Thanks for the post..that is great to know.* I'm always looking for new "healthy" snack ideas...

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Smart Snacking Snacking has become a big part of the modern way of life. You can walk into any grocery or convenience store and find snack foods lined up, waiting for you to indulge. Snacks can boost you to weight-loss success, or lead you down the path to weight-gain. Ideally, snacks are meant to help you bridge the gap between meals – keeping hunger and cravings down, and blood sugar levels stable. Most people need to eat every two to six hours. Smart snacking can be just the solution Our snacking habits Snacks have become a multi-million dollar industry. Americans not only spend loads of money on snack foods, they consume an average of 22 percent of their calories on snacks. Overall, the Standard American Diet – or S.A.D. as nutritionists call it is high in sugar, fat, soft drinks, fast-food and junk food. Over-consumption of these disrupts not only weight control and metabolism, but also natural tastes, digestion and health. Plan of A-Snack Going too long between meals can make some people's blood sugar drop, leading to fatigue, moodiness or light-headedness. The end result can be a loss of control and a desperate dash to the refrigerator. Ever gone shopping when you feel hungry? It's a fast way to overspend and overeat – everything looks good when you're in that state. Snacking is a good way to avoid this state, but it can lead to overeating. Follow these suggestions for smart snacking: Practice planned grazing: Eating 3-5 small meals per day keeps your blood sugar level from making large up-and-down fluctuations; this enables you to change your metabolism. Control portion sizes and calorie intake: For weight control, there is little room for in-between snacks. Planning your daily calorie intake helps to avoid haphazard snacking. Plan snacks: Include a mid-morning and/or mid-afternoon snack to help prevent hunger. Limit the calories to about 150 per snack. If the snacks are too big, you won't be hungry at your regular mealtime. Don't skip meals, especially breakfast: Skipping meals can have a negative effect. Your body will hold onto calories, as in a survival mode, and the end result will be a lower metabolism. The earlier in the day that you begin eating the earlier you jump-start your metabolism and the more hours you will have to burn calories. Drink water: Water is one of the most important nutrients, but also one of the most neglected. When you get hunger urges, drink water first – you may just have been thirsty. Combine foods: Snacks, which include protein and carbohydrate and a bit of healthy fat will be more satisfying than a simple carbohydrate snack. Listen to your body: Hunger and appetite are not the same thing. Hunger is physiological; appetite is psychological. So, if your stomach is rumbling and you're feeling light-headed, chances are you are truly hungry. But, if you're dreaming of desserts, or craving goodies, your appetite is luring you to eat. In cases of appetite, do something else, and wait for 15 minutes before eating – you may even forget about it. Be a conscious snacker: Eating amnesia and night eating can be a diet saboteur. Pay attention to what you are eating, and enjoy your food. Try eating slowly and chew. When able, use a nice serving dish or glass – dish up only the calories you've allotted and relax while eating. Log foods: The most successful dieters log their foods. Keep track of portion sizes, calories consumed and fitness – record every bite or gulp. Keep snacks in your car or briefcase: Have a healthy back-up snack, for 'emergencies', so that you don't get caught off guard. Purchase small one-portion foods, or bag up your own. Don't buy large packages of snack foods. Make good food choices: Eat healthy foods first and foremost. Include healthy snacks as needed. More than likely, your body will feel more satisfied and energetic. Food cravings generally diminish as the body becomes more balanced. Don't be too strict: Being too strict on your diet can make you feel deprived. Occasional moderate consumption of goodies isn't going to destroy your progress. Allow yourself some leverage, keep track of the extra calories, and you may find that the sugar/salt cravings decrease. Smart snacking can taste good Smart snacking can be an ally in good health and weight loss. Planning snacks into your day helps prevent diet sabotage. Nutrition experts advise consuming a wide variety of foods from all the food groups. It makes good health sense to moderate total fat intake, sugar and refined carbohydrate intake. Remember cutting down on these doesn't mean cutting back on taste. Today there are lots of good-tasting, healthy, nutritious snacks available. Quick lowfat snack ideas Whole wheat crackers with 1 oz lowfat cheese and sliced tomato Whole wheat bread, 1 slice with 2 oz canned salmon or tuna Rye crisp or rice cake with sliced egg and tomato Rye crisp with 1/4 cup low fat cottage cheese and tomato Albacore Tuna in water (Starkist), 3 oz pouch Sushi Rolls, 2 rolls Egg, 1 hard-boiled Chicken, skin-free Beef Jerky stick, 1 oz Fruit, 1 medium serving (70 calories) Fruit, 1 large serving (120 calories) Fruit salad (fresh), 1 cup Fruit, canned in light juice, 1/2 cup plus 1/4 cup fat-free yogurt Frozen fruit ice Raisins, 1 oz package Vegetable pieces (carrots, celery, bell peppers) Avocado, 1/2 whole Nuts, seeds, 1 oz Soy nuts, dry roasted, 1oz Trail mix, 1 oz Peanut Butter, 1 tablespoon, 1/2 oz Pretzels, fat-free, 1 oz Pita chips (fat-free) with salsa Milk, lowfat, 1 cup Soy Milk, lowfat, calcium enriched, 1 cup Yogurt, fat-free, 6 oz package Yogurt, lowfat, 1/2 cup with Jell-O (no sugar added) Fruit smoothie (nonfat milk and fresh fruits), 1 cup Cheese, lowfat or fat-free, 1 oz English muffin, 1/2 with fruit spread Bagel, 1/2 small, with smoked salmon Soup, Bean and vegetable, lowfat, 1 cup Soup, lowfat vegetable soup with tofu pieces Breakfast cereal (higher fiber) with nonfat milk Granola Bar, low fat Food Bar, high protein, high fiber Popcorn, air-popped with no added fat/oil (can season with herbs) Cookie, lowfat, Oatmeal and raisin, 1 medium Muffin, lowfat, fruit and bran Night time snacking Night time eating can sneak up on you. Smart snacking and meal planning generally will prevent hunger at night. If however, you have eaten healthfully and still find yourself lured to the kitchen, stop, wait a few minutes and think about what is going on. Emotional snacking: You may find that you are eating for emotional reasons – bored, lonely, frustrated, etc. If so, find other ways of emotionally nurturing yourself, such as a hot bath, visit friends, etc. Limit television: The commercials and simple cues can subconsciously make you feel hungry. Eat enough during the day: Skipping meals or skimping on meals may leave you over-hungry at night. Spread your food out throughout the day – better for weight loss and digestion. Include a balance of protein, carbohydrate and healthy fat to give you a feeling of satiety. Keep tempting foods out of reach: Fill your house with healthy foods. Don't shop when hungry, but if sweets and treats do sneak into your house, keep them out of reach, store in opaque containers, or freeze them. Out of sight = out of mind. Brush and floss your teeth: With foods' taste out of your mouth, you won't be as tempted to eat. Drink rather than snack at night: Your body may be thirsty. Drink water, herbal teas or something light at night. Go to bed: You may need your zzzz's – get your rest. Limit sugary snacks Too much refined sugar in the diet can aggravate sugar cravings and the desire to overeat. Try eating fruit, flavored iced tea, or if a sweet is desired, have one piece of a quality sweet. Sugar content of some common foods Per 1 Serving Teaspoons of Sugar Coca-Cola/Pepsi, 12 oz 10 Popcorn, caramel, 1 cup 3.5 oz Chocolate bar, 1.5 oz 6-8 Licorice Twist, 1 4 Chocolate chip cookie, 1 oz 2 Bubble gum, regular, 1 piece 1 Jell-O, ½ cup 4.5 Jam, 1 Tbsp 2.5 Jelly, 1 Tbsp 4.5 Syrup, maple, 1 Tbsp 3 *

** Thank's for all the information,it really helps.Do you know whish snacks are best for low-carb diets?

** Thank's for all the information,it really helps.Do you know whish snacks are best for low-carb diets?

Wow I have to print this off!*& post it on the fridge.

Thanks for the tip!!