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3 Ways to Become a Smart Snacker

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will finally help you reach your weight-loss goals.

But how can this make sense, since snacking theoretically adds calories?

Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should only total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. You can actually use this to your advantage. For example, if you know you are going out to a big dinner with friends, make sure you have a healthy snack before you leave so you’re less likely to order (and finish) a large entrée because you were so hungry.

3 Ways to Snack Smarter 

There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer toward foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid those high-calorie dips.) Yogurt, fruit smoothies or even a slice of whole-wheat toast all make great snacks during the day. Combining a lean protein, some healthy fat and complex carbohydrates will help keep you feeling full until your next meal.

1. Mini Meals

Many experts recommend eating several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. Instead of experiencing that mid-afternoon crash, have a snack to keep you energized until dinnertime. Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that you might be missing from other meals.

2. Snack, Don't Graze

Mindless eating is often the downfall of many snackers. You may start with a handful of your favorite crackers, only to find yourself eating the entire box without even thinking twice. Obviously, this example isn’t representative of the healthy snacking that can help you reach your weight-loss goals.

To avoid grazing:

  • Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over. 
  • Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won’t be tempted to reach for more.
  • If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention to what you are eating. 
  • Limit yourself to a single serving. 
  • Plan out your snacks just like you would your meals. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead? 

3. Practice Moderation

As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing. 

Instead of sabotaging your diet with unhealthy nibbles throughout the day, remember to eat nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items the next time you are at the grocery store. That way, you won't be faced with ice cream, potato chips or other junk foods when hunger pangs hit.
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Member Comments

thank you Report
I know for sure I need to measure my snack out and put the box or container away for I start to eat or I will over eat. Report
thank you Report
As long as I measure faithfully I am getting the moderation. Also I am snacking properly and not grazing Report
i have been eating apples/oranges or veggies for in between snacks. Also have found several healthy nut trail mixes with no candies or sugared fruits in them. The one 0z portion from these is more than enough to stave off any hunger pangs. Report
Thanks Report
Thank you! Report
Interesting suggestions.. few were new to me. Report
Good to know. Report
Thanks. try to be smart about food but sometimes it is hard Report
No, thank you, is a powerful tool. Report
thanks Report
Thank You for the information......
.........it is much appreciated. Report
thanks Report
Good information. Report
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About The Author

Liz Noelcke
Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.