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How does snacking affect weight loss?

Toby Smithson
Nutrition & Dietetics

Snacks can help keep your blood sugar stable to help decrease the urge to eat high caloric foods, although snacks must be included in the total calorie consumption each day and not as “extra” food. If you consume an extra 100 calories per day, you will end up gaining about 10 pounds in a year. Choose foods that are rich in nutrients instead of rich in calories. Snacks should be thought of as a mini meal suing foods like fruit, vegetables, whole grains, low fat dairy or lean protein foods as the source of best snack choices. Low calorie snacks are the lower calorie vegetables such as cucumber, celery, bell pepper, tomato, broccoli and cauliflower. Choose the lower calorie snack foods like 0 calorie beverages or raw vegetables to help curb your appetite and keep the weight off.

Nibbling a snack while you check e-mail, grabbing leftovers off your kid's plate—such habits can add a lot of calories to your day and wreck your diet. In one United States Department of Agriculture (USDA) study, women underestimated their daily consumption by 700 calories! Keep a food journal and track everything (yes, even that Fun Size Snickers you grabbed off a coworker's desk). It's a small habit that can help double your weight loss.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.