Although snacking gets a bad rap, many people need small snacks to keep them going through the day. If you are a between-meal eater, then I’m happy to say you are not the only one, and you shouldn’t feel guilty.

Snacking’s bad rap lays in the fact that food, especially unhealthy processed foods, are so easy to come by these days. During the day we all get tempted to run to the vending machine to get a little something to boost our energy. This easy, greasy, and sugary habit is something we should avoid, not snacking altogether.

Smart and healthy snacking throughout the day can help you to stay energized, avoid overeating or binging, and can help you to get your daily nutrients.

ALSO READ: How to Eat Healthy?


8 Tips And Tricks To Smart And Healthy Snacking


1.    Eat 3 Smaller Meals And 2 To 3 Healthy Snacks A Day

Best is to have 5 to 6 smaller meals and snacks instead of 3 big main meals. It takes your stomach 3 hours to empty, so too much time between meals makes you hungry and grumpy, and you are more likely to binge or overeat.


2.    Make Sure To Get Enough Calories

If your main meals do not provide enough calories you will more likely feel the need to snack all day long. So make sure to get your daily calories divided over 3 small meals and 2 to 3 snacks. Snacking all day long is not recommended as your body needs time between meals to empty its stomach.

Especially when you are on a plant-based diet, you should include healthy snacks. Fruit and veggies contain fewer calories per bite, so you will need to eat more to meet your daily need and avoid binging or overeating.

ALSO READ: How to Stop Eating When You’re Full 


3.    Choose Your Carbs Wisely

Simple carbs are made of 1 or 2 sugar molecules and rapidly digested for energy. Simple carbs include sugary snacks like candy, baked goods, jams, jellies, and soft drinks. Complex carbs, on the other hand, take more time to digest and don’t spike your blood sugar level. Meaning they will satisfy you longer and curb hunger cravings. These types of sugars are rich in fiber, vitamin and minerals to nourish your body. Complex carbs include vegetables, legumes, fruits, nuts, and whole grains.

ALSO READ: Carbs vs Protein, Get the Balance Right


Scroll down for more smart and healthy snacking tips and tricks.


4.    Avoid Emotional Snacking

Often we crave sugar or fat to get our emotions under control and create a distraction for our mind. This, however, is no solution to your problem. Use all the strength you have to avoid snacking during tough and emotional situations.


5.    Don’t Snack Because You Are Bored

Another habit we tend to have is to grab a snack when we are bored. Do something instead, go for a walk, read a book, listen to music, or practice yoga to keep your mind busy.


6.    Eat When You Are Hungry

Don’t eat out of a habit or like mentioned before because you are bored or emotionally unstable. Many people also misinterpreted hunger for thirst so make sure to stay hydrated and try to curb your cravings with a glass of water or tea.


7.    Opt For Healthy Snacks When You’re On The Go

Instead of buying sugary or fatty snacks, opt for trail mixes or fresh fruits. Click here to read my previous article about healthy eating while traveling or on the road.


8.    Easy, Smart And Portable Snack Ideas

  • Trail Mix
  • Fresh fruits
  • Cut up vegetables (carrots, zucchini, cherry tomatoes, peppers, cucumber)
  • Cut up vegetables with hummus or kale guacamole
  • Green smoothies
  • Whole wheat tortilla wrap with veggies (eventually with lean meat or fish)
  • Small salad (quinoa salad for instance)
  • Popsicles
  • Overnight oats
  • Coconut yogurt with fresh fruits
  • Chia seed puddings
  • Roasted chickpeas
  • Kale chips

If you are serious about losing and maintaining weight the healthy way, CLICK HERE to access my healthy lifestyle program “Thinforever”


Thanks for reading. I hope this information was helpful. Until next time!



Amy Goodrich

Amy Goodrich


Crazy cat lady, life and food lover, certified biologist, and holistic health coach.

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