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6 Meals a Day for Weight Loss

How to Snack the Right Way continued...

“As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay,” Jamieson-Petonic says. The simplest strategy is mixing portion control with protein and fiber to fill you up. Plan nutrient-dense snacks like these:

  • Fresh fruit with low-fat cheese
  • Raw veggies with 1/4 cup hummus or tzatziki sauce for dipping
  • Whole-grain crackers with 1 ounce of low-fat cheese or one tablespoon of nut butter
  • 1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal
  • 1 cup nonfat Greek yogurt with fresh berries

Whether you’re grazing throughout the day or having the standard three meals, getting the most nutrient bang for your calorie buck is key. So avoid “junk” foods that are easy to overeat (processed foods, refined carbs, sugary drinks).

Instead, fuel up on protein and high-fiber carbohydrates. Both fill you up without weighing you down, Kirkpatrick says.

If you have trouble controlling portion sizes, or you don’t have time to prep healthy snacks, you may be better off with the old three-meal-a-day plan.

What Matters More

The number of meals you eat doesn’t matter as much as what you eat, Kirkpatrick says.

Fill your plate with plenty of fruits and vegetables, whole grains, and lean sources of protein.

Quality, calories, and portion sizes ultimately make the difference.

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Reviewed on June 28, 2014
Edited on July 09, 2010

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