10 Tips for Smart Snacking
Lose weight and stay healthy without feeling deprived!
If you’re counting calories and trying to shed some pounds, hunger can be a big stumbling block. When the food you eat doesn’t make you feel full, you’ll likely end up snacking—and since snacking choices are often driven by hunger, they’re not always healthy decisions.
The good news? You can still enjoy snacks throughout the day even while you’re losing weight. Here are 10 tips to help you snack responsibly while also satisfying your appetite:
1. Stock up on nuts. It’s a common misconception that nuts are fattening—they’re not only packed with protein and healthy oils, but they also help you feel full, because they aren’t digested quickly. A handful of nuts can keep you going for hours.
2. Consider snacking on soup. Any food with a high water content works to satisfy your appetite with fewer calories, and broth-based soups, such as vegetable, are a healthy choice.
3. Drink a snack. Beverages like water, coffee, and tea are filling without being fattening. Just be sure to avoid sugary drinks—if you’re drinking a low-fat latte, adding syrup and whipped cream defeats the purpose.
4. Pack in the protein. When it comes to calories versus fullness, protein fills you up faster with fewer calories. Low-calorie, high-protein snacks include yogurt, low-fat cottage cheese, and peanut butter on whole-wheat crackers or toast.
5. Crank up your calcium intake. It’s an important mineral, and you can get plenty by adding low-fat dairy to your snacking schedule. Smoothies are a tasty way to take in calcium—blend milk, yogurt, fruit, and a few ice cubes for an airy, low-calorie treat.
6. Spread out snack times throughout the day. Eating small amounts of food frequently keeps your blood sugar levels even and prevents hunger pangs.
7. Timing is important. A recent study found that it’s harder to lose weight when you snack between breakfast and lunch. Pay attention to the times of day you tend to snack and your motivations: are you actually hungry, or just eating out of habit? If you get hungry before lunch, consider adding protein to your breakfast.
8. Pre-pack for portion control. You can buy low-calorie snacks like pretzels and crackers in bulk, and divide them up into plastic sandwich bags. Store about 100 calories’ worth in each, and grab a bag when you get hungry.
9. Prepare fresh snacks ahead of time. Before going to bed, cut up fresh vegetables like celery, cucumbers, and carrots, and store them in snack-sized bags in the fridge. It’s easier to choose a healthy snack when they’re ready to grab and go.
10. Finally, savor your snack time. The tendency to overeat is strongest when you’re eating mindlessly. If you’re focused on the act of eating, rather than reading or watching television, your food tends to satisfy you further.