HEALTHY SNACKS

DO EAT Healthy Snacks

Handful of nuts – almonds, pecans, walnuts

Celery or whole grain toast with natural peanut butter

Hummus with red peppers, celery or carrots

Apple, orange, banana, frozen grapes or blueberries

3-5 olives

Greek Yogurt (no sugar added try honey)

Meal replacement bars (caution on calories)

12 Dried plums (238 Calories) – high in fiber and sorbitol

Beef Jerky (low salt)

Edamame Beans

Hot air Popcorn

Raisins & Pistachios (3tbs each)

1 high fiber granola bar & cup of coffee

2 ounces of low fat cheese & whole grain crackers

1 tbsp almond butter & an apple

1 ounce of dark chocolate (min 65% cocoa)

12 Belly Fat Fighting Foods

Almonds, Beans, Spinach, Dairy, Oatmeal, Eggs, Turkey, Peanut Butter, Olive Oil, Whole Grain, Extra Protein Powder, Raspberries

Do Make Healthy Changes

PORTION CONTROL (use smaller plates)

Reduce stress binge eating: clear the pantry

NEVER EAT FROM THE BAG

Sit down to eat

1 cheat = eat 5 healthy rule

Self-Monitor: use a Food Diary

Chew slowly (40 times) & chew gum

Exercise: walk everywhere: 10,000 steps/day

15 minute rule before seconds or dessert