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Snacking and Weight Gain

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Incorporating healthy snacks into a meal plan can be done easily when worked into the whole day's meal plan. Snack foods should be eaten in moderation. The serving size and type of snack is the most important part when choosing what to snack on.


Healthy Snack Ideas

By choosing snacks that are low fat and high in complex carbohydrates, snacks may be healthy. The following are some healthy foods that make tasty snacks. These snacks are also great for packing in lunches and taking to work to have between meals:

  • fresh fruit
  • raw vegetables
  • pretzels, rice cakes, low fat crackers, or air-popped popcorn
  • nonfat or low fat yogurt or frozen yogurt
  • frozen fruit popsicles, or
  • low fat cookies such as vanilla wafers, animal, or graham crackers


One way to eat snacks while trying to lose weight is to save parts of your meals to eat as snacks later on.


The site of certain foods can trigger a desire for the foods you're trying to avoid. Keeping snack stashes of high fat cookies or candy around may only increase the desire for such foods making it difficult to resist snacking on them. Maintain a stash of low-fat, healthy snacks that are also appealing when the urge to snack hits. Removing the temptations allows for healthy snacking while trying to lose weight. Also, planning for snacks and preparing them ahead of time may reduce the temptation to snack on high calorie choices.


Snack time can also be more enjoyable if you are doing nothing while snacking but concentrating on the enjoyment of eating. Know the times when you are most likely to snack. Add a snack to your daily food plan to correspond with this time. Planned snacking allows you to adhere to your plan and avoid empty calorie snacking or overeating. Also, by not skipping meals, the likelihood of snacking on high calorie foods will be reduced. For further information about weight control and snacking, contact a registered dietitian or your healthcare provider.