Snacks Sample Menus for weight-loss

Snacks are eaten in-between main meals to satiate hunger and keep blood glucose level throughout the day

When snacks are eaten?

Mid-morning snack, in-between breakfast and lunch, about 2½ hours after breakfast

Afternoon snack: in-between lunch and dinner, about 2½ hours after lunch

Late Evening Snack: in-between dinner and going to bed 2½ hours after dinner

Late Night TV Snacks

How big should be Snacks?

Mid-morning Snack: 5 to 6% of total Calories. 80 to 96 Calories for a 1,600 diet

Afternoon Snack: 5 to 6% of total Calories. 80 to 96 Calories for a 1,600 diet

Late Evening Snack: 5 to 6% of total Calories. 80 to 96 Calories for a 1,600 diet

Late Night TV Snacks: 'net negative or zero calorie'

Beverages

Coffee with Splenda (sugar substitute), fat-free coffee whiteners

Tea (Black, Green, White) with lemon, Splenda

Cold water or Water at room temperatures

Avoid fruit and vegetable juices, they have little or no fiber

What should breakfast consists of?

There are two types of snacks. Holding snacks, and Net Negative Calorie snacks.

Holding Snacks

Mid-morning Snack, Afternoon Snack, and Late Evening Snack: are classified as Holding Snacks. These snacks are high in protein and fiber. The snacks should be very slow to be absorbed. They satiate hunger and keep you feeling full for about 2 hours

- Chips and Nut Butter

Nut Butter 1 Tablespoon of: Almond butter or Peanut Butter

Chips 5 units of: Whole grain crackers, or, Whole-wheat Pita chips, or Sugar free Graham Crackers

- Nuts and Dried fruits (Trail mix): ½ cup

- Low-fat or Fat-free Yogurt: 1 Cup

- Fresh fruit: 1

- Dried fruits: ½ Cup

- Mini pretzels: ¾ Cup

- Mixed Nuts: 2 Tablespoons

- Sand roasted split chickpeas: ½ cup

- NO FRIED FOODS

Net Negative or Zero Calorie Snacks

'Net Negative calorie foods' are eaten to satiate hunger without adding net calories to your diet. The body spends more calories to digest these snacks than the inherent number of calories in the foods. So the net effect is negative or zero calories.

Negative Calorie Snacks should not be eaten more than 3 servings per day.

Most of the raw fruits and vegetables are negative calorie foods. Popular negative calorie foods are as follows

Apples

Blueberries

Broccoli

Cantaloupe

Cauliflower

Cherries

Cucumbers

Grapefruit

Green beans

Mushrooms

Oranges

Raspberries

Tangerines

Tomato

Watermelon

Strawberries

Poplar items are as follows

- Cabbage Soup Low Calorie Curried Cabbage Soup Recipe

- Vegetable Medley: Carrot sticks, Celery sticks, Broccoli floret, Cauliflower floret

- Popcorn without butter

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