While snacks are sometimes demonized in weight loss efforts, research actually shows that eating small amounts more often is a good weight loss technique. The key is making sure the snacks are well balanced, portion controlled and pre planned into your eating pattern.  For example, a few high fiber crackers with thin slices of reduced fat cheese gives you fiber and protein, two nutrients that help fill you up, while portioning out on a plate to make sure you don’t overeat. Fruit and yogurt is another good combo or some sugar snap peas and baby carrots with hummus. Remember to portion out onto a plate so you don’t have more than one serving. In an eating pattern with three meals of 400-500 calories, two snacks per day of around 150 calories will keep your blood sugar and mood more even while still promoting weight loss, especially if you are doing some physical activity.  Bottomline: snacks are a dieters friend, just make sure you plan them and pre portion. Oh, and never eat snacks in front of the tube, studies show this is weight loss disaster.