10 Tips to Make Healthy Snacking Easier

Posted by Cindy Poiesz on

  1. Plan Ahead.

When the salty/sweet urge hits, you’re going to want something healthy ready. Prep your snacks for the week ahead of time, and have multiple options ready for yourself. Research has shown that you’re more likely to choose a snack that’s within eyesight, so put your snacks in convenient spots that you’ll be able to see when you’re going to want to snack.

 

  1. Snack Prep With Fun, Small Containers.

Get creative and make your snacking fun! Reuse other jars, use mason jars, find mini-tupperware and mini bags to portion out snacks. Containers with multiple sections can give you different snacking options in one, and make you feel more satiated by pairing salty with sweet snacks. Making your food look beautiful will help to make you want to eat it over another unhealthy option that also looks good.

 

  1. Make Realistic Swaps.

You’re craving chips. Ok, so eat chips… just a different kind of chip. Think about what exactly it is you’re craving and why to help figure out a healthier version. Craving chips? Maybe you need a snack with some salt.

 

Craving This?

Try This Instead…

 

Potato Chips

Jicama Chips, Root Vegetable Chips, Plantain Chips, or Kale Chips

 

Sweetness and Crunch

Coconut Chips, Apple Chips

 

Cookies

Supernola, coconut macaroons, homemade energy balls

 

Pretzels

Veggies (celery, carrots), dip (hummus, nut cheese dip, mustards, nut butters)

 

Chocolate

Dark chocolate (70% or higher)

 

 

  1. Snack-tivity.

Sometimes we just want to snack because we’re a little bored. So make snacking an activity! Eating snacks that take work, like oranges or grapefruit, or even peeling a hardboiled egg, will solve both of your problems, and are still healthy options.

  

  1. Watch Out For Sugar.

When picking a snack, be mindful of the sugars. While fruits may be healthier options, overloading on them means lots of sugar. Many snack bars may have very clean ingredients, but have 20 grams of sugar. Limit these kinds of snacks to just a couple times a week, or only eat half of the bar.

 

  1. Avoid Mindless Snacking.

The best way to avoid mindless snacking is to deliberately snack. Focus on what you’re eating and try not to snack while doing another activity, like watching TV. If you feel yourself going hand-to-mouth with a bag, concentrate on what you’re doing instead of what is distracting you. Need something in your mouth still? Try drinking some tea or bone broth.

 

  1. Chew Slowly. 

It takes the brain approximately 20 minutes to get the full signal from your stomach. 20 minutes! Chew slowly, chew a lot, and savor every bite, especially if you’re responding to a craving. A study found that chewing almonds 25 or 40 times before swallowing led to significantly more nutrients absorbed, and helped to make people feel fuller than chewing fewer times. Chew!

 

  1. Don’t Be Fooled By Low Calorie or Fat Free Snacks.

Fat free or low calorie many times means that something was taken out. But when something is taken out, something else has to be put in, like sugars, additives, processed ingredients, or many other things that can be worse for you than the original version. Stick to clean, whole ingredients by checking the ingredients list instead of automatically thinking that these claims make it better for you.

 

  1. Try New Things.

Ever heard of jicama? What about yucca? Dragon fruit? Goji berries? Rambutan? Explore the produce aisles and look up fruits and vegetables that you haven’t heard of before. You may find your new favorite snack!

 

  1. Drink Water.

We’ve all heard that many times when we feel hungry, we are really just thirsty. Before you decide to go for that snack, drink a few big gulps of water, and wait a few minutes. Still hungry? Grab that healthy snack. 

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