If your goal is to lose weight and keep it off, snacking should be part of your daily routine. Picture this; it’s 10:30 am, you’re at work and you start feeling those hunger pangs. You know lunch is a couple hours away, what should you do? Snack! If you starve yourself, you do it at the expense of your metabolism because when your body goes more than 3 hours without food it goes into what’s called “starvation mode”, in which your metabolism slows down. In addition, if you avoid snacking you’ll most likely end up overcompensating at your next meal by eating too much, and eating unhealthy!

Although some of you may feel guilty about snacking, know this; snacks aren’t necessarily bad as long as you choose the right snack. In fact, well timed healthy snacks helped me reach my weight loss goals and rev up my metabolism for the long run. You may be asking yourself which snacks should you eat? Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

I’ve compiled a list of 30 healthy snacks under 100 calories:

• Smoked Beef Jerky: About 1 ounce— look for low sodium. (80 calories)
• Grapes: 1 cup (62 calories)
• Popcorn: 2 cups, air popped. (62 calories)
• Raspberries: 1 cup (64 calories)
• Tangerine: 1 (47 calories)
• Pear: 1 (86 calories)
• Peach: 1 (58 calories)
• Mango: 1 cup (99 calories)
• Chunky Peanut Butter: 1 tbsp (94 calories)
• Apple: 1 (77 calories)
• Broccoli: 1 cup (58 calories)
• Cashews: 10 (91 calories)
• Cherries: 19 raw (98 calories)
• Watermelon: 2 cups cubed (94 calories)
• Egg: 1 hard boiled (70 calories)
• Frozen Yogurt: 1/2 cup fat free (99 calories)
• Almonds: about 14 unsalted, skin on (98 calories)
• String Cheese: light, 2 sticks (99 calories)
• Baby Carrots: 30 pieces (72 calories)
• Strawberries: 1 cup (77 calories)
• Kiwis: 2 medium (84 calories)
• Peanuts: about 20 (96 calories)
• FiberOne 90 Calorie Bar: (90 calories)
• Cottage Cheese: 1/2 cup — opt for the “no salt added” (90 calories)
• Cheerios: about 1 cup (99 calories)
• Oikos Greek Yogurt: 5.3oz (90 calories)
• Blueberries: 1 cup (84 calories)
• Banana: small/medium (about 95 calories)
• Cucumber Slices with Hummus: 1 cup cucumber slices, 2 tbsp hummus (98 total calories)
• Avocado: about 2 ounces (99 calories)