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By Karen Collins, MS, RD, CDN - Q: Will I get more nutrition from eating carrots raw or cooked? Q: I've cut back on meals to try to lose weight, but I still snack. I don't seem to be losing weight so do I have to cut my snacks too?

A: It might be your snack choices that are holding you back. The latest national survey of U.S. eating habits shows that on average, about a third of the "empty calories" we eat come from our snacks. Empty calories are calories we get from foods that supply little if any nutrients or protective plant compounds. Many of the foods Americans typically choose for snacks come with a high calorie load in a relatively small portion. If snacks are part of your weight control challenge, consider nutritional, behavioral and psychological solutions. If you need only a small snack to tide you over to your next meal, fruit or raw vegetables would be a great choice instead of chips or sweets with calories that add up so quickly. For a snack that will sustain you longer, add a little protein, such as some yogurt or a handful of nuts. Perhaps the problem involves how you snack: if you sit down with the whole bag of chips or cookies, chances are that despite intentions to eat just a bit, you will eat more than you intended. Whatever you choose, take out the amount you think you need and put the container away. Another possibility is that you are using snacks to treat yourself or cope with stress and getting loads of empty calories your body doesn't need. Look for other ways to unwind that are truly being good to yourself, like taking a break for a brief walk around the block on a beautiful day or even a few moments of deep breathing to decompress. If none of these snacking problems is the issue, check your overall eating habits using the free online MyPlate Food Tracker. If you're not clear about how to make workable changes, find a registered dietitian who can help you individually to develop a strategy.

Q: Will I get more nutrition from eating carrots raw or cooked?

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HealthTalk: Cooked vs Raw Carrots and Snack Choices

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