green Leafy Vegetables,” “Basic Report: 11457, Spinach, raw,” “Basic Report: 11458, Spinach, cooked, boiled, drained, without salt,” “Basic Report: 11162, Collards, cooked, boiled, drained, without salt.”

Center for Urban Education About Sustainable Agriculture: “Collard Greens.”

Chicago Academy of Nutrition and Dietetics: “National Spinach Day.”

Michigan State University Extension: “Get calcium and vitamin D by growing and eating vegetables and fruit.”

University of Massachusetts at Amherst/New England Vegetable Management Guide: “Beet and Swiss Chard.”

Tufts University/New Entry Sustainable Farming Project: “Swiss Chard,” “Mustard Greens.”

University of Wyoming Extension/ Nutrition and Food Safety: “Seeing (Leafy) Green.”

Preventing Chronic Disease: “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.”

The University of Rhode Island: “Make Like Popeye: The Powerful Benefits of Science.”

FDA: “FDA Investigating Multistate Outbreak of E. coli 0157: H7 Infections Linked to Romaine Lettuce from Yuma Growing Region.”

Institute of Medicine: National Academies: “Dietary Reference Intakes (DRIs): Vitamins.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

 

“25 Super Snacks With 100 Calories or Less”

 

1/2 CUP SLOW-CHURNED ICE CREAM: Surprise! Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. 

• Saturated Fat: 2 g
• Sodium: 45 mg
• Cholesterol: 20 mg
• Carbs: 15 g

6 CUPS MICROWAVE POPCORN: When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It is also high in fiber, which can help you stay full longer.

• Saturated Fat: 0.5 
• Sodium: 220 mg
• Cholesterol: 0 mg
• Carbs: 24 g
• Fiber: 6g

MINI QUESADILLA: You may not expect cheese quesadillas to make a list of low-calorie snacks but try this recipe: sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds. This quick and tasty snack has only 100 calories and 1.3 g of saturated fat.

• Saturated Fat: 1.3 g
• Sodium: 182 mg
• Cholesterol: 6 mg

COTTAGE CHEESE AND CANTALOUPE: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.

• Saturated Fat: 0.7 g
• Sodium: 468 mg
• Cholesterol: 5 mg

THREE CRACKERS WITH CHEESE: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.

• Saturated Fat: 1.2 g
• Sodium: 397 mg
• Cholesterol: 7 mg

FOURTEEN ALMONDS: When the munchies strike while you are on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they are rich in fiber and protein, which help keep hunger at bay. "They're a great snack when you're stuck in traffic," Blake adds.

• Saturated Fat: 0.63 g
• Sodium: 0 mg
• Cholesterol: 0 mg

SIX WHOLE-GRAIN PRETZEL STICKS: For those who do not like nuts, pretzels are just as convenient when you're on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.

• Saturated Fat: 0.4g
• Sodium: 257mg
• Cholesterol: 0 m

BAKED APPLE: Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

• Saturated Fat: 0 g
• Sodium: 2 mg
• Cholesterol: 0 mg

CHEESE-STUFFED PITA POCKET: Here's one that is easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2-ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

• Saturated Fat: 0.8 g
• Sodium: 149 mg
• Cholesterol: 4 mg

BLUEBERRY SMOOTHIE: A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. "It's very refreshing and very cold," Blake says. "That slows down your ability to drink quickly." Snacks that take more time to finish are often more satisfying.

• Saturated Fat: 0 g
• Sodium: 59 mg
• Cholesterol: 2 mg

1/3 CUP EDAMAME: These young soybeans are among the healthiest snacks you can find. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you will get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.

• Saturated Fat: 0.5 g
• Sodium: 4.5 mg
• Cholesterol: 0 mg

3/4 CUP FROZEN MANGO CUBES: You can buy these pre-packaged or make them yourself. "It's like having frozen candy," Blake says. "It's a great way to get beta-carotene and fiber while satisfying your sweet tooth." A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

• Saturated Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg

EIGHT BABY CARROTS WITH HUMMUS: When you are craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

• Saturated Fat: 0.4 g
• Sodium: 210 mg
• Cholesterol: 0 mg

APPLE SLICES WITH PEANUT BUTTER: Mixing sweet with salty is a tried-and-true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, do not use more than 2 teaspoons of peanut butter in all.

• Saturated Fat: 0.8 g
• Sodium: 2 mg
• Cholesterol: 0 mg

YOGURT WITH SUNFLOWER SEEDS: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

• Saturated Fat: 0.26 g
• Sodium: 0 mg
• Cholesterol: 0 mg

NONFAT GREEK YOGURT WITH HONEY: Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.  The best part is, you may feel like you are eating dessert.

• Saturated Fat: 0 g
• Sodium: 53.5 mg
• Cholesterol: 0 mg

HALF A BAKED POTATO WITH SALSA: Microwave a baked potato for an easy snack that is loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories – keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.

• Saturated Fat: 0 g
• Sodium: 124 mg
• Cholesterol: 0 mg

FROZEN YOGURT SANDWICH: Nonfat frozen yogurt is a healthy alternative to ice cream, and it is easy to find varieties with no added sugar. Try making a "FroYo" sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you are only looking at 84 calories.

• Saturated Fat: 0.13 g
• Sodium: 104 mg
• Cholesterol: 1 mg

20 PISTACHIOS: Don't let the high fat content in pistachios scare you off -- most of the fat is unsaturated or "good" fat. Eat 20 pistachios, and you will only take in 80 calories and less than a gram of saturated fat. Plus, they are rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

• Saturated Fat: 0.8 g
• Sodium: 0 mg
• Cholesterol: 0 mg

FROZEN BANANA POP: If you are looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you will have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.

• Saturated Fat: 0.35 g
• Sodium: 3 mg
• Cholesterol: 7 mg

1 CUP TOMATO SOUP: Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say, "low sodium" and check the calorie count.

• Saturated Fat: 0.19 g
• Sodium: 471 mg
• Cholesterol: 0 mg

1/3 CUP DRY OAT SQUARES CEREAL: If you are a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties.

• Saturated Fat: 0.17 g
• Sodium: 83 mg
• Cholesterol: 0 mg

1 CUP GRAPES: Grapes are loaded with water, which means that just under a cup full is 100 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese and contain some fiber to boot. They are great eaten fresh or frozen.

• Saturated Fat: 0.1 g
• Sodium: 2 mg
• Cholesterol: 0 mg

SMOKED SALMON PINWHEEL: For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.

• Saturated Fat: 1.6 g
• Sodium: 495 mg
• Cholesterol: 13 mg

ONE CUP JICAMA STICKS AND SALSA: Jicama root is one veggie that is often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.

• Saturated Fat: 0.03 g
• Sodium: 235 mg
• Cholesterol: 0 mg

NOT-SO-SUPER SNACKS: Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they are also low in nutrients. It is better to make your snacks work for you by delivering protein, fiber, or antioxidants.

REVIEWED BY: Kathleen M. Zelman, MPH, RD, LD, WebMD on February 05, 2020

REFERENCES:

Kathleen M. Zelman, MPH, RD, LD, director of nutrition, WebMD.
Joan Salge Blake, MS, RD, LDN, clinical associate professor, Boston University's Sargent College of Health and Rehabilitation Sciences; spokesperson, American Dietetic Association.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center.
American Dietetic Association: "25 Healthy Snacks for Kids."
Edy's Slow-Churned: "Flavor Details."
Orville Redenbacher's: "SmartPop Butter Mini Bags 4 - Nutrition Facts."
United States Department of Agriculture National Agricultural Library.
Herr's Products. "Herr's Products - Whole-Grain Pretzel Sticks."
Self Nutrition Data.
Dole: "Mango."
Chobani Yogurt: "Chobani Yogurt - Products - Non-fat Greek Yogurt."

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