Believe it or not — smaller snacks satisfy — really!

Published: Tuesday, March 5, 2013 at 6:01 a.m.
Last Modified: Monday, March 4, 2013 at 3:09 p.m.

The world's largest potato crisp (a processed, stackable type) measures 24 inches by 14 inches and packs 920 calories. That sure adds a whole new challenge to the slogan, "Bet you can't eat just one!" Unfortunately, far too many folks go for such super-snacking: Men in the U.S. eat more than 900 calories a day from snack foods with little or no nutritional value — and women chow down about 625 empty calories!

But if you're snacking to keep your energy up, hunger down and blood sugar steady (a smart thing to do), there's good news. Turns out your body can feel just as satisfied with five to 10 times fewer snacking calories than you might be nibbling now. And the study that revealed all this used apple pie and potato chips, as well as chocolate — not quite the perfect nosh! But if you combine that news with our suggestions for energy-boosting, heart-loving, wrinkle-preventing snacks, you'll see your RealAge get younger and your mind and body get sharper and stronger.

Enjoy high-protein snacks such as a cup of fat-free, no-sugar-added, plain Greek yogurt and six walnut halves; 3 ounces of grilled chicken breast (no skin); a hard-boiled egg; or 1 tablespoon of peanut butter on a celery stick.

Try high-fiber foods like an apple or a bowl of 100 percent whole-grain cereal with 3 ounces of skim or almond milk topped with a banana to feel full longer.

You'll lose the calories and gain the energy you're looking for from your between-meal snacks.

Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is chief wellness officer and chair of Wellness Institute at Cleveland Clinic. To live your healthiest, visit

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