When it comes to dieting, what you eat between meals – breakfast, lunch and dinner – matters more than you think. Sure, sneaking that snack size pack of Oreos may seem harmless now, but over time bad snacking habits add up to too many calories and very few nutrients.

In fact, according to research by the UDSA, the average intake of empty calories for men aged 20 and older surveyed was a whopping 923 calories per day — two to three times their limit in the solid fats and added sugars category. Meanwhile, women aged 20 and older are consuming almost two to four times their limit taking in 624 empty calories per day.

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