The Right Snacks Can Help Dieters Lose Weight

Americans are getting more of their daily calories today from snacks than they did three decades ago, dietitian Megan Murphy writes. And they eat many more salty snacks (low- and high-fat), candy, nuts, seeds and cereals. Snacking on high-fat desserts like cake has decreased, but snacking on low-fat desserts has increased. However, she notes, snacking doesn’t necessarily have to contribute to the obesity epidemic and can be a healthy part of a weight-loss diet, if certain guidelines are followed: eat low-calorie snacks – 100 to 200 calories – to stave off hunger;  avoid sugary or fatty snacks; choose snacks rich in protein and fiber; carry healthy snacks with you rather than buying junk snacks; and eat smaller meals after snacking during the day.