Do’s and Don’ts of Healthy Snacking
Snacking on a hard-boiled egg or a handful of almonds can be an easy way to stave off hunger and add some extra protein into your diet. BUT it’s not always what we do. So what can you do to try to make sure you snack right?
DO ask yourself why you’re snacking
Are you eating because you’re bored or stressed? Are you grabbing a sugary latte on your morning commute because that’s what you always do? Make sure you’re not just giving in to mindless snack habits.
DON’T wait until you’re absolutely ravenous
“Hunger drives us to make impulsive choices based on what is most convenient, not what is most healthy,” Greenfield says.
DO slow down
It takes time for your body to register fullness, so look for snacks you can’t gobble down too quickly. “Foods like apples and orange take work to eat — peeling them and eating around the core — which will allow the satiety to catch up,” says Scott Schreiber, D.C., L.D.N., C.N.S., a chiropractic physician and licensed dietitian/nutritionist in Delaware.
A healthy smoothie is always a good option if you’re looking for something to tide you over: Daily Sunshine, Beachbody’s new smoothie, contains a fruit and veggie blend, plant-based protein, and healthy fats. And it’s perfect if you’re on the go: add water + shake = instant healthy snack.
DON’T keep junk in stock
Give your willpower a break. If there’s a snack you have a hard time resisting, resist it once — at the grocery store! — rather than having to resist it every time you walk past the fridge or pantry.
If your tummy is a’rumblin’ and you need to feed it fast, a BEACHBAR is just the ticket: This crunchy, chewy snack bar is a good source of protein (10 grams) and just 150 calories — perfect for a wholesome afternoon snack.
BEACHBAR comes in two flavors: Peanut Butter Chocolate and Chocolate Cherry Almond. Both are made with nut pieces, nut butters, and protein crisps, and topped with a ribbon of chocolate. They are gluten-free, have zero grams trans fats, and contain no artificial colors, flavors, or preservatives. PLUS they are 10% off this month 🙂
Avoid These Snacking Mistakes
When you’re scoping out snack ideas for your meal plan, keep in mind that certain snacks aren’t really as healthy as they sound. Here are a few sneaky ones to watch out for:
- “Fat-free” or “sugar- free” snacks. For starters, there’s no need to cut fat from your diet. And as Greenfield notes, “usually when fat is removed, it’s replaced with sugar” or other additives that aren’t doing your body any favors. Meanwhile, sugar-free snacks are usually loaded with artificial sweeteners, which have been linked to weight gain, cautions Dr. Schreiber.
- 100-calorie snack packs. The built-in portion control can be helpful if you’re seriously craving chips, crackers, or candy. But it’s still processed food, so don’t make these your daily go-to snack. “It’s better to get high-quality foods that will fill you up, rather than low-calorie foods filled with sugar and hydrogenated oils,” Greenfield says.
- Unlimited healthy foods. Even the healthiest snacks can sabotage your diet if you don’t pay attention to portions — so rather than sitting down with a bowl of veggies and a tub of hummus, plate a serving so you don’t accidentally consume a few hundred extra calories.