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CAMEOBUTTER SparkPoints: (0)
Fitness Minutes: (818)
Posts: 11
3/10/13 9:39 P

Ooo try melba crackers. They have definitely helped me through the "want-something-to-crunch-on" type of muchies.
Hard-boiled eggs have become a staple for me, but that's mostly because I have chickens so I have to find a way to eat all the eggs! Also, hummus or guacamole with red bell peppers to dip in it.

Fitness Minutes: (1,338)
Posts: 3,569
3/10/13 1:41 P

I've been a grazer in the past. The thing that cured me and helped me lose some weight was to have balanced meals and then fast between meals. Constantly grazing can stimulate your appetite, actually.
It's more fun to have real meals, too.

Edited by: GOLDENANGELFISH at: 3/10/2013 (13:41)
PATIENTSAM Posts: 2,322
3/9/13 3:41 P

Looks like there are many grazers here! lol! I am one of them. Some things I do to lessen the bad side of it is to go track what I have eaten as soon as I can. I try to weigh or count what I graze on too. My latest plan is to keep cooked chicken breast in the fridge as often as I can. I will take an ounce or two and I feel like I have not gotten off track. I am finding that if I side with the higher suggested amounts for protein, it is a good thing for me. So almonds, pistachios and peanuts in moderation too. Good source of good protein and fat!

MANDIETERRIER1 Posts: 17,540
3/9/13 10:36 A

When I am cooking. I like to taste to make sure everything is turning out OK. I have to be really aware of what I am doing. One could easily eat an entire serving by just a bite here and a bite there.

MIZZKINS Posts: 120
3/9/13 9:03 A

Some good low cal snacks are kashi or any low cal cereal, veggies with a low cal dip or PB2 peanut butter, almonds, popcorn, there are tons of 100 cal snack portions at the grocery store, and I discovered and love Bengel spice tea because its slightly sweet without sugar.

It always helps to have a plan. Enter your meals and snacks into your tracker ahead of time, and portion out those snacks so you know exactly what you're having.

3/9/13 2:33 A

I am a night time grazer...I just want to keep putting food into my mouth and the only thing that can stop me is something really filling, or a protein snack. If I resort to carbs I'm a gonner, because my cravings just get worse. I am trying nuts that you can eat a lot of and not add too many calories, like pistachios. I can eat around 40 of them for 160 calories, so that's a good graze. Knowing what I'm like at night I try to save up my day time snacks and make sure I have tasty little savoury treats in the fridge like pickled gherkins, and cold deli meat, or beef jerky, and some light cheese. It's a struggle and sometimes going to bed early is the best way out. I have also started doing some light exercise during the ad breaks when watching TV...usually chair exercises that I have learned on SparkPeople.

SABRINAD43 SparkPoints: (748)
Fitness Minutes: (348)
Posts: 8
3/9/13 1:12 A

I graze when I'm driving. Fruits, Veggies, Nuts...they are all fine until I have more road than snacks. I really don't make time to prepare the celery sticks and carrots very often as I'm always running behind. Also, I don't seem to purchase enough of the healthy stuff so I would even have it on hand. Washing, slicing and bagging each seems to take a bit of time as well.
Thats when I find myself in the gas station store buying candy. Boxes of "Hot Tamales","Red Vines", "Milk Duds", "Sugar Babies", "Gummy Bears" and "Sweet Tarts" are things I eat by the know...until the entire bag or box is gone. Yep, you guessed it, these are not exactally the single serving size boxes or bags but I eat them until they are gone or I feel full. As far as actual candy bars are concerned, I go for the KitKats, Snickers and Mars Almond Bars. M&M's fit in both areas so if I have them....I eat them. Now that I have to be accountable with the food log, I should begin to cut back on everything. After reading all these posts, I need to address what's going on with the rest of my as well. Really inspiring.

BENETT4890 SparkPoints: (0)
Fitness Minutes: (11,713)
Posts: 10
3/8/13 10:57 P

I think if you feel the need to graze having something that has close to no calories like celery would be a good choice. I find myself grazing mostly when I cook and by the time I finish I've had a full serving (or more) of it! I've been dividing up my snack foods into portions and putting them in plastic baggies or containers. This has helped to discourage me some from randomly snacking.

GRAPLEIRIS SparkPoints: (12,268)
Fitness Minutes: (6,238)
Posts: 183
3/8/13 8:40 P

yeah, me too. I like to kinda do a drive by...grab this...grab that.
It's REALLY bad when I'm cooking...I tend to sample everything.

Grazing at work has been good thing. I fill an 8 cup bowl with raw veggies and leave it next to me. It'll take me hours to get through it but I've gotten my veggies in, I've munched, and I'm not hungry.

I try to plan 3 light, healthy meals and 2-3 snacks into evry day, this cuts down on my urge to graze. Keeping out of the kitchen at night is a GREAT idea for me. Also I resolved to log EVERYTHING I eat...even if it's ONE cracker, 1 T sunflower seeds, that way I'm not fooling myself.

GREEN-EYED-LADY Posts: 2,397
3/8/13 1:09 P

I definitely am a grazer. I'm retired and home all the time so I'm always nibbling, but I make it healthy choices like sunflower seeds, or nuts, or a fresh apple. Not eating any big meals, just munching all the time, or little mini meals, has worked for me - I've lost 27 pounds - 1/2 way to my goal.

CHRIS5101 SparkPoints: (1,668)
Fitness Minutes: (3,028)
Posts: 1
3/8/13 12:12 P

Jolly Time 100 calorie healthy pop popcorn, fruit, greek yogurt and carrots...i'm also a grazer

C_DONE Posts: 233
3/8/13 10:43 A

If you are grazing one of two things is happening. First your body is never signaling you that you are satiated. Usually when this is happening to me it is the old blood sugar roller coaster or the addictive qualities of sugars and grains ie. carbs at work. Second there is another need in your life that you aren't fulfilling- this one is a little harder to pin down. Maybe touch or affection or unmet goals at home or work. Sometimes a little more self care does the trick to fix- or a nap if the need is rest for exhaustion. A lot of people try to fix dogged out tired with their pantry and fridge. Wrong cure. Also, dehydration can mask itself as urge to eat. Again wrong cure.

SIMONEKP Posts: 2,764
3/8/13 8:10 A

Forgot to add, drink tons of water.

SUSANBEAMON Posts: 11,794
3/8/13 1:04 A

i go back and forth. if i'm busy with something that keeps me out of the kitchen and keeps my mind busy, i don't eat unless i am hungry. otherwise i will nibble all day long. i to to keep it healthy or else make it a very slow meal.

ILOVEMALI Posts: 1,538
3/8/13 12:59 A

Me too...

FISHER011 Posts: 1,603
3/7/13 10:10 P

I'm a grazer! emoticon I loved reading your combos emoticon
I am going to try your warm treat- it sounds so delicious & sweet. Yum emoticon
One of fav combo is apple, cheese stick . or cottage cheese, tuna, tomato

3/7/13 10:07 P

Yep, I'm a grazer...big time. At my desk or at home....So, and this is weird, but it works for me. I cut up my snacks into smaller pieces, apple, cheese, lunch meat, olives, FiberOne brownie's cut into 4 pieces, grapes, kale chips...for the day, on a plate like appetizers. Leave it in the fridge and pick at it through out the day. And small sit down meals three times a day. I have no self control, so when I pre prepare, I stick to it better.

DILLONNAN Posts: 563
3/7/13 8:25 P

I am a grazer. I'm working on finding the food that satisfies. One combination that works for me is an apple, a string cheese and a slim jim. Another combination is crackers and laughing cow cheese (the French onion tastes just like chip dip.) I do better with small meals and at least two snacks per day. Weight Watchers has a list of what they call filling foods. Checking it out for foods you like might be an idea. I also like the bags of 100 calorie popcorn along with a flavored water. I threw together two kinds of apples (a sweet type and a tart type) along with a couple of pears, walnuts and raisins in a small crockpot and that evening enjoyed a sweet, warm treat. 1/2 cup was surprisingly just the right amount. Good Luck! Hope these few ideas help!


Edited by: DILLONNAN at: 3/7/2013 (20:26)
MAYBER SparkPoints: (120,147)
Fitness Minutes: (0)
Posts: 9,764
3/7/13 5:51 P

not exactly sure if a grazer
plan three meals and three snacks
and try to eat both at about the same time each day
one day at a time

LAWLI56 Posts: 1,539
3/7/13 2:02 P

I plan for 4 small meals and 3 snacks a day which generally stops me grazing.

breakfast: usually 30g oats or cereal, 15g dried fruit and 125mls soy milk (200-250 cals)
lunch: A small roll with meat/fish/cheese & salad or soup with 60g chicken or ham/25g cheese or 2x scrambled eggs and a snackpot of baked beans plus a small piece of fruit (350-400 cals)
dinner: 3 ozs meat (in one of my low fat recipes) or fish with a 1/2 cup rice/pasta/potatoes and 1 1/2-2 portions of veg. (350-400 cals).
supper: up to 250 cals - often eat soya yogurt now.

snacks can include, 1 pkt walkers french fries, 2 small plain/fruit biscuits(cookies), 2 plain rice cakes with marmite or 1 tbs sugar free peanut butter, fruit, 25g raw cashews, 25g wasabi peas or soya nuts, 100g veg strips with 30g hummus. Occasionally 20g 85% dark chocolate - up to 300 cals in total. this list changes frequently depending on time of year.

Generally about 2 to 3 hours between meals and snacks. I also drink lots of redbush tea, water and sugar free squash. I eat more frequently in late afternoon to evening. Beyond herbs and spices, soy sauce, ketchup, lemon juice, balsamic vinegar, polish or dijon mustard and fat free mayo or salad dressing I don't tend to add dips or sauces to my food and I make my own "ready meals" from scratch... they taste better and I know what's in them.

RICHARJ SparkPoints: (4,619)
Fitness Minutes: (430)
Posts: 372
3/7/13 1:39 P

I need to become a grazer bc they are killing me at work with bringing king cakes (thank goodness Mardi Gras is over) and pies all the time....I CAN NEVER RESIST.....If I was a grazer, I might have better luck....

MARIASANG SparkPoints: (1,648)
Fitness Minutes: (409)
Posts: 14
3/7/13 12:16 P

I also want to munch on something every hour or two, so I always have in my bag some dried fruit and nuts, a cereal bar and some slices of cucumber. They seem to get me through my cravings pretty well, and they still allow me to have a filling lunch and dinner. Also don't skip breakfast; I used to do that and it made my cravings much worse :)

LYNETTEMOM SparkPoints: (133,651)
Fitness Minutes: (85,670)
Posts: 5,616
3/7/13 11:38 A

I can eat almost non-stop so I try to eat what I should so that I am filled with good stuff rather than what I shouldn't. Keeping the poor choices out of my house is the first step in that. Good snacks include: seeds because it takes time to crack the shells and get at the seed itself, flavored teas, and healthy cereal, with or without milk.

3/7/13 11:03 A

I tend to graze after 3:00 in the afternoon. I try to keep healthy things on hand. The worst for me is chips. If there is an open bag of chips I find myself grabbing three or four chips, moving on and then the next time I go by grabbing three or four more. Keeping them in the cubert seems to help. The higher protein in the food helps me to not crave as much.

CHOCVAN SparkPoints: (8,673)
Fitness Minutes: (5,114)
Posts: 81
3/7/13 9:26 A

I do enjoy eating smaller amounts more regularly

ROGERSBABE1 SparkPoints: (0)
Fitness Minutes: (29,390)
Posts: 5,351
3/7/13 8:15 A

Snacking is not considered grazing. I plan for a mid morning and mid afternoon snacks...and sometimes after working out in the PM. I think grazing is the mindless eating of food because it's there. There are some days that are harder for me than others. I tend to graze more when I'm tired or bored.

OCALA34473 Posts: 11
3/7/13 7:59 A

I know I am grazer. It seems that as darkness falls I begin to look for things to eat. Cattle eat/graze rest and then graze again. Eating what ever vegetation, feed or hay present. That's me at night and it is keeping me from reaching my final goal. It is also making me lose some of my progress (gained 5 pound). Any1 with a suggestion help.

PS I have removed 95% of the snack foods. So like my cattle I eat whatever is there fruit, meat, starch......... : (

ADZY86 Posts: 1,150
3/7/13 6:15 A

I'm not sure if I'd call what I do grazing but I definitely plan to eat 6-7 meals a day. Breakfast, mid-morning snack, lunch, 2 afternoon snacks (at least), pre-gym snack, dinner. If I eat every 3ish hours then I feel a lot better.
I eat tuna, hardboiled eggs, nuts, a lot of green tea, chicken pieces. Whatever keeps you satisfied.

I.M.MAGIC Posts: 13,195
3/7/13 12:02 A

I don't know if I'd call it grazing,... I eat six planned "mini-meals" a day.

Real food, not snacks, with protein, veggies, a few carbs...for me, it's a medical issue....I have a choice but the alternatives aren't much fun! LOL

KPILVER SparkPoints: (14,501)
Fitness Minutes: (6,466)
Posts: 294
3/6/13 11:40 P

I snack. I don't think anything is wrong with it as long as I'm making a conscious effort to snack on the right things. I even added Snack-2 and Snack-3 to my calorie counter. If I'm in the mood for sweet I may have a couple clementines, or a piece of dark chocolate. If I want savory perhaps I'll munch on a couple pickle spears, olives, air popped popcorn with olive oil or half an avocado sprinkled with salt and pepper. After the gym I usually keep a snack of clementines or apples with some nuts in my car and then after running errands I'll throw a pre-portioned pouch of edamame in the micro to hold me over til' I figure out what I want to eat next!

MROZYLA SparkPoints: (41,090)
Fitness Minutes: (68,613)
Posts: 36
3/6/13 10:02 P


DTERMINEDGIRL SparkPoints: (7,197)
Fitness Minutes: (8,282)
Posts: 1
3/6/13 9:27 P

Chobani has dark chocolate coffee snack size Greek yoghurt, I add just a little stevia & it's like dessert. for 100 calories u get ur chocolate fix & ur satisfied!

5FOOTRUNT SparkPoints: (4,493)
Fitness Minutes: (2,390)
Posts: 147
3/6/13 9:08 P

I hate it but I'm a grazer. It's so hard not too grab a little here and there. I really try not to graze but it seems next to nothing works. I have tried some of the recipes from this site and it does help. I also try not to eat anything processed. Stay away from foods that draw me to eat. It's really hard when it's sitting right in front of you. Last night I went for pizza that my kid brought home from work.

JEM2929 Posts: 150
3/6/13 6:59 P

I'm a constant grazer once work is done for the day. My issue is I will graze even if I'm not "hungry". I just love food.

This is my first week of my new lifestyle but I got rid of all the unhealthy garbage I had in my house - including ridding myself of my secret chocolate hoards. I found something I find to be delicious though and thought I'd mention it. I found these things called Pretzel Crisps which have decent sized portions, and I have been putting a bit of light cream cheese on them and snacking on that. I find they satisfy me and are fast, simple and delicious.

LOLI_92 Posts: 14
3/6/13 6:35 P

I am a grazer and I late night binge, but only really when I'm up late so I go to bed earlier which pretty much solves that one. The grazing is harder though but when the urge is too strong I try to eat a little bit of Greek yogurt with almonds and raisins. Although I find that when I'm craving chocolate nothing can substitute it lol...

GRACEMCC45 Posts: 1,134
3/6/13 3:44 P

Veggies in combination with nuts, or a little bit of cheese. Combining the healthy fats and proteins with the basically calorie-free veggies will be filling for you and might actually help curb your grazing habits over time.

Veggies on their own are not as filling and really won't keep you full.

SPARKFRAN514 Posts: 52,390
3/6/13 3:32 P

I find when I am discouraged I graze it may be healthy foods but usually its the peanut butter jar that calls my name. am learning I need to better plan my snacks and fit peanut butter in and it has been helping.

GEORGIEGURLZ SparkPoints: (12,978)
Fitness Minutes: (14,472)
Posts: 209
3/6/13 2:58 P

I am not a grazer. I have had to break the habit of being a once a day gorger. I ate one time a day for years. I don't do that any more. I eat 3 meals per day,but I don't snack.

MARYJOANNA Posts: 6,748
3/6/13 2:16 P

If you keep portions and calories in check, I suppose it is ok to graze. Personally, I don't but my daughter does.

RIET69 SparkPoints: (47,087)
Fitness Minutes: (11,285)
Posts: 3,116
3/6/13 1:16 P

I graze only if no one else is around. When I come home from work and no one is home I will look in the refrigerator, the cupboards, anywhere that has food and I usually find several items that I will eat and then eat supper about an hour later. I must feel shame when I do this because when others are home, I don't even go near the kitchen unless it is my turn to cook. When I am cooking I eat nothing, ever. Strange.

GOLFLADY11 SparkPoints: (45,954)
Fitness Minutes: (44,440)
Posts: 2,719
3/6/13 12:32 P

Hmmm, I don't usually graze during the day but while cooking dinner I definitely do and the evening sometimes gets me. Last night for instance I grazed on the potatoes and onions I was warming up in the frypan. Then on the veggies I was putting in the salad (not so bad). After dinner I needed something so I had a small amount of icecream. (I stayed within my calorie limits though).

HAPPYWRITER7 Posts: 9,723
3/6/13 11:56 A

I too am a grazer, I would rather have a bit here and there than sitting down to a meal, but just from reading a few posts on this thread I see that I need to change a few things - I need to have healthier snacks available to me and pre-portion them. Im going to keep an eye on this thread to continue learning how to use my grazing to my body's advantage. Thanks fellow sparkers!

3/6/13 11:02 A

i find that i have to graze in order to keep my portions in check... if i wait to only eat at meal times i am so hungry that i end up eating way more than i need to. i make sure to have loads of healthy snack-type foods in the house at all times - my current faves are greek yogurt, homemade granola, homemade lara bars, dried berries, apples & peanut butter, and protein shakes

SIMONEKP Posts: 2,764
3/6/13 10:02 A

I spread my meals over a long period of time. For example, breakfast is a protein shake, coffee, a yogurt and some fruit. I start my day at 5, first intake is a 7 roughly and it's usually 10 or 11 by the time I'm done eating breakfast. I have the shake at 7, drive to work, have coffee at 7:30, start working, eat yogurt slowly at 8:30-9:00 then eat the fruit at 10 ish.

MARF226 Posts: 212
3/6/13 9:01 A

I eat all day too. It keeps me from becoming too hungry and then overeating at my next meal. I pre-portion everything so I can keep each item to about 100-200 calories. In any given day, I’ll graze on 1 or 2 pieces of fruit, veggies and hummus (Costco also has 100 calorie packets of spinach dip that’s pretty good), almonds, Greek yogurt, low fat cheese stick… Good luck!! emoticon

COWGIRL_72 Posts: 2
3/6/13 8:44 A

I too graze! I'm good from breakfast til a snack at work and then it doesn't seem to stop.
What I've done to ensure I stay within my ranges includes breaking up my lunch, eating different pieces of it throughout the day. I keep herbal tea at work too and try to have a cup of it daily instead of a snack. I've also replaced one fruit serving with a vegetable (eat whatever veggies you like!) to reduce the calories I consume--I bring at least 3 servings freggies to work. I also find gum and sugar free hard candies help with the oral fixation instead of munching. You might try jazzing up your water with some orange/lemon/lime/cucumber slices helps make it seem more substantial. Good luck! emoticon

ROGERSBABE1 SparkPoints: (0)
Fitness Minutes: (29,390)
Posts: 5,351
3/6/13 8:22 A

I haven't tried it yet, but a friend of mine makes her own kale chips. I think it's simple: kale, salt, a dash of olive oil and bake until crunchy. I will sometimes do baby carrots with a fat free ranch dressing. You get the crunch plus the health benefits. I like nuts, but I need to keep them around in pre-portioned bags instead of bringing a jar to school.

NIRERIN Posts: 14,302
3/6/13 7:29 A

salads are easy to keep at your desk and pick at through as you need to. fruit with nuts or cheese is a decent option and so are vegetables with dip. i'm not sure if fruits and veggies fall under your category of leaves and twigs though.

if you, like the previous poster, are feeling ravenous all the time then you need to eat more and more frequently because if you are grazing, you shouldn't ever really be hungry. think of meals like mini meals. in other words, you will have a chili or a stew, just 100-300 cals of it. and instead of having five hours or so between meals, you'll have two to three. i tend to eat around eight times a day and try to eat about every two hours. on a hunger satiety scale, i never really leave the 4-6 range. i'm not really full, but i am also not really hungry. which tends to mean i am mostly sated.
so have half a sandwich and a few ounces of soup. have a small portion of shepard's pie. have a grain based salad loaded with veggies and spices. have real food, food with fiber and fat and protein just in smaller portions.

TWININGS12 SparkPoints: (17,330)
Fitness Minutes: (6,835)
Posts: 610
3/6/13 7:06 A

I am a grazer also!!! It's better to eat a small meal every couple of hours than to eat huge meals when you are ravished. I bring carrots, celery, pretzels, fruit or raw nuts. My all time favorite Sami's Cinnamon Flax Chips. You can also try a cup of hot tea or even iced tea if you get the urge to eat. Just remember we all make mistakes - keep going forward one step at a time. emoticon

Edited by: TWININGS12 at: 3/6/2013 (07:06)
BAGLADY801 Posts: 60
3/6/13 6:56 A

I am a grazer during the day at work. I seem to need a constant source to munch on during the day. Rather than change the habit of grazing, I want to turn it around to be a good thing by grazing on healthy stuff. I am also trying to substitute drinking herbal tea or water for munching but it is not quite the same. Can anyone in 'Sparkland' give me some suggestions for munching that I would actually eat ie no twigs or leaves, that will fill this need without filling me out?

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