SHRED SNACKS

Overview

Eating snacks throughout the day is an important part of any weight-loss program. By eating small amounts (100 to 150 calories) between meals, it is possible to stave off intense hunger that can lead to overeating or unhealthy food choices. Snacks also help to distribute calories throughout the day so that the body’s hormone levels remain consistent. It’s important to not overindulge with snacks, because doing so can quickly add excess calories to the daily count. Dr. Smith explains that snacks should be a bridge between meals, not a meal themselves. Choices like potato chips and cookies should be avoided; choose healthier options that provide valuable vitamins and nutrients. The SHRED program recommends consuming three to four snacks every day. In this chapter, Smith provides a list of low-calorie snack options.

Chapter Summary

The following is a list of 150-calorie snacks recommended by Dr. Smith:

• 1 cup whole strawberries dipped in 1 tablespoon melted semisweet chocolate chips
• 3 Wheat Thins with 2 tablespoons spreadable light cheese
• ¼ cup low-fat cottage cheese with ¼ cup fresh pineapple
• 7 olives stuffed with 1 tablespoon blue cheese
• 5 pieces of brown rice vegetable sushi rolls
• Nature Valley Oats ’n Honey crunchy granola bar
• ½ cup fruit sorbet topped with ½ cup blueberries
• Whole-wheat English muffin topped with 1 tablespoon tomato sauce, 1 tablespoon low-fat cheese, and 1 tablespoon Parmesan cheese, and then broiled
• 15 baked Tostitos Scoops with 2 tablespoons bean dip
• ½ medium avocado sprinkled with sea salt
• 2 squares of graham crackers and 8 ounces of skim milk
• 1½ cups frozen seedless grapes
• ½ cup Breyers Light Natural Vanilla ice cream
• 50 Pepperidge Farm Goldfish

The following is a list of 100-calorie snacks recommended by Dr. Smith:

• ¼ cup low-fat granola
• ¼ cup black beans with 1 tablespoon salsa and 1 tablespoon nonfat Greek yogurt
• 1 nonfat mozzarella cheese stick with ½ medium-size apple
• 4 slices of rolled smoked turkey dipped in 2 teaspoons honey mustard
• 3 dried apricots stuffed with 1 tablespoon crumbled blue cheese
• 2 graham cracker squares topped with 1 teaspoon peanut butter and sprinkled with cinnamon
• 2 roasted plum tomatoes sliced and topped with 2 tablespoons bread crumbs and a sprinkle of Parmesan
• 1 potato, baked
• ½ cup raisin bran
• ½ English muffin with 2 tablespoons low-fat cottage cheese and 3 slices cucumber
• 3 cups of air-popped popcorn
• 1 hard-boiled egg with salt and pepper
• 10 cashews
• 1½ cups sugar snap peas
• 8 small shrimp with 3 tablespoons cocktail sauce