Healthy snacks for weight loss

Healthy snacks for weight loss

Author: Jennifer Searles - Professional Figure competitor.
Weight Loss: Snacking Guidelines
Snacking can actually help you lose weight and maintain weight loss. That's because by eating a planned between-meal nosh, you're less likely to overeat at your meals. The trick, however, is to not overdo the snacks. Here are some guidelines to follow:
* Women should strive for two snacks per day.
* If you get very little exercise and are over 50, limit yourself to 200 calories of snacks per day.
* If you are very active and younger, you can have two 200-calorie snacks per day.
* If you find that you are losing more than three pounds a week, choose from the higher-calorie snacks or add additional snacks to your daily menus until you maintain or lose at a rate of no more than two pounds per week.

* 100-Calorie Snacks
* 1/4 c 1% cottage cheese and 1 c sliced strawberries
* 1 hard-boiled egg dipped in 1 Tbsp light ranch dressing
* 1/2 c fat-free ice cream or frozen yogurt
* 28 pistachios
* 10 almonds or cashews
* 1 large stalk celery stuffed with 1 Tbsp peanut butter
* 1 slice whole wheat bread with 1 oz turkey breast
* 1 oz mozzarella string cheese and 4 green olives
* 1 c light yogurt
* 1/2 oz baked tortilla chips with 2 Tbsp salsa
* 1 fat-free chocolate pudding cup
* 1/2 whole wheat bagel (4" diameter), toasted, with 1 Tbsp sugar-free jam
* 1/2 c steamed soybeans (edamame)
* 1 hard-boiled egg with 1/2 slice toasted wheat bread
* 1 c chicken noodle soup with 2 saltine crackers
* 1 small (4") whole wheat pita with 1 Tbsp hummus
* 1 slice whole wheat bread with 1 oz sliced turkey breast and mustard
* 1/2 c 1% cottage cheese with 1 c cherry tomatoes
* 2 fig bars
* 20 animal crackers
* 1 c berries mixed with 2 Tbsp plain, nonfat yogurt
* 3 to 4 c microwave air-popped popcorn (see package for calories per cup)

* 200-Calorie Snacks
* 2 fig bars and a medium apple
* 1 oz trail mix and 1/2 c light fruit yogurt
* 1 c broth-based soup and 2 rice cakes
* 1/4 c roasted sunflower seed kernels
* 1/4 c dry-roasted mixed nuts
* 8 reduced-fat Tricuit crackers with 1 oz reduced-fat cheddar cheese
* 1 whole wheat English muffin topped with 1 Tbsp reduced-fat peanut butter
* 1/2 c raisin bran cereal with 1/2 c skim milk
* 1/2 c 1% low-fat chocolate milk and 4 squares low-fat graham crackers
* "Free" Hunger-Fighting Foods and Beverages
You can have virtually any vegetable (minus the more calorie-dense potatoes, yams, peas, and beans) as snacks during the day, and enjoy them in unlimited quantities.
* Hot tea with skim milk and sweetener
* Sparkling water with lemon
* Salad greens, any type
* Bell peppers
* Carrots
* Celery
* Tomatoes
* Steamed or fresh broccoli/cauliflower
* Mushrooms
* Sprouts
* Onions
* Asparagus
* Beets
* Green beans
* Vinegar
* Mustard
* Herbs and spices
* Low-sodium tomato or V-8 juice
* Low-sodium fat-free salad dressing

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