Eating a healthful snack can keep your metabolism revved up and prevent overindulging during meals. But snack wisely. Guessing at portions can pump a nutritious snack into a small meal. Here are ten 100-calorie options to conquer cravings and keep you on the right track.

Pistachios, 29. one of the lowest calorie nuts, they’re also high in phytosterols, folic acid and linoleic acid. These three substances help your body maintain healthy cholesterol levels.

Air-popped popcorn, 3 cups. if you tend to snack over a length of time, go for this low-calorie treat. You’ll get a whole-grain source of fiber without the added calories found in microwavable versions.

Vanilla wafer cookies, 5. these comforting cookies can satisfy a craving without breaking your calorie budget for the day.

Dark chocolate, ½ ounce. go with 70 percent or higher cacao to keep calories in check and provide a higher concentration of antioxidants. Chocolate also helps produce endorphins to improve mood.

Baby carrots, 1 cup, and plain hummus, 3 tablespoons. this crunchy and creamy combo has fiber, which makes you feel full, and almost no sodium.

Pretzel sticks, 50. if you typically reach for potato chips, swap them for these salty snacks with a tenth of the fat. Keep in mind that they still have a fourth of the daily recommendation for sodium.

Blackberries, 1 cup. rich in fiber and tannins, berries help your digestive system run smoothly.

Raspberries, 2 cups. berries satisfy your sweet tooth while supplying your body with antioxidants, which destroy free radicals that can lead to cancer and disease.

Cantaloupe, ½ medium. high in folate, vitamin c and potassium, this low-calorie fruit supports cell maintenance and function. It also contains two carotenoids-lutein and zeaxanthin-that promote proper eye function.

Nonfat frozen yogurt, 1/3 cup, with angel food cake, 1/3 cup. yogurt offers a tasty dose of calcium for your bones as well as live and active cultures for intestinal health. Made with egg whites, angel food cake is a lower calorie and low-fat alternative to dense cakes. Get extra credit by using low-sugar options and adding fresh berries.

Hint: Feeling hungry might actually be your body telling you it’s thirsty. Before grabbing a snack, drink 8 ounces of water and wait 15 minutes. Your hunger may disappear.