Smart Snacking: How to Beat the Snack Attack

Do you ever get so urgently hungry between meals that you end up snacking too much? 

Snacking has a time and place, but getting too hungry can cause overeating and overindulging. 

Snack or Treat? Know the Difference

Snacks should be a “mini meal.” There is a difference between a snack and a treat. A snack can and should be eaten daily. 

Eating a snack between meals keeps you from overeating at the next meal but should not be eaten in place of a meal. A treat, on the other hand, should be consumed occasionally. A snack is nourishing, while a treat is enjoyable. 

Snack Smarter: Dos and Don’ts

Plan Ahead for Better Choices

• Keep snack calories around 200 or less
• Incorporate at least 10 grams of protein and 3 grams of fiber
• Try to incorporate produce and protein for a satisfying snack

Build a Balanced Snack

To stay fuller and more satisfied longer, be sure you pair all carbs with a protein. This helps keep your energy and blood sugar steadier. Below are some options to keep you nourished and satisfied:

• 1 cup Greek yogurt + ½ cup berries
• 2 ounces turkey jerky + small pear
• ½ cup edamame + ¼ cup nuts
• 1 pouch of tuna + 7 wheat crackers
• 1 cup cottage cheese + ½ cup fruit
• 1-2 boiled eggs + 1 ounce of pretzels
• 2 cups of popcorn + 3 slices of turkey
• 4 tbsp guacamole + 10 thin tortilla chips
• Raw veggies + Greek yogurt ranch dip 

With a little planning, snacks can help you feel satisfied, energized and in control between meals. Choose balanced options that include protein, fiber and produce when possible. and enjoy treats occasionally without guilt.