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The Lowdown: (about 1/2 bag) 70 calories, 1 g fat, 190 mg sodium
Anytime we can eat a half a bag of something without guilt, we're happy. When we also get 20 percent of the 25 grams of soy protein recommended per day to lower cholesterol, we're ecstatic. Try Cheddar, Barbecue, and even Fancy Fudge flavors as well.
The Lowdown: (1/4 cup) 71 calories, 3 g fat, 247 mg sodium
Save some after carving out your jack-o'-lantern or just buy 'em from the store -- either way, they're packed with protein, iron, and magnesium, which aids calcium absorption.
The Lowdown: (13, with 2 tablespoons salsa) 88 calories, 1.3 g fat, 342 mg sodium
Bored with regular baked tortilla chips? Scoop your salsa (full of cancer-fighting lycopene) with something a little more flavorful.
The Lowdown: (1/2 cup in shell with a dash of coarse salt) 90 calories, 4 g fat, 168 mg sodium
Whole green soybeans eaten out of the pod are a great source of cholesterol-lowering soy protein. A half-cup serving provides three grams of fiber and seven and a half grams of protein, plus a little calcium, iron, and vitamin C.
The Lowdown: (6) 98 calories, 2 g fat, 135 mg sodium
These whole-grain crackers offer a bonus three grams of fiber to keep you feeling full until dinner. (And you'll never detect the difference between the regular and reduced-fat versions.)
The Lowdown: (19, with 1 tablespoon ketchup) 99 calories, 3 g fat, 310 mg sodium
Trans fat-free and made-to-order in your oven, these beat droopy fast-food fries any day.
The Lowdown: (1 package) 100 calories, 6 g fat, 110 mg sodium
Everyone knows: Once you pop, you can't stop. So grab a preportioned 100-calorie container instead of the standard, full-size tube for built-in binge prevention.
The Lowdown: (1 ounce) 100 calories, 0 g fat, 240 mg sodium
Okay, so they don't count toward your daily whole-grain servings, but they're naturally fat-free and they'll satisfy even the worst case of stress-induced munchies.
The Lowdown: (5 cups) 100 calories, 4 g fat, 242 mg sodium
It's got more flavor than the 94 percent fat-free kind, and you can still scarf down nearly half of a 12-cup bag! You'll also get three grams of heart-healthy fiber.
Originally published in Fitness magazine, December 2005.