Eat more to maintain weight? I’ve read a lot about eating five to six small meals a day, rather than three. For me it doesn’t work, because those small meals don’t stay small. I’m too hungry.

But what does seem to work for me is three nicely controlled regular meals—breakfast, lunch and dinner—and two small snacks of about 200 calories at midmorning and midafternoon.

We all try to eat well, but it’s a real challenge when we are on the run or just really busy. If you ignore those midmorning hunger pangs, you’re a lot more likely to overeat at your next mealtime, which is also a dietary disaster no matter how healthy your lunch is.

And “healthy snacking” doesn’t need to be an oxymoron. But snacking well does require some planning, but is so worth it when you have something ready when you need it rather than reaching for a sugar and fat-laden muffin or a candy bar. Even if it’s bran and whole wheat! It’s probably a lot more calories than you need.

Pack a snack along with lunches, stock up your office drawer or have a bag in the fridge…

I make sure I include protein and “good” fats (oils from nuts from trees like almonds or walnuts, avocado, olive or coconut) with every snack. This keeps me satisfied a lot longer than a snack of all carbohydrates (amazingly, like a piece of whole-wheat toast or banana), which I burn quickly so then I feel much hungrier sooner.

A few tips: Read the labels at the grocery store. It’s unbelievable how much sugar and salt gets into even “healthy” foods. And since food manufacturers are trying to get you to buy “healthier” for your kids, they keep adding sugar to existing products so your kids will like it. Even if it’s “brown rice syrup” or “pear juice concentrate” or even “evaporated cane juice,” sugar is still sugar.

For example, my favorite brand of vanilla soy milk changed their packaging to include the words “Great New Taste.” Cool! I thought to myself. I bought it, went home and tried it and almost gagged with how sweet it was. I compared the nutrition label from an old package and found the only thing they added was more evaporated cane juice. The new stuff had more sugars and carbohydrates. Bad, bad, bad since I’d been relying on my soymilk as a source of protein!

I quickly found a new brand that had no added sugars and adjusted just fine. Bullet dodged.

Also beware of anything bar-shaped. These usually pack a lot of calories, sugar and fats, even the ones labeled “high protein” or “low glycemic.” There are always better choices for a snack but you truly can’t live without them, shop smart.

Read the labels, cut them in half or even thirds, split them amongst your kids. Clif Z Bars (even though they’re made for kids, they’re small and tasty and packed with whole grains) are good choices as a convenient dessert alternative.

Also, I’ve seen Nugo bars mixed in at checkout stands, but they are still candy bars since they still have a lot of sugar, fats and corn syrup and few whole grains. These are OK in a pinch and better than a Snickers bar or peanut M&Ms but still not a good choice for daily snacking.

Surprise: I also avoid yogurts. Even the nonfat natural kinds are loaded with sugars. Sure, it’s naturally occurring milk sugars, but for me, too many carbs. I look for calcium and Vitamin D in lower sugar products like vegetables such as broccoli, lowfat cheese or supplements.

And finally, skip the diet soda altogether. Because it tastes sweet, your body looks for sugar (and calories) to hold onto, thus completely scuttling your sugar-free dieting logic. If you want an occasional carbonated cold beverage as a treat, that is fine. My favorite is Mexican Coca-Cola, which is made with real cane sugar, not high-fructose corn syrup. You won't believe how good it tastes. Also, Pepsi has introduced a “Throwback Pepsi” on a limited basis, made with real sugar. Otherwise, just stick to water to wash down your meals.

Here are some of my favorite snacks.

1. A small handful of roasted but unsalted almonds or walnuts and dried fruit or a few Ghirardelli 60% cacao Bittersweet Baking Chips, my absolute go-to chocolate when I need a fix and for baking. Surprisingly low in sugars and full of chocolaty satisfaction.

2. One or two Wasa “Light Rye Crispbread” (60 calories for two!!) with a half-tablespoon of almond butter spread on top. Sometimes if I have a raging sweet tooth, I’ll set 8 of these chocolate chips into the almond butter... Kinda like a donut!

3. Fruit and cheese. A half apple (split it with someone or dip in lemon juice, wrap tightly and save for later) and a piece of lowfat cheese. Or prepackaged applesauce… again, read the label and get one that is unsweetened with no corn syrup or sugar. You have to look really hard! I also like the lowfat mozzarella sticks from Precious. Packaged for kids, they’re great for adults, too. Other brands tend to be too salty.

4. Cheese and crackers. Two Wasa crispbreads and a lowfat mozzarella stick.

5. Hummus! And a carrot or half a sliced red, orange or yellow bell pepper. They’re great for scooping up the protein-packed gooey goodness. Skip the pita chips, you'd be surprised how many carbs are in carrots.

6. Sweet tooth after dinner? In a small cereal bowl, slice a half or third of a banana, add some frozen unsweetened blueberries and/or raspberries (total 1/4 to 1/3 cup), a teaspoon of unsweetened coconut shavings, a sprinkling of cinnamon and a small handful of raw unsalted walnuts or a tablespoon of sliced or slivered almonds. Creamy, cold and sweet. Who needs ice cream?

Until next time!

Elaine Bothe

Information Resources and photos courtesy of:

Nugo Nutrition

Clif products

Ghirardelli Chocolate

Wasa Crispbreads

Precious Lowfat Mozzarella Sticks

Throwback Pepsi