Learn to Snack Healthy With 'Super Shred' Diet Tips

"Super Shred: The Big Results Diet" author Dr. Ian Smith reveals healthier options for popular snacks.
3:46 | 01/20/15

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Transcript for Learn to Snack Healthy With 'Super Shred' Diet Tips
We're skwievened by my longtime friend Ian smith author of best-selling books including "Shred" and most recently "Super shred" the big results diet. Welcome. Good to see you. You were so successful with "Shred." What inspired you to come up with super shred. Shred was six weeks and 0 pounds. Our shredder nation said can we do it faster. Four weeks, 20 pounds, real accessible food and all about how you can make it available to everyone. Four weeks, 20 pounds. You put my parents -- you put momma and papa Strahan on it. You were doubtful at first because you said, doc, if you can do it, it's a miracle. They're doing great, papa stra is down 10 pounds, 6 inches. Mama trey is down almost 25 pounds and an update coming up -- You can't tell her nothing. So on "Rachael ray" we'll do an update following her for the whole year. If she loses the goal weight, I have to buy her a whole new wardrobe. Everyone wonders why I work so much. Well, you know, if super shred, one crazy thing about dieting, snacking is one thing most people get in trouble with. We'll talk about some snacking options that I would probably think would be okay but you're saying you may need to alter. Snacking is important in super shred. Snacks are important because they help you reduce the amount of calories you eat at a meal. A bran muffin, that looks healthy, right. Here's the problem, the size of the muffin and amount of sugar added could be up to 800 calories. 800 calories for one. The size is too big. If you look at our other option, this is what you find in super shred. Half a whole grain English muffin, half a tablespoon of peanut butter, 100 calories or less. Wow. Now, over here, this is probably my weakness, cookies and little snacks like this just like everybody else in the studio so tell me about this. People see either low fat or fat-free cookies. Fat-free typically means they've taken out the fat and replaced it with sugar so don't be fooled because it's fat-free could still have a lot of calories. Word play so what we say is -- What is a healthy option. With your thumbs up? Take some pretzels, dip it in chocolate. Chocolate is healthy for you, get the crunch that suppresses your appetite. You don't eat a hundred of these. 150 calories or less for snacks. Got it. The last option here. This is granola. Granola. It's typically healthy but you if eat it, it has a lot of preservatives, sugar and fats. Sometimes just a half a scoop can be 300 calories. For half a scoop. So watch the calorie count on the back of the book or the package but if you do this with super shred we say take air popped popcorn if you want a little salt that's fine, add a little salt. So much healthier, a third of the calories and a cup is a serving. You know what you'll cost me a new wardrobe with my momma. Awesome. "Supershred" is out in paperbook now. You can get the first week of the diet plan plus the groceries you need on our website goodmorningamerica.com on Yahoo! Ian smith, thank you very much.

This transcript has been automatically generated and may not be 100% accurate.

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