Eat Dat!

Smart Snacking
• Plan ahead! Snacking is an important part of your diet. Make plans to have a sensible
snack or two each day.
• Portion snacks like chips, pretzels, and trail mix into snack-size containers, such as
plastic bags, as soon as you buy them so they are in smaller servings.
• Keep a variety of snacks readily available (hard boiled eggs, low-fat yogurt, oatmeal).
• Don’t snack while distracted, like watching TV or surfing the Internet.
• Keep healthy snacks visible and junk food out of sight.
Weight Loss
Replace sodas and other high calorie drinks with water.
• Sodas have about 100-200 calories per serving. Replacing 1-2 glasses of soda per day
with water can save you up to 400 calories. Replacing 2 sodas per day with water for an
entire month could spare you nearly 3.5 pounds! Finding small ways to cut out large
amounts of calories can make a major difference!
Reduce your calorie intake by 250 calories per day and incorporate physical activity.
• Nutrition experts and doctors agree that one to two pounds a week is a good and healthy
weight loss goal. This being said, it takes a weekly 3,500 calorie difference from what
your body needs to either gain or lose a pound. If you want to lose a pound per week,
reduce your calorie intake by 250 calories a day and incorporate daily physical activity
that will also burn 250 calories. This will put you on track to lose a pound a week!
Watch portion sizes.
• Cutting back on portion sizes is helpful for people trying to lose weight but is also a good
way to make sure you are getting all the important food groups.
• Read nutrition labels to determine how much 1 serving size is and try to stick to that
serving for your meals and snacks.
• Eating on a small plate can help you eat smaller portions at meals.
• Portioning foods into smaller containers for snacks will keep you from oversnacking.
Eat More Fiber and Whole Foods
Try to add more fruits, vegetables, whole grains, and legumes (beans) to your diet.
• These fibrous foods can help you to maintain normal cholesterol levels, normal blood
sugar levels, support bowel regularity, and maintain a healthy weight.
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