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The Art of Smart Snacking

By Tara A. Mardigan, MS, MPH, RD

Some women go through their entire day without a mere thought of food. Others need to eat meals and snacks like clockwork to avoid making spontaneous calorie-laden blunders and to keep energy up. But no matter what your eating style, the important thing is to snack sensibly.

One trick is to think about snacking as an opportunity to fill in nutritional voids. Many women neglect their own basic nutrient requirements, such as getting enough calcium or fiber. So, when it's time to snack, think about what your diet is lacking. For instance, if you have not had enough calcium that day, grab a cup of yogurt for a 300 mg dose of calcium.

One of the secrets to healthy snacking is to keep track of your daily schedule and eat accordingly. Getting too hungry often leads to overeating or ordering unhealthy choices. If you know you are going to have a late dinner, eat a healthy snack before leaving the office. Try to think ahead. For example, if every afternoon you feel low energy at 3:00 pm, plan to eat a high protein snack at 2:30. Doing so will give you a quick boost and keep blood sugar levels stable.

Make a real effort to start snacking smartly! Here are some suggestions for what to grab when.
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