Snack Smarter

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Maybe you’re bored, or stressed, or need a mood picker-upper, or just hungry between meals, or too busy to eat regular meals. These are some of the reasons why people snack. Once considered to be a special between-meal treat, snacking is now the norm, occurring anytime, anywhere. Today, nearly all Americans snack daily and as many as 50% say they snack two or three times a day.

With snacking now the new normal, it’s important to ensure that foods and beverages consumed as snacks contribute to, not jeopardize, your health. The following are 5 tips to help you snack smart.

Snack mindfully, not mindlessly. This means being aware of what and why you’re eating. Before diving into your favorite snack, take a moment to decided if you are truly hungry or if you are reaching for something because you are bored, stressed or feeling emotional. If you are truly hungry choose a nutritious snacks such as string cheese, fruit, or low fat popcorn in an attempt to snack mindfully! 

Select protein-rich foods such as nuts, hard boiled eggs, and lean meats snacks. Emerging research suggests that increasing protein intake contributes to a feeling of fullness, which could help prevent overeating.

Pay attention to portion sizes and avoid oversized portions of snacks. Measure out a proper serving instead of munching straight from the bag, keep snack-size bags on hand to use when making your own snacks, and/or buy pre-prepared, single-serve snack packages.


The combo snack. Try to have more than just one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Or try some whole-grain crackers (carbohydrate) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.

Choose an occasional indulgent snack wisely. It is ok to indulge every now and then! Plan for these moments and make it a mindful decision!

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