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Healthy Lifestyle Tip: Snacks: How they fit into a weight-loss plan

Your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think it's best to avoid treats altogether and wait for lunch. Not so, if weight loss is your goal. In fact, mini meals several times a day can help manage hunger and reduce binging. Eating a healthy snack may stop you from taking second or third helpings at your next meal, dramatically cutting the calories you consume. Healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all.

Well-planned, healthy snacks can complement your weight-loss plan. Select foods that satisfy your hunger, supply your body with energy, and provide important nutrients. Here are some of your best snack options:

Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels, and whole-grain crisp breads.

Fruits and vegetables. Eating fruits and vegetables provide a feeling of fullness with no fat and only a small number of calories. They also provide vitamins, minerals, fiber, and other nutrients.

Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.

Low-fat dairy products. Cheese, yogurt, and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have added sugar, so look for low-calorie or "light" varieties.

Although snacks can contribute to a healthy diet, they can also be a source of excess calories if you aren't careful. For example, a small handful of almonds (about 14 nuts) contains 100 calories and eat a cup of almonds, and the calorie count jumps to over 800 calories. The key to incorporating snacks into your weight-loss plan is to plan them with variety, moderation, and balance in mind.

Source: mayoclinic.com

Need some ideas? Prepare your own healthy low-calorie snacks using these suggestions:

• Half an apple with 2 teaspoons of peanut butter
• 1/2 cup frozen orange juice, eaten as sorbet
• An orange and a few dry-roasted nuts
• 10 cashew nuts
• 10 almonds
• 2 ounces of lean meat
• 3 ounces of low-fat cottage cheese and 3 whole-wheat crackers
• 1/4 cup fat-free ranch dressing with mixed raw vegetables
• 1 small baked potato with ½ cup of salsa and 1 tablespoons of fat-free sour cream
• 4 to 6 ounces of no-fat or low-fat yogurt
• 1 stick of string cheese and a few crackers