Portion Patrol

 

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Computer screens, dogs, your paycheck: Some things should only come in size XL.

But at snack time, smaller really is better. A mere 100 calories can satisfy you until your next meal, but that amount is frustratingly hard to eyeball. You could pay the more than 100 percent markup some companies charge for 100-cal snack packs -- or simply keep these delish, nutritionist-approved treats on hand.

Sliced tomato with a sprinkle of feta and olive oil

Lunch left something to be desired? This savory dish will make your taste buds happy.

Vitamuffin VitaTop

Pop this vitamin-rich fudgy treat before a morning meeting and that Danish won't look so damn good.

Starbucks tall skinny latte

Score your caffeine fix along with a hunger-crushing 10-gram shot of protein and about a third of your daily calcium needs.

Banana

Naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium.

1/2 cup edamame (measured shelled)

Eating this protein-packed pick-me-up out of the shell will help make the snack last longer.

3 cups air-popped popcorn

Go ahead, nibble mindlessly as you zone out in front of Bravo. Even if you're watching trash, you won't be eating it.

Quaker Instant Oatmeal (regular flavor)

This speedy fiber- and protein-packed breakfast also makes for a warm, filling snack.

Yoplait Light yogurt (fruit flavors)

This bone-building goodie provides 20 percent of your RDA for calcium and vitamin D.

8 shrimp and 4 Tbsp cocktail sauce

The perfect appetizer -- and no one at the table will know you're counting calories.

2 Sargento Light String Cheese snacks

Any food you can play with is a great distraction; plus, the protein battles mid-afternoon hunger pangs.

Curves granola bar

Stash chocolate-peanut or strawberries-and-cream bars in your glove box to help you resist the lure of the drive-thru when you're on the road.

1 cup baby carrots with 2 Tbsp hummus

The crunchy texture keeps choppers busy, and tangy hummus feeds your need for comfort food.

1 1/4 oz turkey jerky

When you must have meat, chew on this low-cal, low-fat power snack.

1/2 cantaloupe

Like most fruit, melon contains a lot of water. So you get a lot of food -- and beta-carotene -- for not a lot of calories.

1 cup vegetable juice, such as V8, and 2 oz Oscar Mayer oven-roasted turkey breast

An antioxidant- and protein-rich hunger-buster.

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Related links:

How Much Sugar is in Your Food?

Wine or Beer: Which Has Less Calories?

Ditch Some Pounds!

Do You Have to Skip Dessert?

1 Tbsp peanuts and 2 Tbsp dried cranberries

Toss together this pared-down trail mix and pre-measure into plastic baggies.

1 cup strawberries and 3 Tbsp Cool Whip Free

For a totally guiltless dessert, dish up a bowl of this sweet, fiber-rich combo.

3 Amy's Cheese Pizza Snacks

These hot, crispy, cheesy bites are possibly the most satisfying late-night snack ever.

1 cup raspberries with 2 Tbsp plain yogurt and 1 tsp honey

This sweet mix does the job until you can break away from your desk for a full meal.

For more health tips, check out the latest issue of Women's Health, on shelves now!

2 egg whites with 1 slice whole wheat toast

This protein-and-carb duo gives you a light but energizing start when you have a belly-busting lunch on your calendar.

About 1/2 cup frozen yogurt

When you crave a cool treat, dip into smooth and yummy fro-yo--it's nowhere near as high-calorie as ice cream.