10 Alternatives to Fat-Free Snacks

In the 90s, fat-free products deluged the marketplace. Dieters were in a frenzy to get their favorite foods, without the fat. Fast forward to today, and you can still get everything from fat-free ice cream and cookies to fat-free hot dogs. Many weight watchers believe they are sticking to strict diet plans by using fat-free foods, but when you eat one of these foods, what are you really eating?

Most diet foods like these replace the fat with sugar, and each serving still packs a powerful caloric punch. Sometimes, fat-free foods actually have MORE calories than their normal counterparts. The best foods are those that are low in calories AND fat, not one or the other.

There are several ways to control your fat intake without turning to fat-free snacks. One method is to simply watch what you eat and still consume small portions of high-fat products like cookies or cakes. Another is to eat foods that are naturally low in fat and calories, but still taste delicious, such as fruits and vegetables. Yet another tip is to add foods that may be high in fat but have health benefits, like almonds or avocado, to your diet. Here are 10 alternatives to fat-free snacks:

1. Wheat or whole-grain pita bread with 1 tablespoon hummus – Though the chickpea-based dip is high in fat, it is also high in nutrients and will leave you filling satiated.
2. Avocado sandwich – Place ½ of a sliced avocado on two pieces of whole-wheat bread. Use pepper and salt to season, and add low-calorie mustard or a tomato for more flavor.
3. 1 oz. walnuts & ¼ cup dried fruit - Salty, sweet, and nutritionally sound!
4. Cheese & crackers – Whole-grain, low-fat crackers combined with reduced-fat cheese can be a winning combination, but remember serving size: 1 to 1.5 oz of cheese and 2-6 crackers, depending on the type.
5. Fruit smoothie – Blend your favorite fruits along with ice, skim or 2% milk, or low-fat yogurt for a frozen treat.
6. Rice cakes – Rice cakes are naturally low in fat. Flavored cakes are available that are low in calories but have more taste than the plain variety. Since rice cakes are not always the most fulfilling food, add a glass of skim milk, piece of fruit, or box of raisins to this snack.
7. Pretzels – Try a handful of pretzels in the middle of the day to prevent overeating. Even better are the low-sodium, unsalted pretzels.
8. Air-popped popcorn – Skip all the fat that the microwave versions add and enjoy a few healthy handfuls of popcorn. If you’re missing the salt and butter, try a teaspoon or two of cinnamon/sugar topping or chili powder (be sure to get a brand with low sodium).
9. Chips and fruit salsa – Reduced-fat tortilla chips cooked with canola oil, topped with mango or other fruit salsa, are fine in moderation.
10. Yogurt with granola – Ever tried the McDonald’s fruit and yogurt parfait? This is similar, but you can make it even healthier with your own mix-ins. Add low-fat granola and/or berries to plain, low-fat yogurt and enjoy a delicious dessert.

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