Potato chips provide a satisfying salty crunch but at a high price. A study from Harvard reported that a daily 150-calorie serving (just 15 chips!) equaled more than 1 1/2 pounds gained in four years.
- Air-popped popcorn: A cup of "naked" popcorn has just 30 calories and is 100 percent whole grain and provides fiber and antioxidants. Top with a dash of salt and one tablespoon of Parmesan cheese, if desired.
- Pistachios: Crunching on an ounce of pistachios (about 49 nuts) packs in as much protein as an egg and three grams of fiber for 160 calories. Research also shows that the shells may enhance satiety by making the portion appear larger, and the "empties" remind you of how much you've eaten.
- Grape-Nuts: As far as whole-grain cereals go, Grape-Nuts scores highest on the Crunch-O-Meter. Enjoy 1/4 cup of Grape-Nuts with 1/2 cup of plain Greek yogurt for a fiber- and protein-rich snack with less than 200 calories.
