Here’s one weight loss tip you can get on board with: Eat more throughout the day to slim down. Having small snacks (under 200 calories) between meals keeps you full so you don’t overeat at lunch or dinner, stabilizes your blood sugar and boosts your metabolism.
“The goal with snacks is to help keep you full so you don’t overeat later,” says Jennifer Teems, MS, RD, LD, a clinical dietitian at Piedmont Atlanta Hospital. She recommends the following healthy snacks that are easy to bring to school or the office:
Snacks under 200 calories*:
- ¼ cup of nuts is a great source of healthy fat and protein. That’s about an egg-sized portion.
- An apple with a tablespoon of peanut butter.
- A cup of grapes with an ounce of cheese (1 ounce of cheese is about the size of your whole thumb, from base to tip).
- 2 tablespoons of hummus and raw veggies like carrots, celery, cauliflower or broccoli.
- Air-popped popcorn. Choose a portion-controlled version that is low in fat. Many microwave popcorns now come in 100-calorie bags.
- A fruit-and-nuts bar. Teems likes KIND bars because they aren’t highly processed.
*The exact calorie count for these snacks may vary. Read nutrition facts to get an accurate count of what you are consuming.
Snacking tips:
- Look for protein and fiber in every snack. Protein tides you over until your next meal, and fiber regulates digestion.
- Avoid the vending machine. Sugary, processed foods won’t keep you satiated for long.
- Be prepared. The workday can be hectic, so plan ahead and pack non-perishable snacks you can keep at your desk. If you do choose a perishable snack, like cheese, make sure you have access to a refrigerator.
- Eat as many veggies as you want. There’s no limit here, Teems says. But be careful – too much fiber can lead to uncomfortable digestive symptoms.
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