New research has proven what I've been teaching for years; that losing weight is best accomplished by replacing common high calorie dry food items such as crackers, pretzels, chips, and cookies with hydrated, less calorie dense, foods such as fruits and veggies.

Foods that are high in water and low in fat - such as fruits, vegetables, soup, lean meat, and low-fat dairy products - are low in calorie density and provide few calories per bite.

Hydrated foods provide serious bulk and keep you satiated and energized with consistent energy, rather than the typical peaks and valleys associated with calorie dense, or sugary, snacks.  Increasing your consumption of these foods will also deter you from higher calorie foods because you simply wont have room for them in your stomach; you will stay fuller longer. 

And because they are so hydrated they will be contributing to your body's hydration level, keeping your thirst at bay.  This is good because we know that often times we mistake our body's thirst for hunger.  Sometimes if you think you are hungry you may not be hungry at all, simply thirsty!  Try drinking a glass of water (or reaching for an apple) instead.