Lose weight snacking

Lose weight snacking

Smart snacks for your diet


That's right. You can do it. And your child can too. It's all about the choices you make. It's not going to work if you keep a candy bar in your coat pocket or chips in your closet. But if you really want to control your weight, these suggestions can help. 

You may know some of these. You may have heard them a hundred times, especially the ones about vegetables. But listen up. Maybe it's time and maybe we have some new ones for you. 

  1. Who goes grocery shopping? You? Then stop buying candy, chips, cookies, crackers and sugary beverages (soda, even diet soda, sweet tea, sports drinks, juice—juice has just as much sugar as soda). If there's only healthy snacks, you'll eat those instead. And if you are eating well, then an occasional treat when you're out won't be so bad. Right?
  2. Only eat sitting down in the kitchen. Not in front of the television, not in the bedroom. That means you're really hungry when you want a snack, not just something to do with your hands while you're watching a favorite show.
  3. Best diet drink: water. You don't like water? Squeeze in a slice of orange or lemon, or throw some strawberries or kiwi in there to give it some flavor
  4. Make healthy choices. Yes, that includes crisp, tasty veggies like carrots, celery and pickles.
  5. Popcorn. You can have 3 whole cups and it's only 100 calories. That's the same as just 10 potato chips, an ounce of cookies or one of those little bags of cookies. So easy to air pop. And you can flavor it by sprinkling on some of the different popcorn salts that are being sold.
  6. Kale chips: 2 cups, another easy to make and tasty snack. Massage the kale (gets rid of the bitterness, mix with a ½ teaspoon oil / cup, add seasoning if desired and bake at 300 until crisp)   
  7. A smoothie with fruit and vegetables or make it into popsicles
  8. More fruits and vegetables. Eat them raw. Or freeze grapes and bananas—have that instead of ice cream
  9. See the list below so you can judge
  10. Share your favorites here at Nutrition4Kids. Include a photo, ingredients and how you make it  
Lose weight snacking

100 Calorie snacks (approximately)

  • Fruit 1 cup
  • Dried fruit ¼ cup (raisins, apples, apricots)
  • Vegetables 2 cups
  • Breads 1 slice (an English muffin is ½ that)
  • Pasta 1 cup (without sauce)
  • Meat (lean) 2 ounces
  • Egg 1
  • Cheese 1 ounce
  • Yogurt ½ cup
  • Milk (whole) 2/3 cup
  • Ice Cream ¼ cup
  • Nuts 1 1/2 tablespoons
  • Nut Butter 1 tablespoon
  • Hummus 1 tablespoon
  • Toaster waffle 1
  • Pretzel 1 ounce
  • Chips (baked) 1 ounce
  • Kale chips 2 cups
  • Popcorn 3 cups 

Honey 2 tablespoons