(www.BlackDoctor.org) -- For breakfast, you had chips from the vending machine. Half an hour later, you're munching on skittles. If you ate foods that you associate with meals--a hard-boiled egg, or a turkey-and-cheese roll-up—instead of snacking, you'd feel full longer and be more inclined to lose weight.

A recent study, performed by scientists from the State University of New York, found that undergrads who labeled meals  as "snacks" ate 87% more at dinner than those who ate identical 2:30 pm foods but classified them as "meals." If you choose items that you think of as meals--real foods, rather than treats--they'll more likely satisfy your appetite, and that can translate into weight loss.
 
Kathy McManus, RD, director of the nutrition department at Brigham and Women's Hospital in Boston, developed these healthy meal-for-snack swaps at two calorie levels. Choose a 150-calorie mini-meal if you normally eat three substantial meals and two snacks every day; the 250-calorie options are for those who usually spread their daily calories over five or six small meals.

Instead of this snack: 6 oz. fruited fat-free yogurt (150 calories)
Eat this "meal':  ? sm. whole wheat pita, 2 thin slices turkey breast, sliced tomato, mustard           
 
Instead of this snack: 1 oz. pretzels, ? c. grapes (150 calories) 
Eat this "meal": ? whole wheat English muffin, 1 oz. reduced-fat mozzarella cheese, green bell pepper and tomato slices          
 
Instead of this snack: Energy or breakfast bar (250 calories)    
Eat this "meal":  1 slice whole wheat toast, 1 scrambled egg, 2 slices turkey bacon        
 
Instead of this snack: Trail mix with chocolate chips, cashews, dried fruit (250 calories) 
Eat this "meal": Whole wheat tortilla, slice of avocado, 2 slices chicken breast, tomato, lettuce, 1 Tbsp. salsa       
 
BDO (www.BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.