Experts advise that eating just 100 fewer calories a day could help you lose weight.
Researchers at Loughborough University looked at reasons behind why people gained weight and found that it was often caused by people eating extra hidden calories.
Eating the right snacks can sometimes prove to be the make or break of weight loss. The wrong type of snacks can easily blow out your calorie intake for the day.
However, it’s actually quite surprising at how difficult it is to work out exactly what 100 calories looks like on a plate, which is why so many people struggle with weight issues. A shop-bought muffin, for example, can contain as much as 500 calories!
Here’s what 100 calories looks like – it’s quite surprising….
It not easy to see 100 calories on a plate and many items of food can seem very misleading. For example, just ONE tablespoon of mayo is 94 calories!
We are all guilty of mindlessly lathering sauce on our food without thinking about exactly what we are eating.
Not many of us have just ONE Tim Tam or just a handful of Pringles.
While we don’t advocate obsessing over every single bite you put in your mouth at The Healthy Mummy, it’s really good to be aware of the calorie content of some seemingly harmless snacks.
They can quickly add up and blow your calories out for the day!
These foods contain 100 calories
Small bag plain chips 19 g – 97 calories
1 Tim Tam – 91 calories
1 small 18 gram Freddo Frog – 97 calories
1/2 portion of McDonald’s small fries – 110 calories
10 Pringles – 112 calories
1/5 of a Mrs Mac Sausage roll – 104 calories!!
1 tablespoon mayonnaise – 94 calories
1.5 Oreos – 100 calories
Healthy Mummy comparisons
If you’re serious about losing extra kilos, it’s important to plan for healthy snacks to get you through your day.
You don’t want to feel deprived either, so having some really yummy low-calorie snacks prepped and ready to go will ensure you stay on track with your weight loss goals – and they won’t leave you feeling sluggish.
The 28 Day Weight Loss Challenge has heaps of sweet and savoury snacks that are super easy to prepare – and they will keep you FULL.
Freddo Frog 35 gram – 187 calories Vs Healthy Mummy Choc Brownie Bites – 89 calories
10 Pringles – 112 calories Vs Dried Apple Slices – 128 calories
6 Jatz Crackers – 117 calories Vs Parmesan Seed Crackers – 90 calories
10 Healthy Mummy snacks for under 100 calories
1. Flourless Parmesan Seed Crackers – 90 calories
Go crackers over this delicious and easy to prepare snack. Perfect for baking on the weekend and storing in an airtight container ready for when hunger strikes. Why not make some of your favourite Healthy Mummy dip to go with these!
90 CALS Serves 2, Prep time 10 mins, Cook time 5 mins
1/8 cup parmesan, grated
1 tsp black or white sesame seeds
1 tsp chia seeds
1 Preheat oven to 200ºC. Line a baking tray with baking paper.
2 Mix all ingredients together in a bowl.
3 Place an egg ring on the baking paper and sprinkle 1½ teaspoons of mixture evenly within the ring, making a circle shape. 4 Repeat to make 6 circles. Carefully remove the egg ring(s) to just leave the circles of cheese on the tray. 5 Carefully place tray into the oven and bake for approximately 5 minutes or until cheese has melted and crackers are golden. 6 Let cool before gently removing from paper. Three crackers are one serve. Great served with a healthy dip or enjoyed alone. Store in an airtight container for 4-5 days.
2. Rich and Indulgent Double Choc Bliss Balls – 64 calories
Bliss balls are a great healthy snack option. And these double chocolate bliss balls are perfect for those chocoholics among us! The recipe is completely adaptable and can be made to suit your tastes and favourite flavours. You could try adding some flavoured extract like peppermint, for an ‘after dinner mint’ chocolate; add your favourite fruit and/or nuts for a tasty and crunchy experience, or roll in cacao or shredded coconut instead of dark chocolate for an extra indulgent treat.
3. Iced Cinnamon Scrolls – 67 calories
OMG yum! You won’t believe that these are only 67 calories each! That’s half the calories of the cinnamon scrolls you see at the bakery. Make a double batch and store individually in the freezer for when you need a guilt free snack to get you through the afternoon! Another delicious cinnamon scrolls recipe!
4. Paprika Roasted Chickpeas – 45 calories
Having a jar of these in the cupboard is a great way to ensure you always have a healthy snack on hand when needed. You can adjust the recipe if you fancy something sweet by swapping the paprika and salt for some brown sugar and cinnamon.
Prep time: 10 mins
Cook time: 30 mins
- ¼ cup tinned chickpeas, drained
- ¼ tsp extra virgin olive oil
- ¼ tsp smoked paprika
- pinch of salt
- Preheat the oven to 180ºC.
- Drain chickpeas. Tip onto paper towel, then rub gently to dry them.
- Transfer to a lined baking tray.
- Drizzle with olive oil and toss to combine.
- Sprinkle with paprika and a pinch of salt and bake for 30 minutes.
- Allow to cool slightly to serve.
TIP: Make extra and store in an airtight container in the pantry for up to a week.
5. Fruit and Nut Chocolate Clusters – 95 calories
Getting a good kick of protein and fibre into your snacks will ensure you’ll feel full and satisfied. The fruit and nuts in this recipe will do just that, and the peanut and chocolate flavour combo makes these super healthy snacks taste AMAZING!
6. Salted Caramel Popcorn- 96 calories
These cute little popcorn cups tick all the boxes for movie night! This is a great healthy snack the kids will also love and are great to serve at a birthday party. Make extra and store leftovers in the fridge in an airtight container for up to a week.
7. Mint Choc Bubble Crunch – 76 calories
This is one of our most popular recipes in the Healthy Mummy community. Great to meal prep and perfect for the kids lunch box too as they’re no nuts in the recipe.
8. Tzatziki Rolls – 85 calories
This is a really quick and easy snack to make. Have all the ingredients ready to go in the fridge ad pantry and you can assemble in no time to avoid unhealthy options when you’re in a rush.
Prep time: 5 mins
- ½ Lebanese cucumber
- 1 tsp reduced-fat feta
- 1 tbsp reduced-fat ricotta cheese
- 1 tsp reduced-fat Greek natural yoghurt 2 tsp mint leaves, chopped
- pepper, to season
- 2 wholegrain crackers, eg, Vita-Weats
- Use a peeler to make wide ribbons from the cucumber.
- Create piles of cucumber ribbons, then lay them out along some paper towel.
- Mash feta and combine with ricotta, yoghurt and mint. Season with pepper.
- Spread some of the feta mixtures along the length of each cucumber ribbon you have peeled.
- Roll the ribbons into rounds and serve two on top of each cracker.
9. Easy Chocolate Slice – 99 calories
One of the best things about The 28 Day Weight Loss Challenge is that chocolate is NOT off the menu!! With meal plans full of delicious recipes including healthy versions of your favourite treats, you’re much more likely to stick to your goals. This easy chocolate slice is a great example of one of the many chocolatey guilt-free snacks.
10. Coconut Oat & Peppermint Bites – 59 calories
Super tasty and easy to prepare, these Coconut Oat and Peppermint bites are a great budget snack utilising pantry staples. Store in the fridge or freezer so you’ve always got them on hand.