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Want to stick to your diet? Start snacking. It helps control hunger and rein in portion sizes at meals. And don’t worry, it’s supposed to feel indulgent. If a healthy snack isn’t satisfying, you’ll go in search of something that is.

Tara Gidus, R.D., of the American Dietetic Association, says “A snack should fill you up, be reasonably nutritious, and be in the 100- to 200-calorie range.

Kashi Chewy Granola Bars

These are the chewiest bars going (don’t confuse them with other types of Kashi bars — look for “chewy” on the label). They have 130 to 140 calories each, 4 grams of fiber, 5 g of protein, and they’re made with real nuts and whole grains. And they actually taste good.

Frozen Juice Bars

Unwrap a frozen juice bar and you can practically hear the ice cream truck rounding the corner of your cul-de-sac. “They’re sweet and tangy, and anything frozen takes longer to eat,” Gidus says. “They’re just a few calories, and they’ve even got some vitamins.” Edy’s Tangerine, with flavor as bright as its color — and a mere 80 calories.

Total Yogurt

Skip the usual fruit-on-the-bottom suspects — high in sugar, ho-hum in texture. Try Fage Total Greek Yogurt instead. This imported greek yogurt is strained, which makes it fluffy. It’ll fool you into thinking it’s fat-filled, but the “0%” on its label tells you how much fat it really contains.

The 80 calories per serving give you room to maneuver, so sweeten the pot with chopped apricots or dates. “There’s evidence that dairy calcium helps you lose weight, and this also adds protein and fiber,” Gidus says.

A Dressed-Up Apple

A 2003 Brazilian study found that three apples a day can keep weight gain at bay — and can even help you lose.

“The best way to lose weight is to increase consumption of fruits and vegetables. That increases volume and decreases calorie density.” If you’ve got 5 minutes and a knife, cut your apple up and mix it with some chopped walnuts and a teaspoon or two of maple syrup. Or eat it with a tablespoon of peanut butter to add about 100 calories’ worth of the satiating power of nuts. READ THE REST HERE!

7 “Bad” Foods That Are Secretly Good for You

4 Simple Ways To Keep Your Portions A Healthy Size

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