Snacking

Snacking can be a healthy part of any meal plan, even if you are trying to lose weight. Snacks provide energy between meals, and prevent you from overeating at meal time. Healthy snacks can be good sources of important nutrients including many vitamins and minerals, and can provide fiber. Try to avoid "empty calories" from foods and beverages like soda, candy and chips. They provide a lot of calories but lack healthy nutrients. Be sure to limit the portion size of snacks because too much of a food, even if it is healthy, can lead to excess calories and weight gain.

Tips for calorie conscious snacking:

Keep healthy snacks on hand in the office, car and at home so you do not have to rely on vending machines or fast-food restaurants
Plan your snacks and portion sizes ahead of time-before you feel hungry
Don’t snack until you feel full; stop when you are no longer hungry
Eat slowly and give your body time to signal that it’s had enough
Choose fresh fruits, vegetables, whole grains, and low-fat
dairy products for a nutrient-rich snack

Tip: You can update
your meal plan to include
Good Measure snacks.

While a large calorie restriction and intense exercise can lead to a faster weight loss, small changes can add up over a longer period of time. As little as 100 calories per day can make the difference between losing, or gaining, 10 pounds over one year. If you are trying to lose weight, try to limit your snacks to 200 calories or less.

Healthy Snack Ideas
Snack	Serving Size	Approximate calories
Fresh fruit	1 piece, or 1 cup	50-100 calories
Fresh vegetables	1 piece, or 1 cup	25-50 calories
Air popped popcorn	2 cups	60 calories
Dry cereal	1 cup	100 calories
Crackers and peanut butter	6 saltines or 2 graham cracker squares, 2 tsp peanut butter	100 calories
Pita bread and hummus	1 large pita, 2 Tbsp dip	100 calories
Low-fat yogurt	1 cup	100-250 calories
Low-fat cottage cheese	3/4 cup	150 calories
Granola bar	1 bar	100-200 calories
Nuts	1/4 cup	150-200 calories

Cucumber Yogurt Dip: Pair with raw chopped vegetables or whole wheat pita bread. Yields four, 1/4 cup servings.

Ingredients:

· 1 cup low-fat plain yogurt

· 1 medium cucumber, diced

· 1 clove garlic, minced

· 2 Tbsp onion

· 2 tsp lemon juice

· 1 tsp dried parsley

· Salt and pepper to taste

Directions:

1. Combine all ingredient

2. Stir until well blended

3. Refrigerate until ready to use