Their study found that undergrads who labeled midafternoon treats 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, says lead researcher Elizabeth D. Capaldi, PhD. Kathy McManus, RD, director of the nutrition department at Brigham and Women’s Hospital in Boston, developed these healthy meal-for-snack swaps for Prevention, 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.
