Healthy Snacking

It's a common misconception that snacking during the day will cause weight gain. While poor snacking habits might cause weight gain, healthy choices can actually help with weight loss. Snacking is also a good way to satiate hunger and boost your mood and energy throughout the day.

Try these ten healthy snack tips to help curb your hunger throughout the day:

1. Select fresh fruits and vegetables as snacks. Because they're rich in fiber and water, fruits and vegetables are filling but low in calories. Additionally, fruits and vegetables have more vitamins and minerals than other popular snack choices, fulfilling other bodily needs while curbing hunger.
2. Aim for multiple food groups in each snack.  Instead of solely consuming carbs-say a snack consisting merely of pretzels-try for a more diverse choice, such as yogurt for dairy and carrots for vegetables. This will satisfy more of your body's needs and help prevent you from becoming bored of what you're eating.
3. Beware the biggest calorie culprits when it comes to snacks. Candies, cookies, chips, and other foods are high in sugar and fats but low in nutrients. If you're tempted to indulge when passing a coworker's candy dish or a junk-food vending machine, manipulate your routine specifically to avoid the temptations. Out of sight, out of mind.
4. Plan out your eating habits. A good regimen is to have two or three snacks between your three main meals of the day. By scheduling your snack times, you can prevent having too many. In addition, each time you eat you speed up your metabolism, which can help in weight loss.  
5. Avoid mindless eating. It's easy to devour an entire bag of chips or box of crackers by eating straight out of the container. Instead, empty out a few onto a plate or into a bowl so you have a better idea of how much you're eating. A good goal is to eat the serving size listed on the container; that way, you know the exact nutritional information of what you're eating.
6. Be conscientious of portion size. While many people can recognize which foods are healthier than others, it is easy to forget that large portions of a healthy food can be unhealthy. For example, nuts are an excellent snack but they're fairly high in calories for their small size. A good snack-size of nuts is about a handful, or around twelve almonds.
7. Stay well-hydrated throughout the day. Often, thirst can be mistaken for hunger. To pacify your stomach pains, drink a glass of water.  Try drinking before you eat something if you're looking to cut calories. Continue to drink lots of water throughout the day to help avoid feeling hungry.
8. Substitute other beverages for soda. The average twelve-ounce can of soda contains ten teaspoons of sugar. If that doesn't seem like a lot to you, measure out ten teaspoons of sugar in a clear glass at home-you may be surprised at how much sugar you're drinking! Replace sodas with healthier drinks such as unsweetened iced tea and water. If these drinks are too bland for you, try Crystal Light or flavored waters.
9. Chew gum in between meals. The act of chewing gum may satisfy your hunger by keeping your mouth busy, salivating, and filled with flavor-three things it often seeks when you're hungry. Opt for a sugar-free gum as the healthiest option.
10. Brush your teeth earlier than normal. Many people associate brushed teeth at night with the end of the day. If you brush your teeth immediately after your last meal of the evening, you may be better able to prevent unnecessary snacking after dinner.

This information has been approved by Carrie Gleeksman, MS, RD (August 2008).