healthy decorative citrus fruit collage
Megan Reynolds

How to make your weight loss hopes a reality?

healthy decorative citrus fruit collage
Megan Reynolds

How to make your weight loss hopes a reality?

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We have all pulled in to a drive thru and debated how much food to order. Persistent hunger, time constraints and fatigue all play a part in our ordering decisions. The results of our choices can be costly, both to the wallet and our health. You can change this! First, consider how hungry you are when you pull into a fast food drive thru, or grab something quickly from a vending machine. Think about when and what you last ate. Think about the food choices you make, due to feeling overly hungry. By planning snacks ahead, you can avoid making impulsive choices that will leave too-full, regretful, and further from your goals. 

Eating every few hours and choosing a variety of portion controlled foods can help you keep hunger at bay. It takes some preparation, but the payoff will be beneficial. Consider choosing 2-3 snacks a day between meals to keep you from bad choices. Here are some snack ideas:

1 medium apple and 1 tablespoon of salted almond butter

This snack gives you a nice sweet and salty combination, as well as, 6 grams of fiber to help you feel full longer. With just under 200 calories and 4 grams of protein, this snack will give you the energy you need to make it through the rest of your day and avoid snacking while you are preparing dinner.

½ cup red pepper, ½ cup green pepper, ½ cup cucumbers and 2 tablespoons Athenos Greek hummus

Looking for something crunchy? Try this combo of vegetables! Together, they are only 45 calories and high in vitamin C and antioxidants. Add 2 tablespoons of this creamy and flavorful hummus for a satisfying snack that is under 100 calories. 

100 calorie Bagged Popcorn

These individual portions of popcorn are great when if you crave something salty. Go for the 100-calorie single serving microwave popcorn or pre-popped varieties. These will satisfy a salty craving without having a lot of sodium in the bag. It is easy to pack, and there is no prep work involved.

4 Cracked Pepper and Olive Oil Triscuit crackers and 1 light Laughing Cow wedge

For about 100 calories, you can have this grown up Handi-Snack. The Laughing Cow Wedges offer a lower calorie cheese that can satisfy your craving for a fraction of the fat and calories, while still providing calcium for strong bones. They are also great on celery for a snack under 50 calories.

“Frozen Yogurt”

You have done so well, but you want ice cream?  Take a 5 oz container of nonfat Greek yogurt, 1 cup of frozen strawberries (thawed for about 5-10 minutes) and 1 tablespoon of honey (or sugar) Blend in a blender. Enjoy a large portion of frozen yogurt for under 200 calories or split it with a friend and save about 100 calories. Looking for something chocolate? Add 1-2 tablespoons of cocoa powder before blending.


About the Author

Megan Rizzi Reynolds has ten years of experience as a registered dietitian. She earned her Bachelor of Science degree in 2004 from Kent State University. She completed her internship at the Department of Veterans Affairs in Cleveland, Ohio in 2005. She completed her Master of Science Degree in Nutrition at Case Western Reserve University in Cleveland, Ohio in 2006. Megan worked as a dietitian at the Cleveland and Cincinnati VA Medical Centers in the renal clinics, wound clinic, as well as the general nutrition outpatient clinics after graduation. She also covered the medical and surgical intensive care units. During this time, she earned her board certification as a Specialist in Renal Nutrition. In 2009, Megan worked with hospitalized patients at the Mayo Clinic in Rochester, MN as a dietitian. While there, she gained experience in covering a general medicine floor, a cardiac floor, and the medical intensive care unit. Since moving back to Cleveland, she worked with Davita Health Care Partners for 3 years as a renal dietitian for people on dialysis. She has also had the opportunity to work in wellness areas such as teaching a Cambodian population how to integrate a healthy American diet, working as a health coach for small local businesses, providing individual nutrition counseling to help clients meet their goals. Megan has a passion for helping others improve their quality of life through nutrition and food. Please feel free to contact her with any questions, or to find out more about HealthyHELPings nutritional services.

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