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You are here: Home / Nutrition / How To Snack Smarter

April 23, 2021

How To Snack Smarter

Snacks sound so cute and small, but they can also lead to mindless munching or sometimes just make us hungrier! In this post, I’m sharing my tips to help you snack smarter. 

Daily Harvest Smoothie this !

Snacking is one of those things that seems so simple. If you’re hungry, eat! Some people snack all day long; others (like my dad) never snack.

I rarely find myself hungry between breakfast and lunch (assuming I have a sizable breakfast), but I almost always need something to get me to dinner. Most often I blame the longer gap between afternoon meals.

As a Registered Dietitian I try to choose snacks with beneficial nutritions like fruits and vegetables paired with nuts and seeds, a healthy fat or a protein source. I try to balance out rich foods likes full fat yogurt with lighter choices full of vitamins and minerals – like fresh produce.

Finally, it’s tempting to have a large snack when you are hungry, but I find that sometimes I literally ruin my appetite for dinner like my kids do! Finding that perfect portion size can be tricky. You just want smart snacking to take the edge off hunger and give your body some energy without going crazy with serving size. 

Here are some great snack ideas and tips for

How To Snack Smarter

1) Balance out your day.

Often I ask myself when I’m looking for a healthy snack: “What I have already eaten today, and what could I use more of?”

If I had yogurt for breakfast, I try to think of another snack – fresh fruit and nuts, perhaps. And if I had bread at lunch, I don’t choose toast for a snack. If I haven’t had any veggies yet (gasp!), I might make a green smoothie. Or if my day is lacking in dairy I’ll create a yogurt + granola bowl.

Homemade Granola

Golden Turmeric Granola Recipe

2) Eat real food.

Duh, right? But snacks made of real food and healthier ingredients are going to most likely leave you feeling more satisfied than the more processed alternatives, especially if you keep calories equal. Think of the volumetrics concept of eating – fresh foods take up more space in your stomach.

A bowl of blueberries mixed with maple almonds is likely to fill you up more than a can of soda and some goldfish from your kids’ corner. Think fresh fruit, plain dairy, trail mixes, veggies and dip, whole grain crackers, bars with ingredients you can pronounce, etc.

Purple Berry Smoothies

My Favorite Everyday Smoothie recipe

3) Pair carbohydrates, protein and fats together.

The more of these three macronutrients you include, the more satisfied you are likely to feel. Carbohydrates give you energy, and protein and fat increase satiety. A snack that blends the three will easily get you to dinner. Think small smoothies with banana, milk, and peanut butter, or a trail mix made with dried fruit and nuts.

Nut & Seed Snack Balls

Here’s the recipe for these No Bake Cookie Dough Balls!

4) Start small.

It is easy, however, to get carried away and keep adding ingredients to snacks. Listen to your hunger and ask yourself how much you really need.

Unless you’re a mini-meal eater, the point of a snack is just to tide you over, so start small and add only if you feel you need more.

I have spoiled my appetite for dinner way too many times because I got too excited about my snack creation. Thus I am working on snacking conservatively.

hard boiled egg cut in half

5) Keep good stock and plan ahead.

Building on the “start small” thought, you’ll do better keeping snacks in check if you have options available and predict your hunger and snack behavior as best you can. Knowing I am always hungry around 4 p.m., I try not to wait until 4:30 or 5 when I know I’ll be too hungry and over-snack. That almost always kills dinner. 

And be as mindful as you can about choosing and eating your snacks. Try to avoid sitting with the whole box and watching TV and instead put your snack in a bowl or plate and do your best to enjoy every bite!

MORE SNACK IDEAS:

  • My 5 Favorite Healthy Snacks
  • Favorite On-the-Go Snacks While Traveling
  • Snacks For A Road Trip
  • Eat This, Not That: Snacks
  • Trader Joe’s Favorites

Filed Under: Nutrition

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Comments

  1. Melissa says

    April 23, 2021 at 9:42 am

    Great snack ideas! I always love flavorful granola and Greek yogurt!

    Reply
  2. Dale says

    April 30, 2021 at 8:02 am

    Do you have any posts about balancing meals and snacks throughout the day? Like how you mentioned “if I had X for breakfast I’ll have Y for snack”? I’m not interested in counting macros (sounds way too involved!) but more of general guidelines (try to have this much dairy, this many grains, etc.). Or is what I’m looking for just the old school food pyramid kind of thing?! Lol

    Reply
    • Kath Younger says

      April 30, 2021 at 8:59 am

      Not specifically, but #5 in the post touches on it: An Eaters Manual.

      Reply

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    hi! Im Kath.

    I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel.
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