We’re all aware of the pitfalls of snacking, especially when we’re mindful of our health and figure. It can lead to weight gain, an increased risk of chronic diseases, and even eating disorders. Fortunately, registered dietitian and nutritionist Laura Tuveri shares three simple tips to help you avoid nibbling between meals. We’ve got you covered.
Anti-Snacking Hacks: How to Avoid Nibbling Between Meals, According to a Dietician
Divide Your Meals
The nutritionist suggests choosing from three different approaches (based on your needs) to manage your meals throughout the day:
- Three balanced meals: breakfast, lunch, and dinner. Make sure each meal contains proteins, vegetables, and complex carbohydrates to fend off energy slumps.
- Three meals + 1 snack. Opt for a healthy snack, like nuts or fruits.
- Three meals + 2 snacks. This approach is tailored for those who are highly active during the day.
Bid Farewell to Processed Breakfast Foods
Your body craves energy to kickstart the day. Industrial foods are often rich and have a high glycemic index, leading to quick cravings long before noon.
“Avoid overly processed foods in the morning, such as biscuits, toast, and cornflakes… The more processed a food is, the higher its glycemic index. This can lead to cravings fairly quickly!” explains Tuveri.
Embrace Fiber
Fiber boasts high satiety power, plays a vital role in preventing cravings, and helps maintain steady blood sugar levels. Opt for fiber-rich foods like legumes, fruits, seeds, whole grains, and nuts, for example.
Here are some additional tips to ward off cravings:
- Make a habit of staying hydrated. Water can help quell hunger and reduce the urge to snack.
- Steer clear of screens during meals. Screens can be distracting and lead you to eat more than you actually need. Take the time to savor your meals and pay attention to your body’s satiety signals.
- Manage stress. Stress can be a trigger for snacking. Find healthy ways to cope with stress, such as exercise, relaxation techniques, or meditation.
If you find it difficult to curb your snacking habits, seeking the help of a healthcare professional is important.
