When the afternoon slump hits, it can be tempting to reach for the candy jar or swing by the vending machine, but junk food’s quick sugar rush will disappear in minutes, leaving you groggier than ever. Instead, it’s time to feed your 3 p.m. munchies more wisely.

“Snacking is often mindless, autopilot eating,” warns Gregory L. Jantz, PhD, an eating disorder specialist in Edmonds, Washington. “Often, snacks aren't eaten because you’re hungry, but because you are bored or are simply used to munching while you engage in certain activities.” A better way to snack, says Jantz, is to optimize the timing of healthy snacks between your meals. “Smaller meals and intentional small snacks help you regulate your blood sugar throughout the day, avoiding large ‘feast or famine’ swings," he says.
source-everydayhealth.com



The below snacks under 100 calories will help you choose your snacks wisely when hunger strikes.

Hard Boiled Eggs- Boil up a batch of eggs, put them in the fridge, and you’ve got an instant snack that packs 6 grams of protein into just 78 calories. The protein will keep you full and may help prevent overeating later.

One stick of Cheese String- One stick of part-skim string cheese has 80 calories and a whopping 8 grams of protein, plus a dose of calcium without the high saturated fat content of other cheese varieties. String cheese is a convenient, portable snack when you're on the go, and it's perfectly portion-controlled, taking the guesswork out of snack time!

A Handful of Almonds- This is probably one of my favourite snacks. Nuts are chock-full of protein and healthy monounsaturated fats, making them a smart snack choice Plus, a recent January 2015 study in the Journal of the American Heart Association found that consuming almonds in place of carbs (like bread or muffins) reduced cholesterol and belly fat, boosting heart health. So instead of reaching for that bag of pretzels for an energy boost, grab a small handful of almonds (10-15 nuts) to power you through the afternoon. 

A Slice of Raisin Bread- For a healthy morning snack that tastes like a decadent breakfast treat, try a piece of raisin bread. At 80 calories a slice, you can go ahead and top this with a tiny dab of light butter spread.

A cup of Cheerios Cereal- This classic children’s snack can work for adults too. In fact, you can enjoy an entire cup of crunchy Cheerios for a healthy snack that’s just 100 calories. To make the whole-grain goodness last, take a cue from kids, and eat them one by one.

A cup of Smoothie- Drinking a glass of smoothie is a great way  to quell hunger cravings, satisfy a sweet tooth, and pack in produce. Load up on low-calorie berries and add a touch of honey for sweetness. Use just half of a banana to keep the calorie count under 100 without losing the creamy texture. Amazing right??

3 Cups of Air-Popped Popcorn - At just 30 calories per cup, air-popped popcorn is the perfect food to reach for when the urge to head to the vending machine hits. By using an air popper, you get the fiber boost without excess fats and other additives. Enjoy 3 cups for under 100 calories and “eat it one kernel at a time to make it last longer. This is also one of my favourite snacks.

No fat Greek Yogurt- A single-serving yogurt is a portion-controlled snack that's easy to grab on the go. Choose a fat-free variety to stay at the 100-calorie mark, plus pack in a whopping 17 grams of protein and high-quality carbohydrates that help stabilize blood-sugar levels. 

Small cup of Latte with Skimmed Milk-The next time you could use an afternoon energy boost, use snack time as an excuse to get your creamy coffee fix. Be sure to order your latte with skimmed milk, and skip the sugary flavored syrups. “Hot beverages are satiating, and lattes are mostly milk, which is a good source of protein and calcium, a nutrient many people are lacking

2 cups of Strawberries- With just 46 calories per 1-cup serving, you can enjoy 2 cups of strawberries and still have calories to spare. They’re a great, juicy snack whenever in season. And frozen strawberries can be just as healthy the rest of the year