100-Calorie Snack Ideas from the No. 1 DASH Diet

Tom Moore, M.D., senior author, has spent more than 20 years studying the causes of high blood pressure. He has published more than 100 articles and book chapters on this subject for medical professionals. Dr. Moore has been a member of the faculty of Harvard Medical School for 25 years. He served as the Chairman of the Steering Committee of the DASH trial, the landmark medical study that proved that the DASH diet works. He lives in Boston, Massachusetts.

Resist the vending machine by prepping these healthy snacks ahead of time. Bonus: They’re cheaper than the commercial 100-calorie snack packs you’d find at the grocery store. From No. 1-rated The DASH Diet for Weight Loss.

• 1 rice cake spread with 2 teaspoons almond butter or natural peanut butter

• 1 cup sliced bananas and fresh berries

The DASH Diet for Weight Loss

The DASH Diet for Weight Loss


  • Get The DASH Diet for Weight Loss
  • Get The DASH Diet for Weight Loss
  • Get The DASH Diet for Weight Loss
  • Get The DASH Diet for Weight Loss

• 20 unsalted pretzel sticks, 1 reduced-fat string cheese stick, celery sticks (all you can eat)

• 1 medium apple with 1 ounce low-fat cheese

• 1 cup fresh fruit salad sprinkled with 1 tablespoon slivered almonds

• 1/2 of a reduced-fat string cheese stick and 4 whole-wheat snack crackers

• 1/2 medium banana sprinkled with 2 tablespoons shredded coconut

• 3 cups unsalted air-popped popcorn

• 1 cup strawberries with 1/3 cup plain nonfat yogurt

• All-you-can-eat green veggie sticks (cucumbers, bell peppers, celery) with 1 tablespoon “lite” dressing for dipping

• 1/2 cup unsweetened toasted oat cereal with 1/4 cup blueberries and 1/2 cup nonfat milk

• 1 hard-boiled egg with 1 slice melba toast

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