Snacking between Meals
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True or false: You'll have more success at reaching your weight loss goals if you snack between meals.
True. You don't have to starve yourself between meals to succeed at weight loss. In fact, research shows that people who eat frequently and don't allow themselves to become overly hungry are more successful at weight loss.
The hard part is making sure that your snacks don't add extra calories that tip the scale beyond what you need for the day. If they do, they will sabotage your weight loss efforts.
Snacks should be kept to roughly 100 calories or less and can be created by spreading meals out rather than adding more food to your diet. You don't need to clean up your plate! Save part of a meal for an energy-boosting snack later in the day.
Here are some ideas to try:
- Eat your sandwich and apple for lunch, but save the yogurt for a snack.
- Or save the apple to eat later with a thin slice of cheese or a thin spread of peanut butter.
- Mix 1/8 cup raisins with 1/8 cup nuts (rather than eating 1/4 cup of nuts).
- Cut vegetables to snack on with 1/2 cup low-fat cottage cheese.
- Drink a glass of low-fat milk.
- Top whole wheat toast or crackers with a slice of tomato.
Your snacks should be low in calories and contain a mixture of carbohydrates, protein and a little fat to hold you over till your next meal.
I encourage you to find a way to work in mini-snacks between your meals. Just remember, whenever possible spread out the food you are already eating rather than adding more food to your diet.
Healthy regards,
Megan Porter, RD
