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Think of it this way: The more you eat, the more you lose. Sounds great, right? But you need
to snack smartly, and stock your kitchen with the nibbles on this list.
1. BEST YOGURT Fage Total 2% Plain Greek Yogurt (7 oz container)130 calories
4 g fat (3 g saturated)17 g protein
8 g sugars
Yogurt is teeming with calcium, which promotes muscle growth; and probiotic bacteria,
which bolsters your immune system. What's more, study participants who ate yogurt daily lost
81 percent more belly fat than those who didn't, according to a study published in the
International Journal of Obesity. So why Greek? Because the Greek stuff has more than
double the protein of standard American-style yogurt-and far less sugar. Want to make it even
healthier? Add a few berries along with some nuts or seeds.
Not That!
Dannon Fruit on the Bottom Strawberry (6 oz container)
150 calories
1.5 g fat (1 g saturated)
6 g protein26 g sugars
DID YOU KNOW? Sleepy women eat an extra 328 calories per day, according a new study
from the New York Obesity Research Center. Discover more shocking health, nutrition, and
weight loss secrets like this by following me on Twitter right here (where I'm giving a FREE
iPad2 to a lucky follower) or by signing up for our FREE Eat This, Not That! newsletter .
2. BEST FINGER FOOD
Almonds (1 oz)163 calories
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14 g fat (1 g saturated)
6 g protein3.5 g fiber
Almonds are an excellent source of heart-healthy monosaturated fats, and, pound for pound, a
better source of protein than eggs. That's part of the reason why research published in the
journal Obesity demonstrated that people who frequently eat nuts are less likely to gainweight. Just be sure to eat them whole: A study from the Journal of Nutrition found that theflavonoids in the skin combine with the vitamin E in the nut to double the antioxidant dose.
Not That!Original M&Ms (1 serving, 1.7 oz)
240 calories10 g fat (6 g saturated)
31 g sugars2 g protein
1 g fiber
Bonus Tip: The right breakfast will jumpstart your metabolism and have you burning morecalories throughout the day. The wrong one will fill you up with empty calories and an entire
day¶s worth of fat, sugar, and salt. Make sure you consult this shocking list of the 20 WorstBreakfasts in America.
3. BEST CEREAL Kashi GoLean Original (1 cup with 1/2 cup of 1% milk)
195 calories
2.5 g fat (.5 g saturated)
12 g sugars
17 g protein10 g fiber
You know how you're not supposed to judge a book by its cover? Well the same rule applies
to cereal. Some cereals, like the granola below, look healthy but actually have as much sugar as a candy bar. Kashi's GoLean lives up to its healthy moniker. This bowl has twice as much
fiber as an apple, three times as much protein as a large egg, and even with milk it manages tokeep the calorie load below 200 per bowl.
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Not That!
Kashi Summer Berry Granola (3/4 cup with 1/2 cup 1% milk)385 calories
10.5 g fat (2 g saturated)19.5 g sugars
DID YOU KNOW? Studies show that people underestimate how many calories are inrestaurant meals by nearly 100 percent! Think you know healthy foods when you seethem? Then I'll bet you'll be shocked by these 25 New Healthy Foods That Aren¶t.
4. BEST DIP SNACK
Sabra Roasted Red Pepper Hummus (2 Tbsp with 10 baby carrots)105 calories
6 g fat (1 g saturated)
200 mg sodium2.5 g protein4 g fiber
Hummus is composed primarily of chickpeas, which have been shown to help regulate blood
sugar²probably due to their salutary balance of protein and fiber. Most of that fiber is
insoluble, so it promotes colon health. One study even found that people who added chickpeas
to their diet ended up taking in fewer total calories. Add to that a few baby carrots and you get
the added benefit of vision-preserving, skin-soothing beta-carotene.
Not That!
Lay¶s Smooth Ranch Dip (2 tbsp) with Ruffles Loaded Chili & Cheese Potato Chips (1 oz)
220 calories15 g fat (1 g saturated)
390 mg sodium
Eat This, Not That! secret: You can lose 10, 20, 30 or more pounds while still eating your
favorite foods, and without dieting, if you make smart swaps throughout your day. Feast on
this delicious list of 15 Desserts That Burn Fat!
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5. BEST DRINK Lowfat chocolate milk (1 cup)
160 calories2.5 g fat (1.5 g saturated)
25 g sugars
8 g protein
You probably know that dairy products are an ideal source of calcium, but did you know that
calcium actually interferes with your body's ability to absorb fat? To enjoy that effect, though,
you need the vitamin D, so thankfully dairy producers add it to milk. Regular, non-chocolate
milk offers this benefit, but research shows that chocolate milk might have an edge on the
white stuff. A study published in the International Journal of Sport Nutrition and Exercise
Metabolism showed that participants who drank chocolate milk before mounting stationary
bikes were able to ride 49 percent longer than those given a generic carbohydrate-replacement
beverage. Keep that in mind next time you're about to head out for an afternoon gym session.
Not That!
Arizona Sports Lemon-Lime (1 bottle)
200 calories0 g fat
52 g sugars0 g protein
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6. BEST CRUNCHY SNACK
Newman¶s Own Organics Spelt Pretzels (20 pretzels)120 calories
1 g fat (0 g saturated)240 mg sodium
4 g protein
4 g fiber
Spelt is a grain related to wheat that packs more fiber and protein²and at 6 calories per
pretzel, the dietary bang for your buck is undeniable. Over-saltiness is always a concern with
pretzels, but the sodium level in this snack is mild. Combine that with Newman's Own's
longstanding support for charitable causes²and, in Nell Newman's Organics company, a
robust commitment to sustainable, organic farming²and you've got a product you'll proudly
pluck from the shelf. Pair these with a hunk of cheddar to rope even more protein into your
snack break.
Not That!
Newman¶s Own Organics Salted Rounds Pretzels (16 pretzels)220 calories
2 g fat (0 g saturated)800 mg sodium
4 g protein0 g fiber
ALWAYS REMEMBER: The key is finding snacks that are low in sugar and high in protein
and fiber. Check out the Eat This, Not That! series, and try any of our 50 Best Snack Foods in
America. They¶ll help push the junk out of your diet²and the fat out of your body²byhelping to keep you lean and full all day long!