Snacks are an important strategic device for pre-empting hunger and keeping yourself from obsessing about food.
Karen Bentley

Snacks Are Important

Some people are in a big hurry to lose weight, and so they cut their volume back to levels that are not maintainable. One way to do this is to give up your snacks. This leads to standing in front of your fridge or pantry and mindlessly eating whatever's handy. A much smarter option is to embrace the concept that you're going to "eat yourself thin." It involves feeding yourself snacks at regular, planned intervals: mid-morning (if you need it), mid-afternoon, and evening.

Planned snacks are strategically important. Snacks pre-empt hunger. They help break the habit of out-of-control eating. They lessen your fear about food. They keep your blood sugar in a stable range. And they enable you to enjoy your life. It's absolutely essential to eat a mid-afternoon snack because this is a vulnerable time for you. It's a very long time to go from noon to 6:00 or 7:00 without eating. Why make the process harder than it needs to be by skipping your snack? If you let yourself get hungry, it will most likely lead to a mid-afternoon binge or to overeating at dinner. Pre-empt a pig-out episode by always planning to eat something delicious and filling around 3:30 to 4:00 PM.

It's especially helpful to choose snacks that include some protein or fat. I recommend saving two ounces of your daily protein budget for snacking because proteins and fats have a high satisfaction quotient. These types of foods give you a feeling of fullness that's not experienced when you eat "naked" veggies or fruit. For example, a little sugar-free natural peanut butter or some dip that you spread on a celery stick gives you a lot more satisfaction than a plain celery stick. The presence of protein and fat also serves you by keeping your blood sugar from spiking, and this is always useful.

Snack Collection

Table of Contents
Snacks Are Important
Crudités – the essential chip replacement

Deviled Eggs: Capered, Lemon-Dill, and Olive
GO NUTS
- Spicy Nuts and Seeds
- Rosemary Marcona Almonds
- Soy Nuts and Pumpkin Seeds
- Cinnamon Pecans
NUGGETS
- Cheese Nuggets
- Peanut Butter Nuggets
PARMESAN CRISPS
- Plain Parmesan Crisps
- Parmesan-Bacon Crisps
- Parmesan-Nut Crisps
- Parmesan-Ricotta Crisps
POPSICLES
- Fruity Yogurt Pops
- Orange Creamsicles
- Mocha Fudgesicles
Prosciutto and Cheese Wraps
PUT IT IN A PORTOBELLO
- Portobello-Cheese Pesto
- Portobello Pizza
STUFFED MUSHROOMS
- Italian Style
- With Spinach & Pine Nuts
Zucchini Snacks
DIPS
- Herbed Cheese Dip
- Hummus
- Pepper Artichoke Dip
- Salsa
- Spinach Dip
- White Bean Dip
SPREADS
- Curry Spread
- Mushroom Pate