SNACKING FOR WEIGHT CONTROL

Snack foods that are more filling, have more fiber, and are low in fat and calories make good choices for weight control and a healthy diet. Incorporating healthy snacks into a meal plan can be easily done when worked into the whole day's meal plan. While snacking may satisfy our sweet and salt cravings, it should be done in moderation when trying to control weight.

Bad food choices are often made when food is grabbed while on the run because they are easy and quick to reach or buy. These are often cookies, soft drinks, candy, chips, or french fries. If you are snacking for weight control, these kinds of foods should be avoided because they are high in calories and fat.

The secret to healthy snacking is found in the foods you choose, the serving size, and how frequently you snack. Choose a variety of snack foods that are low fat and can be eaten when the urge to snack hits. Planning for snacks and preparing them ahead of time may reduce the temptation to snack on high calorie choices. Pack ready-to-eat healthy snacks in little bags or containers that are easy to grab when you get the urge to eat. Keep them in your briefcase, office, car, and home. Removing the temptation to grab high calorie foods allows for healthy snacking while losing weight.

When snacking for weight control, wise choices of foods include:

fresh fruit (such as berries, grapes, cantaloupe, apples, and bananas)
raw vegetables (such as carrots, celery, broccoli, cauliflower, bell peppers, and tomatoes)
pretzels, rice cakes, lowfat crackers, or air-popped popcorn
nonfat or lowfat yogurt, frozen yogurt, or cottage cheese
frozen fruit popsicles or
low fat cookies such as vanilla wafers, animal, or graham crackers

The sight of certain foods can trigger a desire for the foods you are trying to avoid. Keeping snack stashes of high fat cookies or candy around may only increase the desire for such foods, making it difficult to resist snacking on them. One way to eat healthy snacks while on a weight control program is to save leftovers of your primary meals to eat as snacks later on.

Snack time can also be more enjoyable if you are doing nothing while snacking but concentrating on the enjoyment of eating. Know the times when you are most likely to snack. Add a snack to your daily food plan to correspond with this time. Planned snacking allows you to adhere to your plan and avoid empty calorie snacking or overeating. Also, by not skipping meals, the likelihood of snacking on high-calorie foods will be reduced.

For more information about healthy snacking, contact your local chapter of the American Dietetic Association, call their national 24-hour Nutrition Information line at (800) 366-1655, or visit their website at www.eatright.org. The Dietary Guidelines for Americans are available on the Internet at www.nutrition.gov.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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