Nutrition Articles

Snacking Healthy

Add Snacks to Subtract Pounds

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Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals. 
 
To avoid grazing:
  • Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over. 
  • Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
  • If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating. 
  • Limit yourself to a single serving. 
  • Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead? 
Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it. 

Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.
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About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.

Member Comments

  • I only snack if I feel super hungry which isn't very often. Then I try a handful of sunflower seeds or nuts, a banana or a yogurt to take the edge off until mealtime. My low metabolism keeps me going. - 4/15/2016 9:19:14 AM
  • Had some string cheese before my workout today, only because I felt hungry. I am trying to only eat when I'm actually hungry. - 2/10/2016 12:07:05 PM
  • I have found that snacking does not support my body. Three meals a day with no snacking between meals or following dinner leaves me feeling at my best. - 12/4/2015 11:15:41 PM
  • various meal replacement shakes have helped with feeling full and satisfied. I add soluble fiber to one each morning, and I'm not hungry. When I was trying to go without from breakfast to dinner, I found myself really overeating in the evening, so I'm a true believer in spacing meals or snacks throughout the day. - 12/4/2015 12:03:01 PM
  • BUDBUDDHA
    Good information. I stopped buying natural peanut butter because I spend too much time "Grazing" on it. - 9/6/2015 10:11:44 AM
  • CRISTIN24
    Snacks are always an issue for me. I have a hard time finding snacks that incorporate protein and veggies. Does anyone have suggestions besides hummus and carrots (allergies)? Thanks!! - 8/20/2015 3:06:37 PM
  • thanks for the tips. :-)
    - 4/7/2015 9:50:28 PM
  • Thank you for this useful info. I know my snacks tend to match or exceed a meal allotment. Being mindful and committed help to curb this pitfall. - 7/30/2014 9:34:24 AM
  • Good article. Thanks. - 2/28/2014 4:27:16 AM
  • VAINVT
    Tea helps me a lot, and I try to have protein like a slice of meat or nuts. - 2/15/2014 7:27:39 AM
  • I try to make sure I eat every two hours. So I don't get hungry. - 9/10/2013 5:09:12 PM
  • STONECOT
    I don't like snacking as i actually like to feel hungry before I eat, and to feel satisfied when I finish. I find with snacking, I have to cut the rest of my portions down to a point where it's not enough, in order to stay within my allowance. Plus I don't get the satisfaction of enjoying feeding my hunger. - 9/11/2012 10:01:47 AM
  • Everything doesn't work for everyone. But this method has been suggested to me by , my endocrinologist. To eat smaller meals and eat 5 to 6 meals a day.When my sugars ran high and I get it down where it should be, then I felt like I was starving, so I ate and ate and not what I should have. It is what you eat when you snack or eat . I still don't have the right balance yet but I know I will and water is just as important.I use to not ever had enough. - 9/11/2012 7:58:08 AM
  • Always drink a glass of water with your snack. It feels more substantial and you are more satisfied that way, helping you to not overdo it. - 2/18/2012 12:42:44 PM
  • I only eat when I am hungry now, so I always have snacks on hand just in case I need it, but sometimes I don't. It's just better to be safe than sorry :) - 12/29/2011 12:36:55 PM

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