Snacking...

Does snacking slow down weight loss? No! Nutritionists recommend planning two snacks into each day. Smart snacking can curb hunger and prevent overeating at meals. The key is planning your snacks and knowing how many calories are in your snacks and choosing the right nutrients such as protein plus fruits, whole grains or nuts.

Maintaining healthy eating habits does not mean you have to skip every indulgence. Occasionally allow a favorite treat and focus on avoiding those temptations that just aren't worth the splurge.

Low Calorie Snacks

No-fail favorites - Keep these under-200-calorie snacks handy in your travels:

2 cups fat-free popcorn (or buy 100-calorie packs for microwaving)

Single-serve instant oatmeal

Whole-wheat crackers (reduced-fat Triscuits are good)

Energy bars with less than 200 calories (Luna, Kashi, 100-calorie Balance)

Whole-grain, ready-to-eat cereal (Oatmeal Squares, MultiGrain Cheerios)

Sliced apple or celery sticks with 1 tablespoon peanut butter

Snack-size light yogurt or fat-free pudding (4 to 6 ounces)

100 Calorie Snacks!

Popchips - They're not baked or fried...they're POPPED!
These chips have 50% less fat than regular chips.


Cocoa Almonds (Emerald Nuts) - There's approx 17 almonds in each
pack giving you just enough to satisfy your sweet tooth.


110-120 Calorie Snacks!

Weight Watchers Brownie - This tasty fudgy treat is have real chocolate
chips. And it's easy to eat just one because they are individually
wrapped.
Smartfood Popcorn Clusters - Try the Cranberry Almond
with 20% of your daily calcium and fiber, these clusters really are a smart choice.


Yoplait YoPlus Yogurt - Blueberry Acai
This custard like yogurt has a BIG flaver but not a lot of calories.
At just 110 calories a serving it's a great afternoon snack or mixed with
a banana and a little granola cereal..it makes a great parfait for breakfast.

Healthy Ice Cream Treats: The Yummiest "Light" Options

We sent Hungry Girl Lisa Lillien, a FITNESS contributor, to the freezer case and asked her to sample some of the new "light" ice creams. (It's a tough job, we know, but somebody's gotta do it.) Here, her three favorites.
By Hungry Girl Lisa Lillien of Hungry-Girl.com

1. Dreyer's/Edy's Loaded Frozen Dairy Dessert, Cookies 'N Cream
If you like your ice cream packed with goodies, you'll love the new "Loaded" line. Yum! The big mystery: How do they manage to keep the calorie and fat count so low?

Nutrition facts per 1/2 cup: 110 calories, 2g protein, 18g carbohydrate, 3.5g fat (1.5g saturated), 1g fiber

2. Klondike Slim-A-Bear 100-Calorie Ice Cream Bars
Only slightly smaller than your average light ice cream sandwich, these treats are super-satisfying and pack two grams of fiber. For 100 calories, you can't beat it.

Nutrition facts per sandwich: 100 calories, 1g protein, 11g carbohydrate, 7g fat (5g saturated), 2g fiber

3. Weight Watchers Strawberry, Key Lime, and Passion Fruit Sherbet and Ice Cream Bars
If you're a fan of Creamsicles, you'll love these. They've got strawberry, passion fruit, or key lime sherbet on the outside and creamy vanilla ice cream on the inside. Mmm!

Nutrition facts per bar: 60 calories, <1g protein, 13g carbohydrate, 0.5g fat (0g saturated), <1g fiber

10 Healthy (and 10 Terrible!) Vending Machine Snacks

It's crunch time, and the snack machine is whispering your name. Pushing the wrong buttons could be a diet disaster -- so check out our top 10 nutritional nightmares, and the 10 smartest snacks.
By Virginia Sole-Smith

Guilty Pleasures
These 10 snacks top our "just-don't-do-it" list. Most are packed with sugar, fat, and calories. Check out what you should avoid -- and then choose from our smart snack options instead.

The Worst Pick

1. Drake's Apple Fruit Pie--440 calories, 27g fat, 7g sat fat, 8g trans fatThe Bottom Line: Nutritional nightmare

Second Worst

2. Austin Cheese Crackers with Cheddar Cheese--210 calories, 10g fat, 2g sat fat, 4g trans fatThe Bottom Line: A trans fat fest

Other Guilty Pleasures

3. Pop-Tarts Frosted Strawberry--420 calories, 10g fat, 2.5g sat fat, 40g sugarThe Bottom Line: For sharing only

4. Doritos--250 calories, 13g fat, 2.5g sat fat, 2g fiberThe Bottom Line: "Nacho" best option

5. Skittles--250 calories, 2.5g fat, 2.5g sat fatThe Bottom Line: More calories and fat than Twizzlers

6. Cheez-It Baked Snack Crackers --(27)160 calories, 8g fat, 2g sat fatThe Bottom Line: No fiber, no protein

7. Ruffles --Original160 calories, 10g fat, 3g sat fatThe Bottom Line: Nothing but empty calories

8. Cheetos Crunchy--160 calories, 10g fat, 1.5g sat fatThe Bottom Line: Not great, but could be worse

9. Twix--280 calories, 14g fat, 11g sat fatThe Bottom Line: More "bad" fat than a Snickers

10. 3 Musketeers--260 calories, 8g fat, 5g sat fat, 40g sugarThe Bottom Line: Lower fat, but still candy

Nutritional information is for contents of entire package, unless otherwise noted.

Healthy Snacks
These 10 low-fat and fat-free vending machine offerings are the best of the bunch -- and some even include nutritious fiber, protein, and healthy fats!

Top Pick

1. Planters Sunflower Kernels-- (1/4 cup)160 calories, 14g fat, 1.5g sat fat, 4g fiberThe Bottom Line: Full of healthy fats

Second Best

2. Baked! Lays Original--210 calories, 3g fat, 0g sat fat, 4g fiberThe Bottom Line: Surprisingly fiber-full

Other Smart Snacks

3. Sun Chips Original--140 calories, 6g fat, 1g sat fat, 2g fiberThe Bottom Line: Made of whole grains

4. Snyder's of Hanover Mini Pretzels --(20)110 calories, 0g fat, 0g sat fatThe Bottom Line: Naturally fat-free

5. Smartfood Reduced-Fat Popcorn--120 calories, 5g fat, 1g sat fat, 2g fiberThe Bottom Line: Low fat, and has fiber!

6. Peanut M&M's--250 calories, 13g fat, 5g sat fat, 2g fiberThe Bottom Line: Just don't go nuts

7. Fig Newtons--190 calories, 0g fat, 0g sat fat, 2g fiberThe Bottom Line: It's fruit!

8. Nature Valley Granola Bar, Oats & Honey--180 calories, 6g fat, 0.5g sat fat, 2g fiberThe Bottom Line: Beats hunger

9. Planters Honey Roasted Peanuts-- (39)160 calories, 13g fat, 1.5g sat fat, 6g proteinThe Bottom Line: High in protein

10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk--110 calories, 2g fat, 0.5g sat fat, 1g fiberThe Bottom Line: Guilt-free chocolate

Nutritional information is for contents of entire package, unless otherwise noted.

Mandarin Oranges and Light Whipped Topping

Canned Mandarin Oranges with Light Whipped Topping

For a sweet fix, try mixing mandarin oranges canned in their own juice with a couple tablespoons of light whipped topping. The oranges give a great hit of vitamin C and other antioxidants, and the light whipped topping gives the snack an indulgent feel (a feeling you often miss when you're watching what you eat). "This is a good substitute for ice cream when you're dieting," adds McLachlan.

Recommended serving size: 1/2 cup canned mandarin oranges with 2 tablespoons light whipped topping

Calories: 50

Egg Salad

Egg Salad

If you need your snack to have real staying power, go for a combo of good protein and a little bit of fat. A homemade egg salad is a great choice. Chop up one whole egg and one egg white, then mix with a tablespoon of reduced-fat mayonnaise. The high-quality protein in the eggs will fuel your body for hours, while the fat helps slow digestion, so you'll feel full and energized longer.

Recommended serving size: 1 whole egg and one white plus 1 tablespoon reduced-fat mayonnaise

Calories: 145

*tip: I like to put chopped up celery in my egg salad and adding that doesn't add hardly any extra calories to it!

Tomato Soup and Baby Carrots

Tomato Soup with Baby Carrots

A mini-meal snack is a good idea when dinner is a long way off. The combo of tomato soup and baby carrots is not just filling; it also gives you lots of body-healthy nutrients, like potassium, cancer-fighting lycopene, and beta-carotene. Try a microwavable soup cup that you can stash in your car's cup holder. (Concerned about sodium? Pour about a quarter of the soup down the drain and dilute the rest with water, says McLachlan.)

Recommended serving size: 1 Campbell's Soup at Hand Tomato Soup and 1 cup baby carrots

Calories: 190

Graham Crackers & Peanut Butter

Graham Crackers with Peanut Butter

Feeling in the mood for cookies? While one standard Oreo or Chips Ahoy won't likely derail your diet, it's tough to stop at one. That's where a good substitute comes in. McLachlan recommends 2 graham cracker squares spread with light peanut butter. You'll get a mix of sweet and salty flavors, plus a protein and fat boost from the peanut butter, which will keep you full till your next meal.
Recommended serving size: 2 graham cracker squares with 1 tablespoon light peanut butter

Calories: 155

Apples and Low Fat Cheese

Apple Slices with Lowfat Cheese

Packed with fiber, water, and antioxidants, fruits and vegetables are great choices for diet-friendly snacking. But the standard banana or carrots and ranch dip can get old quick. Instead, try a sliced apple with a lowfat cheese wedge, like Laughing Cow Light. "Having a little extra fat is good in a snack because it sustains you longer," says McLachlan.

Recommended serving size: 1 medium apple with 1 Laughing Cow Light cheese wedge

Calories: about 105

Healthy Snacks!

Think you can't snack when you're trying to lose weight? Think again. These healthy, low-calorie snacks will satisfy your diet cravings and help you reach your weight-loss goals.

For many women, dieting equals food restriction. Snacks? They usually get eliminated in the name of saving calories. But snacking when you're watching your weight is actually a good idea. "[When dieting,] people often wait too long in between meals, so by the time they eat, they're so hungry, their portions or choices are out of control," says Linda McLachlan, RD, CDN, a New Jersey dietitian with Nutrition Matters, LLC. "Snacking helps keep you satisfied and wards off cravings." Here, seven low-calorie snacks to help you with your diet goals.

Homemade Trail Mix
"Diet-friendly snacking doesn't necessarily have to be low-fat," says McLachlan. What's more important: Portion size. A homemade trail mix of walnuts, mini chocolate chips, and raisins is a snack that's satisfying (thanks to the sweetness and fat) and healthy for a dieter if portion sizes are kept in check. "Mix a palm full of walnuts with a pinch of chocolate chips and a pinch of raisins -- it's not always realistic to measure," says McLachlan.

Recommended serving size: about 1 ounce of walnuts and about a teaspoon each of raisins and chocolate chips

Calories: about 250

Some Healthy Grab-and-Go Snack Ideas!

Healthy Grab-and-Go Snacks
Here, more quick and easy snack ideas to take to go.

* 3 tablespoons each raisins and dry-roasted pistachios
* 1 fat-free plain yogurt with 1 tablespoon honey
* 1 clementine and 1 ounce (about 22) roasted almonds
* 1 granola bar and 1 cup coffee with skim milk
* Celery sticks with 2 tablespoons reduced-fat peanut butter
* 1/2 cup low-fat frozen yogurt with 1/4 cup sliced strawberries and 1 tablespoon chocolate sauce
* A handful (about 1/4 cup) grapes, 1 slice Swiss cheese, and 1/2 ounce (about 11) roasted almonds
* 1 slice low-fat cheddar cheese, 6 Wheat Thins, and 1 pear
* 1 creamy sorbet bar (such as Haagen-Dazs Raspberry Sorbet and Vanilla Yogurt)
* 1 low-fat chocolate pudding with 1/4 cup thawed frozen raspberries
* 1 tablespoon almond butter with 1 sliced Granny Smith apple
* Celery sticks with 2 tablespoons low-fat blue cheese dressing
* Trail mix made with 1/4 cup granola, 1/2 ounce (about 7 halves) walnuts, and 2 tablespoons raisins
* 1/2 cup low-fat chocolate ice cream (such as Edy's Slow Churned)
* 1 rice cake with 1/2 sliced banana and 1 tablespoon reduced-fat peanut butter
* 1 ounce each dark chocolate chunks and pretzel nuggets
* 15 baked tortilla chips (about 1 ounce) with 1/4 cup fresh or premade salsa
* 2 Fig Newton cookies and 1 cup skim milk or plain light soy milk

Now, pick out some of your favorites from the list, put them on your next grocery list.

In order for these snacks to work for you, it's best to have them fixed up and ready to go in advance....make 2-3 days worth, packaged up and ready for you to grab when you need it! Yes, it will take a little bit extra work than just grabbing pre-packaged, processed food stuff, but it's worth it when you see the end result....pounds coming off at the next week's weigh in!! A little bit of extra prep time could equal big money at the end of 12 weeks!!!