It’s 3 pm – a few hours since lunch but not quite time for dinner. Your stomach starts to rumble a bit and you are low in energy. You open the fridge and cannot find anything you want so you turn to the cupboard and end up mindlessly snacking.
I know I am not alone when I say this: I often need a snack in the afternoon! However, a snack can turn into an additional meal if you do not have the right snacks on hand. On average, about one-fourth of daily calories are provided by snacks. In fact, snacking more times in a day has been found to be associated with consuming more calories. For this reason, it is important to have healthy snacks available so that when you do get hungry between meals, you have something nutrient-dense ready. Follow these three simple tips to improve your snacks and avoid mindless snacking:
1. Plan your snacks
Next time you go to the store, make sure to add your snacks to the grocery list. Preparing single-serving snacks can help you have just enough to satisfy your hunger. Some staples that I keep on hand in the fridge are baby carrots and hummus or guacamole. Rather than eating out of the tub of hummus or the bag of carrots, portion some out onto a plate or cup. This will help you avoid excessive snacking.
2. Make healthy shifts with snacks
Try different fruits and vegetables to find the perfect snack for yourself. Foods and beverages that contribute the most calories for snacks are not the most nutritious options. By opting for a more nutrient-dense snack, you are making a healthier choice for your body and can improve your health. Rather than opting for chips and nacho cheese, try cowboy caviar and fresh veggies. Instead of opting for a granola bar with added sugar, try eating fresh fruit. Switch any refined grains to whole grains. Transition beverages with added sugars to no-sugar-added beverages. These small changes can make a big difference over time.
3. Keep temptations out of sight
Keeping tempting foods out of sight may help you avoid choosing them as snacks. It may also be helpful to keep them out of the house altogether! If you don’t have them in your house, you cannot have them unless you go to the store to get them.
What changes can you make to enjoy healthier snacks? Are there any Healthy Snack Hacks you will try?
Written by: Miriam Knopp, Dietetic Intern, The Ohio State University.
Reviewed by: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu
Sources:
USDA Choose MyPlate (2016). “10 Tips: MyPlate Snack Tips for Parents.” www.choosemyplate.gov/ten-tips-snack-tips-for-parents.
Dietary Guidelines for Americans 2015–2020, 8th Edition. “Shift to healthier food and beverage choices.” https://health.gov/sites/default/files/2019-10/DGA_Shift-to-Healthier-Choices.pdf
Centers for Disease Control and Prevention (2015). “NHANES – What We Eat in America.” www.cdc.gov/nchs/nhanes/wweia.htm.
UCSF Health. “Behavior Modification Ideas for Weight Management.” www.ucsfhealth.org/education/behavior-modification-ideas-for-weight-management.
Live Healthy Live Well 
This is a good reminder of what we need to have ready to prevent snacking on those foods we know we shouldn’t eat. Be prepared!