It’s easy to eat more than we need if we aren’t paying attention. Dietitian Melissa Meier shares five simple ways to be more mindful when we snack.
1 Assess your hunger
Before you dive into the snack drawer, ask yourself if you’re truly hungry. Do you feel real hunger pangs or hear your tummy grumbling? If not, you could be feeling tired, emotional or just bored, and don’t really need to eat.
2 Don’t keep unhealthy snacks in the house
If you’re easily tempted by a bag of chips or packet of biscuits, remove them from your kitchen. Out of sight, out of mind!
3 Keep healthy foods at eye level
To nudge you in a healthier direction, keep foods like chopped fresh fruit and wholegrain crackers at eye level in the fridge and pantry. Store treat foods in opaque containers in harder-to-reach places.
4 Put snacks on a plate
Rather than just eating snacks straight out of the packet, remove a sensible portion from the pack and place it in a bowl or on a plate. This will make you more aware of exactly how much you’re eating.
5 Eat distraction free
It’s easy to finish a whole snack without even realising when you’re watching TV or scrolling through social media. Turn off all your devices so you can be in-the-moment for the entire eating experience.
Article sources and references
- Australian Bureau of Statistics. 2014. Australian Health Survey: Nutrition First Results — Food and Nutrients, 2011–12. Discretionary foodshttps://www.abs.gov.au/ausstats/[email protected]/lookup/4364.0.55.007main+features12011-12
- Healthline. 2019. Is snacking good or bad for you? Accessed May 2020https://www.healthline.com/nutrition/snacking-good-or-bad