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GOLDEN VALLEY, Minn. - The holidays may be over, but there might be some holiday treats hiding around your home.

America has a super-sized snack habit and our waistlines are the proof.

Fitness expert Chris Freytag, spoke with Kim on KARE 11 Sunrise, about the most common snack traps, how to avoid them and gives you some delicious snack ideas, all under 100 calories.

  • You're Good All Day But Pig Out At Night
    FIX IT
    ! Start with a breakfast that's really satisfying-like steel-cut oats, eggs, or Greek-style yogurt. Then at lunch, combine healthy carbs, protein, and fat. And truly savor your treats. Dean Ornish, MD, the author of The Spectrum, does a "chocolate meditation." Take a single piece of the best chocolate you can find and let it dissolve slowly in your mouth, paying attention to the complex flavors. You'll get more pleasure with fewer calories.
  • You Can't Stop Eating In The Car:
    FIX IT!
    Preempt unrestrained noshing by packing portable, calorie-
    controlled nibbles such as small bags of cashews or an apple. Even half of a PB&J on whole wheat will do the trick. And if those fries are still calling out to you, "drive home via another route so you won't pass your favorite fast-food restaurants," says Janna L. Fikkan, PhD, a health psychologist at Duke Integrative Medicine in Durham, NC. "It doesn't have to be the shortest way home, as long as you avoid the drive-thru."
  • You Work At Home:
    FIX IT!
    Keep a log of your daily activities, including every time you get up to eat. Chances are, once you see how often you're indulging, you'll be shamed into cutting back. If you still feel the need to snack, eat at the kitchen table- and don't do anything else. Without the distraction of the computer, TV, or newspaper, you'll be much more aware of how often you eat out of habit rather than hunger.
  • You Stuff Your Face Before Dinner:
    FIX IT!
    "Planning is key," says Patricia Bannan, RD, the author of Eat Right When Time Is Tight. Before you get home, eat something light and nourishing to tide you over. If you're starving while you cook, munch on raw veggies such as sugar snap peas. Set yourself up for success by knowing meals you can cook quickly, such as frozen veggies with a rotisserie chicken and microwaveable brown rice.
  • You Graze At The Office:
    FIX IT
    ! Launch a counteroffensive by bringing in healthy snacks- say, tamari-roasted almonds or dark chocolate-that you actually prefer over the junk. Knowing that these treats are tucked away will give you the strength to resist the disastrous jelly doughnuts. If you know ahead of time that you won't be able to leave your desk at noon, brown-bag it for lunch. With healthy fare within arm's reach, you won't need to raid your colleague's candy jar.
  • Your Kids' Snack Habits Are Contagious
    FIX IT!
    Ditch the kiddie foods, says Barbara Rolls, PhD, the author of The Volumetrics Eating Plan. These highly processed foods are digested in no time, leaving you wanting more. "Family- friendly snacks should include low- calorie foods that are high in water or fiber and aren't loaded with fat," she says. Try no-fuss fruits like grapes or berries-or fix some air-popped popcorn sprinkled with a bit of Parmesan.