Calorie wikiNutrition 101Shop

Lounge
Community diet


The Snack Food Makeover

The Snack Food Makeover
By Leslie Fink, MS, RD | 8/31/2005

"Snacks equal treats in many people's minds. Snacks do not equal fuel," says Liz Josefsberg, Success Story Coordinator for WeightWatchers.com and a Weight Watchers Meetings leader in New York City. But as Liz can tell you, there's no reason that a snack can't please your palate and still give your body more than just empty calories.

Some people load up on sugary snacks, such as jellybeans and licorice. "People think they're great snacks because they're fat -free," Liz says. But they're loaded with simple sugars that don't fuel you for very long. The same goes for diet cookies and ice cream bars - two popular snacks among Weight Watchers Members. Some savory snacks, such as microwavable kettle corn and individual packs of crackers, don't give your body much more than a rush of carbohydrates.

Clean Up Your Snack Act
So what sorts of snacks get Liz's seal of approval? "I'm always telling people to think about food combining when they're choosing a snack. Consider the Weight Watchers Healthy Eating Guidelines and try to achieve several within each snack," she says.

Here are some smart snack ideas to get you started:

Enjoy yogurt with almonds and fruit (that way your treat will be serving up dairy, fruit, protein and some healthy fat).


Pair an apple with low-fat cheese (and you've got some dairy, fruit and protein covered).


Add low-fat cheese to your favorite salty carb snack. Or team it up with some peanut butter or bean-based dip (and you've upped your dairy or protein intake). Keep in mind that many soy-based chips give you a leg up over potato chips when it comes to protein and fiber, so that's a big plus, too.
Take It One Snack At a Time
Changing what you eat and how you perceive food is tough, so it's important to take it slowly. Replace a high-sugar item with something more nutritious, one snack at a time, Liz recommends. Then assess how you feel: Write down how long you feel full, how long the snack affects your energy level or how long you can concentrate at work. It's easier to make changes when you can "see" the benefit.

That said, it's not necessary to steer clear of all your favorite sweet treats. Deprivation can sometimes lead to its own cycle of overeating. Get the max from sugary snacks by:

Freezing small, individually wrapped candy bars, since frozen foods take longer to consume.


Opting for automatic portion control such as Just 2 POINTS! ® bars - a crutch for Liz when she's really craving chocolate.


Choosing items with long-lasting eating-power like lollipops and sucking candies (and don't forget about gum


Wed. Aug 31, 2:43pm

Add comment  

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!