Healthy Snacking can play an important role in lifestyle habits, adding extra nutrition, helping to stay full between meals, and sometimes even as a pick-me-up during a busy day. But when snacking gets out of hand, it can become a hard habit to break – and the consequences can show up on the scale.
Rewire the brain and body by setting up a new healthy snacking routine. These 5 healthy habits can help you stay smart about snacking.
Habit #1 – Keep snacks complex for a combo of flavor and fulfillment.
Snacks that are singular in flavor, like potato chips or pretzels, aren’t bringing much nutritional variety to the table as combo snacks that feature a protein and carb. Balanced snacks add more macronutrients to fuel the body.
Instead of snacking on a cheese stick alone, make a combo snack like low-fat cheese, grapes and crackers. Or, instead of a bag of pretzels on their own, make healthy snacking more complex by adding a protein source like a handful of nuts or dipping the pretzels in nut butter.
Habit #2 – Portion, portion, portion!
The endless snack session can get anyone in trouble. Instead of dipping directly into a bag of chips or nuts, portion snacks onto a small dish or plate and then close up the original source. Then, stay disciplined! Once the portion is gone, that’s it for the snack. Portion control methods like this can save you from saying “just one more bite” until the bag is empty.
Habit #3 – Identify what you’re craving – and then swap it for something healthier.
Sometimes a specific craving drives the need for a snack between meals. In this case, you’re much more likely to feel satisfied if healthy snacking serves as a fix for whatever it is you’re craving.
Think about what your body is yearning for. Is it a flavor, like something sweet or salty? Is it a texture, like something crunchy, gooey or chewy? If you can identify the specific craving, it’s easier to find a healthy alternative that meets the need.
If your jaw just wants to crunch on something, swap the potato chips for a healthier snack that still delivers great crunch, like dried chickpeas or veggie sticks.
Habit #4 – Prepare snacks at the start of the day.
In the heat of the moment, sticking to healthy snacking can be tough! Plan snacks in the morning and pack them in convenient to-go portions like compostable Ziplocs or small containers easy to toss in a day bag.
Having a healthy snack that you took the effort to prepare in advance can save you a trip to the vending machine, which is often filled with tempting, ultra-processed junk foods.
Habit #5 – No multitasking! Let snack time take all the attention.
Okay, this is a tough one, but it’s worth it! Multitasking can lead to mindless eating, which is often the start of overeating. Instead of snacking while you drive, work, watch a movie, or do other tasks, pause for 5 minutes and focus on the snack alone.
It’s amazing how adding more mindfulness often leads to feeling more content and satiated after healthy snacking, which can help curb overeating.
