Satisfying snacks under 200 calories

>>> this morning on "eat smart today" satisfying snacks that are all under 200 calories. lisa williams the star of "hunger girl" on the food network and founder of hungrygirl.com. lisa, good morning and i'm hungry.

>> good morning. good because there's lots to eat today.

>> a lot of people are concerned about eating snacks because it's going to pack on the pounds. you say it can help you keep the pounds off. how?

>> it can. when you snack throughout the day you keep your metabolism up and when you goet to meal times you're not super duper hungry and won't overeat. eat every few hours.

>> all the justification i need. the first thing is jerky . that's an interesting thing.

>> jerky gets a bad wrap.

>> it does.

>> it's not cool, not beautiful. people don't love jerky but it's a good snack because it's low in fat, it's high in protein and low in calories.

>> jerky is low in fat?

>> low in fat. this is gourmet jerky .

>> it is.

>> so it's special. this jerky is the best, comes in chicken flavors and beef and the cool thing, it has dried fruits in it and some have beans and cheeses. it's simply snackin' and available online only. this is a vary jerky . i love it.

>> i really like salmon jerky . i eat that a lot. let's move on and talk about hum hummus.

>> this is super hummus. twice the protein and half the fat. four grams of protein, which is a lot of protein thanks to the chick peas but it also has soy beans in it as well. that's rare for hummus.

>> and also i'm eating it here with a nut thin, is it a nongluten cracker?

>> this is a gluten free cracker. you can eat 16 or 17 of them for 130 calories. they're made with almonds and rice, all-natural, and blue diamond makes them and a lot of bang for your calorie buck.

>> what about these?

>> we all like portion controlled pizza key. these are made by amy's, toaster pops. pizza flavored pop tarts . they're delicious, savory pop tarts , all-natural great for moms and kids.

>> i'm surprised, having pizza is a surprise to me.

>> it's a snack.

>> you got to limit enough to the tiny pizza.

>> portion control.

>> and cheese you want to make sure you limit your cheese. this is weight watchers .

>> this is weight watchers but what i like about the string cheese it's easy to grab, portable, very low in calories, 50 calories a stick and smoked cheese flavor which no other string cheese out there i've tried tastes as good as this.

>> you also think soup, we have to move on because we're running out of time . soup could be a good snack?

>> people who eat soup throughout the day take in 25% fewer calories throughout the day. great snack, fills you up.

>> let me hear that again. you're kidding. we have soup all the time. why is that, liquid?

>> it's liquid, water and you look for broth-based soup, read the labels.

>> that is good information.

>> throw that in the microwave, super easy.

>> now you're cooking.

>> 100 calories, it's good. we all like almonds. these are cocoa roast almonds dusted with cocoa if you want sweetness.

>> don't have a thick chocolate coating?

>> no. you get a little sweetness and a little bit of cocoa, a natural amazing nut fix, 100 calories.

>> now an eggo.

>> waffles.

>> as a snack.

>> did you ever think you could have two waffles and give you 35% of fiber for the day? nine grams of fiber for two waffles.

>> and chocolate chip .

>> you don't need syrup. you can have breakfast or a snack or you want a little chocolate fix.

>> i would eat ten of them. you have no idea i would totally eat the box. i don't have -- anyway, so if you could limit yourself to two you're fine.

>> these are bars, i know there are a lot of bars. i love these, taste like chewy peanut butter and jelly sandwiches, it's light bars and cranberry crunch, under 200 calorie, a great mini meal replacement or a snack.

>> as a snack you could eat the whole thing in.

>> yes, it's a 200 calorie snack. very satisfying.

>> thank you so much, lisa.

>> thank you.