Snacking on purpose
Let’s talk snacking. It can be a results killer in a weight loss plan for a couple of reasons. For starters, if you are grazing all day and just grabbing some small bites here and there, you are probably not accounting for those calories in your daily totals - these are known as bites, licks and tastes and they do add up very quickly! Conversely, you may have the best of intentions to include “healthy snacks” into your meal plan, but they cold be very calorie dense. Think of a handful of almonds, or adding nut butters to your fruit - you could be adding 200 extra calories to your snacks without even noticing. Now, if you are not on a weight loss plan, these things may fit into your life without a worry. But, if you are depending on calorie count, macro count, or even a weight loss plan using portion sizes or plating, you can throw things way off with mindless snacking.
Before we get into how to incorporate snacks into your day without over doing it or affecting your progress, let’s discuss some of the reasons we snack and what we can do about it
Your are hungry (or maybe even hangry!)
If you are reaching for snacks throughout the day because you are truly hungry, then it is time to look at your meals and make sure they are balanced and sufficient. Many of us on weight loss plans try to eat really light throughout the day in order to save up calories for later for fear of running out of calories in the evening. This often backfires as it leaves you hungry and with low energy throughout the day, so you end up mindlessly grabbing snacks and low quality food choices. You probably end up eating more than you would have if you had planned your meals properly. To combat this? Balance each of your meals throughout the day. A high quality protein source, high quality carb source and some fruit or veggies will keep you fuller longer. If you enjoy a larger dinner, or want to leave room for an evening snack, that is fine, just plan for it. But, ensure that your breakfast and lunch are filled with enough protein and nutrient dense food to keep you satiated throughout the day and until your next meal time.
You are bored
This one is a big one. How often do you find yourself just opening the pantry and looking inside to grab something when you are bored? Or you are watching Netflix so you sit down with a bowl of chips or cookies - not because you are hungry, but because you are bored or it is part of your tv watching routine. Calories from boredom add up quickly and can completely derail your progress. How to combat this? When you are looking for something to eat, ask yourself if you are truly hungry. Try the apple test (or any fruit of choice). Ask yourself if you are hungry enough to eat and apple, and if the answer is yes, then go eat an apple. If the answer is no, then you are probably not hungry, you are bored or restless. So, plan an activity for the next 15 minutes - go for a brief walk, put on a playlist and listen to some of your favorite songs, call a friend. Whatever you choose - just do something constructive for 15 minutes. If after that you still want something, than choose a purposeful snack and sit and enjoy it. Don’t mindlessly eat it while walking through the house.
You need variety
Maybe you just really LOVE potato chips or cookies and you just want to enjoy them. There is nothing wrong with snacking for variety, as food is meant to be enjoyed as much as it is to provide your body with fuel. In this case, plan your snacks. Make room for them in your life. Keep regular sized portions on hand and available - don’t just sit down with a whole family sized bag of chips or a whole sleeve of Oreos. You can also pack them with your lunch so they are accounted as part of your meal and you can eat and enjoy them. If you love to have a snack when watching TV at night, again, enjoy it mindfully, and make it part of your plan. If you are on a weight loss plan or just working toward a more nutritious diet in general, there is room for foods that purely bring you joy. Work them into your meal plan at the appropriate times and in the appropriate amounts.
Your day got away from you
You get busy at work, stuck there later than you want to be and the only thing available is the vending machine and dinner is still 2 hours off. This is where planning and preparation are huge. Keep things on hand for just this purpose. Whether a drawer at your desk, or in your tote bag, keep food that is nutrient dense and does not need to be kept at a certain temperature readily available. Things like beef or turkey jerky, nut or protein bars, individual portion bags of almonds, or even protein powder to mix into some water. It doesn’t have to be fancy, it just needs to provide you enough fuel to get to your next meal so you don’t give into candy bars and chips.
They are available
There are some of us who just snack because the things we love are there and lying around and we just can’t help ourselves. This one requires some discipline and owing your choices. If there are foods out there that you can’t pass up when you walk by, then it is best not to have them in the house or within your reach. If they are your spouse’s snacks or your kids’ snacks, keep them on a shelf or in a cabinet for them, but maybe separate from your snacks. Ask your partner/kids to take them out when they want them and put them away when they are done so they are not front and center to you all day long. It is up to you to find the method that works best for you here, but it is yours to own.
Snacks are purposeful
You may not like to eat a large portion at one time. Or maybe you don’t have time for a full meal in the middle of the day. Snacking then becomes purposeful and is part of your meal plan.
At the end of the day, snacking is a part of life. Excessive snacking and boredom snacking probably means you need to address the balance of your meals. But purposeful snacking can absolutely be part of your nutrition plan - guilt free!
Tips for Snacking
Buy individual serving sizes of items instead of family size sharable bags
Portion out servings of your favorite snacks and keep them readily available so you don’t over indulge
Keep easy to grab non perishable food at work for those late nights
Choose nutrient dense and filling purposeful snacks such as:
Greek yogurt and berries
Apple and 1 TBSP of nut butter
Cottage cheese with fruit or vegetables
Deli turkey slices and carrots with hummus or guacamole
Rice cakes with a light spread of nutella or nut butter
Protein and fruit smoothie
Turkey jerky/beef jerky and grapes
Air popped popcorn and a cheese stick
High protein or high fiber wrap with a light spread of nut butter and sliced bananas
Get creative and Snack On!