Snack Your Way to Weight Loss

A common perception is that snacking leads to weight gain. But while a nibble here and there can add up, snacking is actually a valuable weight-loss tool. A sensible snack between meals can help take the edge off so that, come dinnertime, you're not so starved that you end up overeating. Plus, eating a small portion of a favorite snack food can help curb that craving for something salty or sweet that might otherwise get the best of you later in the day.

Here are three snack strategies to help you choose wisely.

Go for high fiber
Low energy-density snacks like those high in fiber will have more staying power and create a higher level of satiety. Some examples would be:

• Yogurt mixed with high-fiber cereal
• Apple slices with peanut butter
• Dried fruit mixed with low-fat cottage cheese

Choose a food that will satisfy your appetite
If you're in the mood for something sweet, don't grab a few cubes of cheese. Instead, satisfy your craving with a piece of fruit, flavored yogurt or smoothie.

Be creative
The bigger variety of snacks that you eat, the more amused your mouth will be and the easier it will be to stick to a healthy eating plan. Try hummus with your raw vegetables or add hot sauce to your low-fat microwave popcorn.

With some forethought and creativity, snack time should help — not hurt — your efforts to lose weight. So plan for sensible afternoon noshes.