Since what constitutes a “snack” has not been defined, it is easy to understand why your patients and clients may be unsure of how to best incorporate snacking into a healthy diet without consuming excess calories. While preventing between-meal hunger, snacking can also help satisfy a craving for a certain texture (e.g. crunchy or smooth) or taste (e.g. sweet or salty). The optimal snack, like some of those included in the meal plans below, can also serve to meet nutrient needs not otherwise addressed in meals themselves.

Here are a few examples of a healthy daily meal plan including snacks:

Sizing Up Portions

Maintaining a balanced diet is tough, but being knowledgeable about appropriate portion sizes can help your patients and clients better understand the quantity of food they are actually consuming. The ability to judge the amount one is eating is essential to making sensible choices for a balanced diet.

Most people do not realize that “serving size” and “portion size” are not always the same. Remind your patients and clients that the Nutrition Facts panel defines a serving size of food. All the information on the panel refers to serving size but a portion size is the amount of food that one selects to eat, which may be larger or smaller than the serving size and will therefore have a varied nutrition profile.

Most people typically have difficulty quantifying amounts of food without using common kitchen tools such as measuring cups, measuring spoons or food scales. Practical portion size measurement aids are familiar objects that your patients and clients can easily visualize in order to estimate the size of food portions.

Illustrating how the same portion looks in different sized containers, different forms (i.e. sliced, cubed, whole) and different dispersions (i.e. mound, covering a plate) can help you demonstrate to your patients and clients the importance of paying close attention to how much they are really eating.

After demonstrating the visual implications of portion size, you can illustrate the impact of what different portion sizes have on the nutritional value* of what is being consumed.

*Calculated from the USDA Nutrient Database.

In this example, the container size, form and dispersion directly impact the portion size selected. Double the portion means double the calories and fat. Food consumption studies have indicated that people tend to eat more when they select and are served larger portion sizes. The key is to choose smaller portions that are still satisfying and to create an environment that encourages one to do so.

Portion-Proof Your Environment

Here are some tips you can share with your patients and clients to help them to control portions of meals and snacks:

At home

• Don’t eat directly out of a package or container. Always portion it out first.
• Use smaller plates, bowls, forks and spoons for your meals and snacks.
• Keep the serving dish in the kitchen. You will be less likely to serve yourself additional portions if the food is in another room rather than at the table right in front of you.

At restaurants

• Order an appetizer as an entrée or split an entrée with your dining partner.
• Portions at restaurants are often very large. When the food arrives, decide how much you will eat and only eat that amount.
• Ask the waiter to put half of what you ordered into a ‘doggie bag’ before the food is brought to the table. You’ll be less tempted and you’ll get two meals for the price of one!

At work

• Schedule meals and snacks into your calendar so you don’t get so busy that you go hours without eating, which may put you at risk for overeating when you finally find time to eat.
• Store midday snacks in your workplace kitchen rather than directly in your office. This will reduce the likelihood of "desktop dining" when you aren’t really hungry.
• Always bring an afternoon snack with you to work to help refuel when that 4:00 p.m. slump hits. That way, you won’t be tempted by unhealthy options.