Excellus Bluecross BlueShield logo
Login | Register | Forgot Username | Forgot Password
Program Offerings
By Phone
By Email
By Mail
Visit Us In-Person
News & Updates
Print Forms
About Us
Compliance Notices
Employer News | May 27, 2014
Employer News | May 27, 2014

Do You Want to Lose Weight? Start Snacking!

Healthy snacking throughout the day can help you maintain a healthy weight.

“When you eat healthy snacks, you tend to consume fewer calories throughout the day,” said Patricia Salzer, a registered dietitian and a health and wellness consultant with Excellus BlueCross BlueShield. “You’ll feel fuller longer and be less likely to overeat or reach for unhealthy foods.”

“People typically reach for potato chips for a snack,” she added, “but among the best foods to eat are a handful of almonds.”

Salzer splits a day’s serving of almonds (about 23 almonds) in snack size bags and leaves them in key locations (desk, purse, glove compartment, etc.), allowing herself to enjoy one bag a day. 

Another healthy snack suggestion is to pair a small amount of cheese with whole grain crackers. The protein in the cheese will help keep you fuller longer, Salzer said.

The Centers for Disease Control and Prevention also offers the following healthy snacking tips:

  • Try three cups of air-popped popcorn instead of oil-popped popcorn. You’ll consume 73 fewer calories.
  • Avoid the vending machine. Pack an eight-ounce, nonfat, no sugar added yogurt. That’s 82 fewer calories compared to a package of six peanut butter crackers.
  • Consider packing vegetable sticks and fresh fruit, “nature’s fast food,” Salzer said.
  • Substitute a sugary 12-ounce can of soda with a bottle of carbonated water for 136 fewer calories.
  • Instead of chocolate sandwich cookies or other sweet snacks, eat one large orange.

Individuals who stay at a healthy weight also reduce their risk of developing many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer, Salzer said.

Fresh fruit ideas to help manage your weight | Test your knowledge with our healthy snacks quiz


Home     News & Updates    Print Forms    About Us    Fraud & Abuse    Glossary    Accreditations   
Copyright © 2015, Excellus BlueCross BlueShield, a nonprofit independent licensee of the Blue Cross Blue Shield Association. All rights reserved. View our Privacy Policy for information on how we protect your privacy. Use of this site indicates your acceptance of our Terms of Use. Follow this link to view our 31 county New York State service area. You will need Internet Explorer or Firefox to use the secure features of this site.