Snacking can be part of a healthy meal plan. It can help prevent hunger between meals, and help manage portion sizes at mealtime. When snacking becomes habitual and cravings increase exponentially, it can wreak havoc on your weight loss journey. Here are some strategies to snack smartly.
Eat More at Mealtime
You read that correctly! Eating more at mealtime can prevent excessive snacking and cravings. It may be tempting to consume a light meal to minimize caloric intake, but going too low on calories will cause more snacking throughout the day. The risk is that snacking often goes unaccounted for, leading us to consume more calories than we may realize. These unaccounted for calories typically come from foods that do not keep us full for long, leading us to snack more Before we know it, we’ve consumed more calories from snacking than from our main meals. Aim for a more filling and balanced meal. General recommendations are 350-550 calories/meal for women and 550-750 calories/meal for men.
Bulk Up Your Meals with Foods That Keep You Full
Including quality, nutrient dense foods is important because these foods will keep you fuller longer. Nutrient dense foods are generally minimally processed, high in vitamins, minerals, fiber, lean protein and healthy fats, while being low in calories, which promotes satiety and weight loss. When building a healthy meal, include a source of lean protein such as fish, chicken, eggs, or low-fat Greek yogurt. Fill half your plate with vegetables and include a complex carbohydrate, such as fruit, legumes or whole grains to boost up the fiber content and provide vitamins and minerals. Lastly, consider adding a small quantity of healthy fats like avocado or nuts to further promote satiety. Do not overlook the filling power of protein and fiber! These two are a powerful duo to crush hunger and keep you fuller longer!
Be Mindful of Your Snack Choices
Snacking is warranted when we are truly hungry, but snacking when bored, lonely, stressed or as a reward should be limited. To help identify physical vs. emotional hunger, apply the Apple test. Ask yourself: if I ate an apple right now, would I feel satisfied? If your answer is yes, then have a snack. Try to keep snacking to 150-200 calories and include healthier options that provide fiber and protein to keep you full. Feel like having something salty? Lose the chips and grab some butter-free popcorn or try carrot sticks with a high protein ranch dip. Prefer a sweet snack? Grab a zero added sugar Greek yogurt or fruit paired with a small handful of nuts. If your answer to the Apple test is no, because chips or a cookie sound better, than you are likely trying to satisfy your emotional hunger. Identifying this habit is the first step to making healthier decisions. Try engaging in an activity to distract yourself from emotional eating. Some options include talking to a friend or going for a walk.
Just like our main meals, snacking is a part of a healthy meal plan. Prioritize your main meals and select healthier snack options can help you meet your health and wellness goals.
Need a little more guidance?
Attend our upcoming Nutrition Education Class on Thursday, February 20 from 1:30 -2:30 pm at Lone Star Circle of Care at Collinfield, located at 8913 Collinfield, Dr #1, Austin, TX 78758. Karissa Lucio will prepare shrimp tacos to inspire your health journey! Attendees under the age of 18 must be accompanied by an adult. Spots are limited, so do not wait to RSVP!
If you prefer one-on-one support, schedule an appointment with Karissa Lucio, RD, LD, DCES or your Lone Star Circle of Care provider for more individualized recommendations! Call 877-800-5722 today!
Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.
