Maybe you’re a pro at planning balanced meals, but things go awry during the hours in between. Excess snacking can put you over your daily calorie requirements and fill you with sugar and other ingredients you’re trying to avoid.
Change the way you snack to lose weight and protect your health. Check out this list for ideas about how to snack less and make smarter choices.
How to Snack Less
1. Be mindful. Are you surprised to find you’ve eaten half a cake when you meant to have one slice? If you pay attention to each bite, you’ll probably be satisfied with less food. Turn off the TV and chew slowly.
2. Leave the table. It’s difficult to tell when dinner ends, and snacking starts if you sit around nibbling leftovers on the serving platters. Clear the table and go for a walk.
3. Have a hearty breakfast. Late-night snacking could indicate that you didn’t take in enough calories earlier in the day. Start with a nutritious breakfast like yogurt and cereal or an omelet with mushrooms and spinach.
4. Drink up. Thirst and hunger are often confused. The next time you want a cookie, drink a glass of water to see if the craving goes away.
5. Sleep well. Chronic fatigue can also make you want to eat. Go to bed on time and nap if you need to catch up on your sleep.
6. Chew gum. Sugar-free gum is an ideal snack. It satisfies your sweet tooth and allows you to enjoy chewing without consuming any calories. Gum even helps clean up bacteria in your mouth between brushing and flossing.
7. Keep a log. You may be snacking more than you think. Use your phone or a notebook to track your snacking habits.
8. Identify trigger foods. Many of us have certain foods that lower our inhibitions. If you tend to go overboard, save French fries or donuts for special occasions.
9. Manage stress. Are you eating to cover up difficult emotions? Call a friend or listen to soothing music instead. Run in the morning or go to the gym after work.
How to Snack Healthier
1. Reach for vegetables and fruits. A recent study suggests that eating eight servings of produce daily increases happiness. Use snacks to help you reach your target.
2. Control portions. Most adults can indulge in any favorite treat if their serving size is reasonable. Learn to eyeball what an ounce of almonds or a cup of ice cream looks like.
3. Create substitutes. Do you long for something salty or sweet? Bake your pita chips with garlic and olive oil. Sprinkle toasted oats with cinnamon and dark chocolate cocoa.
4. Stock up. Fill your refrigerator and kitchen cabinets with nutrient-dense foods you love. In minutes, you can make healthy treats with baby carrots, celery sticks, low-fat yogurt, natural peanut butter, and hummus.
5. Avoid commercials. Advertising tends to promote ultra-processed foods high in sugar, salt, and saturated fats. Hit the mute button when you see TV commercials for candy bars and soda.
6. Plan. Vending machines and gas stations also contain foods that can derail your diet. Carry your snacks in a cooler or plastic bags. Schedule a break for tea and half a sandwich when you’re out shopping or running errands.
Make your snacks work for you, keeping you full between meals and fueling your body. Watch your calories and eat nutrient-dense foods that help you stay slim and strong.
