Snacking Tips

Watch the size! Limit snacks to 100-200 calories. Stick to the lower end if trying to lose weight and higher end when maintaining. Choose from complex carbs, fruits, veggies and healthy fats. Try whole wheat toast with a slice of turkey and avocado.

Time it right. Snacking about 2-3 hours after breakfast and lunch keeps a constant fuel supply to your body. Since going many hours without food slows down your metabolism, small frequent snacking is ideal.


Portion control. Studies have shown that individuals tend to consume more calories when eating straight out of a container. Pour a single serving into a bowl or have a packet that only provides one serving. This helps to avoid those moments when you look down and realize that you just went through a whole bag of chips while watching your favorite show. If having a bag of 100 calories cookies or crackers try to combine it with a fruit or veggies to amp your nutrient intake.

Variety. Mixing up what you eat each time you snack can fill in common nutritional gaps. Having yogurt, a serving of fruit or some veggies can help get in the recommended intake of different nutrients a day.

Out of sight out of mind. Keeping junk food out of the house or hidden somewhere in your pantry can help minimize consumption. If fattening foods are kept out of sight you are more likely to not feel tempted and eat less of them. Have a bowl of fruit out on the counter and clear containers filled with healthy snacks like nuts and dried fruit in your kitchen. This way when you get an urge to snack you go for the healthy easily accessible options.

Fool your stomach. Eating foods that are filled with air or water allow you to feel full and satisfied. Cheese puffs, watermelon and soup allow for what seems to be a larger serving without all the calories.

Treat yourself. If there is something you are really craving have it as a snack earlier in the day and limit the portion. Sharing your craving also minimizes the calorie intake. By allowing yourself to indulge about once a week you are less likely to binge on foods you have been depriving yourself of.