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Eat More, Weigh Less -- Really!

Snack: 150 Calories

Snacking between meals -- assuming you're noshing on something that offers filling fiber, healthy fats, or lean protein -- keeps your blood sugar levels steady. Translation: You won't crash and get ravenous between meals. It's also an opportunity to sneak in extra nutrition. Indulge in one of the following treats between breakfast and lunch and another during that lull in the afternoon.


Starbucks Grande (16 oz.) Caffe Latte with nonfat milk

Starbucks Tall (12 oz.) Nonfat Green Tea

Starbucks Grande (16 oz.) Frappuccino Light Coffee

Starbucks Tall (12 oz,) Frappuccino Light Caffe Vanilla

Dunkin Donuts Hot Latte (10 oz.) with soy and sugar

Dunkin Donuts Hot Latte Lite (10 oz), plus a small banana

Hot cocoa (1 packet of a no-sugar-added cocoa mix) made with 1 cup of skim milk and topped with 5 mini marshmallows

Soup Snacks

150 calories' worth of any canned soup that has less than 300 milligrams sodium and less than 5 grams of fat per serving, such as Amy's Light in Sodium Organic Lentil Soup (1/2 can) or Campbell's Low Sodium Chicken with Noodles Soup (3/4 can)


1 Quaker Fruit Flavor Crisp Bar

1 Kashi TLC Chewy Granola Bar


18 baked tortilla chips served with 3/4 cup salsa

2 chocolate or caramel rice cakes each topped with 1 teaspoon peanut butter

Guacamole Treat

1/4 cup prepared guacamole (not more than 110 calories) with 5 baby carrots, 4 broccoli florets, and 4 rings bell pepper

Fruit Kebabs

1/2 cup cubed fruit (melons, pineapples, berries) dipped in 6 ounces of plain, low-fat yogurt

Hummus Snack

1/4 cup hummus with 4 baby carrots, 4 broccoli, florets, and 4 rings bell pepper

Yogurt Crunch

6 ounces nonfat fruit yogurt topped with 3/4 cup Fiber One (or 90 calories' worth of another whole-grain cereal)

Trail Mix

3/4 cup air-popped popcorn (lightly salted) mixed with 2 tablespoons sliced almonds and 2 tablespoons Craisins

Graham Cracker Crunch

1 graham cracker crumbled in 1/2 cup low-fat cottage cheese and sprinkled with cinnamon

Veggie Dip

5.3-ounce Fage Total 0% Greek yogurt with 1 tablespoon Lipton Onion Soup Mix. Dip in 8 baby carrots, 1/2 cup sliced jicama, and 1/2 cup snow peas.


1 slice of 45-calorie whole wheat bread spread with 2 teaspoons peanut butter and 2 teaspoons all-fruit, no-sugar added jam

Fruit 'n' Cheese

1 medium peach, sliced, and 1 stick part-skim mozzarella string cheese

When picking out a snack, find one with less than 2 grams of saturated fat and less than 10 grams of sugar.

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