7 Snacking Tips To Keep You Healthy And Full

Dear Mayo Clinic:

During the warmer months, I eat irregular meals and resort to extra snacks instead. Also, I tend to exercise less when it's hot outside. Do you have any tips on how to make sure I'm eating healthy if I find myself overeating and not being active?

Answer:

Regardless of the season, maintaining healthy habits is important to your health. This includes exercise, eating a balanced diet and maintaining a healthy weight.

When prepared properly, a snack will give you a boost of energy between meals, meet your nutritional needs for the day and curb hunger at the next meal. And controlling hunger can help you maintain a healthy weight and achieve your weight-loss goals.

Consider these snack suggestions to help you feel better about adjusting your meal plan.

1. Organize your snacks. What would you like to eat? List various nutrient-dense foods as snacks. Focus on whole foods, whole grains, and low-fat dairy. Whole fruits or vegetables, popcorn, low-fat or low-fat yogurt, and nuts are good choices. Avoid packaged foods that are high in calories, fat, and sodium, such as chips, candy, or cookies.
2. Prepare your snacks properly. Pack snacks in more convenient portions. Consider purchasing disposable containers or preparing small snacks ahead of time. Unconventional eating often leads to mindless eating and overeating. Also, if you eat lunch at work, for example, it's easier to resist the temptation to reach for unhealthy options like a vending machine.
3. Keep healthy snacks easily accessible. Keep fruits and vegetables in easy-to-reach places, like in front of your fridge or counter, so you don't reach for unhealthy foods when you're hungry. Slip a bag of dried fruit or other snacks into your purse, bag or pocket. How to avoid buying unhealthy foods.
4. Focus on protein and add snacks for a more filling meal. Combine carbs, protein and fat for long-lasting, filling snacks that keep you full. Plan to keep snacks under 200 calories. Good sources of protein include hard-boiled eggs, canned tuna, cheese sticks, cottage cheese, unsweetened yogurt, or soups rich in vegetables and whole grains.
5. A healthy snack might be apple slices or baby carrots coated in peanut or almond butter and sprinkled with cinnamon.
6. Eat when you're hungry, you won't get bored. Generally, a person feels hungry three to four hours after eating. But snacking can lead to overeating. When you're hungry, ask yourself, "Am I physically hungry or hungry or bored, stressed, or frustrated?" Be sure to ask yourself. before eating a snack. When you're physically hungry, it's time for a hearty and filling snack. If you're mentally reaching for a snack out of hunger, satisfy that urge by engaging in another activity, such as B. a walk, a phone call with a friend, playing or meditating.
7. Stock your fridge and pantry. While stocking up on healthy foods, also take the time to eliminate unhealthy foods from your home. Avoid foods that you know will tempt you.

Know your weight. If you're worried about gaining weight, be careful with your snacking.

There are many apps that you can use to track your diet and exercise. Women need 10 calories per pound per day to maintain their weight and men need 11 calories per pound per day. Watch what you eat and how much exercise you exercise to help control weight gain. - Compiled by Mayo Clinic staff

---

© 2023 Mayo Clinic News Network. Visit newsnetwork.mayoclinic.org. Distributed by Tribune Content Agency, LLC.

The Healthiest Foods You Need in Your Diet: Dr. Berg's expert advice