Shredheads

Eating Healthy for Weight Loss - Part 4 - Snacks

Seriously, I'm not even sure I'm the one who should be writing this considering snacking is my arch nemesis. I actually do quite well with meals but when it comes to the snacking department, I'm terrible.

That doesn't mean I chow down on Doritos, people, but snacks tend to turn into meals for me. And that sort of defeats the point of a snack, right?

The tricky thing is that snacks can really make or break a diet and a weight loss program. But I think as a parent, snacks often times become our meals because we're too busy feeding our own kids to stop and feed ourselves.

Before I share my favorite snacks, there are a few things to remember:

1. Look at the serving size! This gets me every time. I tend to like to eat a lot of something, so I try to find snacks that I get 15 per serving.

2. Look at the calories, fat, AND sugar. Those all matter when it comes to choosing snacks.

3. Think filling. Fiber is a great way to fill up your belly. More fiber often times means less hunger.

Here are a few things that I eat for snacks. I'd love for you to share your own healthy snacks in the comment section.

Fruit and veggies

The great thing about fruit is that it's usually easy to portion, or at least, take with you on the road. I find veggies to be a bit harder. If you're having trouble, pay a little more and get the already cut veggies. Baby carrots are high in sugar (but it's veggie sugar) and they're a staple around here. Add a single serving guacamole or hummus and you've got a great snack.

Nuts

I'm nuts about nuts (heh), but for me, they tend to be a little high in fat. Plus, I don't like just eating a small handful of something. But people swear by them. I suggest going raw and unsalted; you can find a great selection at Trader Joes.

Another great idea is making your own trail mix. Add some dried fruit and some other tasty treats (within reason - don't be loading up the mnm's people) and this is a great energizing snack. Try to find unsweetened dried fruit.

Yogurt

I find that plain old yogurt doesn't do much for me, so I doctor it up with some nuts and dried or fresh fruit, and/or some cereal. The crunch seems to help me. I'm digging the fat-free greek yogurts. Do beware of the sugar amounts on the fruit yogurts.

Cheese

I keep the low-fat string cheeses around, or the small containers of cottage cheese. Again, these just don't do it for me alone, so I add something else into the mix. A few whole grain crackers and some veggies.

Smoothies

While most of you agreed that smoothies don't seem to work as a meal replacement, they can be great snacks. They can be loaded in sugar, though, so consider making your own. I know that's hard to do when you're at work all day, but they can give you a great boost and if you have a protein powder and other vitamins (flax is great), you'll get all that too.

I really do my best to stay away from carb snacks, even though my kids eat a lot of them. It's pretty tempting to eat half a bag of goldfish. There are some great carb snacks - energy bars, that sort of thing, but for me, I try to stick with stuff that I can eat a lot of and that won't take too much work to burn.

What else am I missing?

Eating Healthy for Weight Loss - Part 3 - Restaurants

Making simple dietary changes and eating healthy at home are two big ways you can improve your weight loss while doing the 30 Day Shred, but eating healthy at restaurants can be just as important.

You may decide these tips aren't worth it on special occasions, and sometimes some of the suggestions aren't possible.  Remember, just get back on track as soon as you can.  And NO GUILT!

Be Prepared
Have a plan before going to the restaurant.  Know what's on the menu before you go so you know what to order and how to work it into your day.  Don't even look at the menu at the restaurant if you can avoid it.

Eat Before Going
Many people at WW swear by eating before going out.  The theory is that if you aren't hungry, you won't eat as much at the restaurant.  But if you know you're going to eat at the restaurant anyway (like me), don't waste calories by eating first.

Skip the Extras
If you really want to do well, pass on the appetizers and...wait for it...the drinks.  Both are usually empty calories.  If it's a special occasion, go ahead and have some.  Just remember to do it in moderation.

Order First
If you get your (hopefully) healthy order in first, you won't be tempted to change it.

Customize Your Order
You're paying the restaurant to make your food, so ask for it the way you want it.  Get sauces on the side. Get steamed vegetables instead of buttery ones.  Get healthy sides.  See if they'll grill things instead of sauteing them.

But remember to be polite.  If it's simple (sauce/dressing on the side) I order it that way.  If it's more difficult (major substitutions, getting something cooked without butter), I ask if it's possible rather than just assuming it is.  Remember that waiters are people too...and tip well when you get what you ask for!

Remember Portion Control
It's hard at a restaurant, because they usually serve so much food.  Remember you don't have to eat it all!  Eat reasonable portions and you'll do well.

So what have I missed?  What do you guys do when you go out?

- Bill