It’s my standard advice to forego a mid-morning snack, especially for those who want to lose weight, and a study supports this is a sound recommendation.

In a twelve-month weight loss study involving 123 overweight adults put on caloric restriction diets, those who reported regular mid-morning snacking lost 40% less weight than study subjects who avoided this mid-morning feeding. Curiously, a mid-afternoon snack did not seem to mitigate weight loss. For optimal weight control and energy levels, I recommend that you eat three meals a day – breakfast, lunch, and dinner – along with a single mid-afternoon snack.

(Journal of the American Dietetic Association, December 2011)

We all know what it’s like to get that mid-afternoon hunger strike. If you get hungry, be sure to grab (guilt free!) one of my top 10 favorite snacks!

1. A handful (1 ounce) of nuts – any variety, packaged or bulk fresh
2. Fresh veggies (carrots, bell pepper strips, celery, cherry tomatoes, broccoli florets) dipped in hummus, guacamole, salsa, mustard, or olive oil/vinegar
3. A piece or two of fresh fruit
4. ½ to 1 ounce of dark chocolate – 70% cacao or higher
5. 2 handfuls of soy nuts (roasted edamame)
6. 2 handfuls of dried wasabi peas
7. 2 part-skim mozzarella cheese sticks
8. Small container (5.3 oz.) of plain Greek-style yogurt sweetened with a tsp of molasses or honey or cut up fresh fruit
9. 2 hard-boiled Omega-3 eggs
10. 1 Kashi granola bar spread with peanut or almond butter

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