Snack Smarter in the New Year: 5 Tips for a Healthier You
January is a month of renewal and revitalization. We set resolutions, make promises to ourselves, and often embark on a journey toward healthier living. While grand gestures seem like a productive way to start the year, sometimes it's the small, everyday choices that make the most significant impact. One such area is our snacking habits. Here are a few micro goals to focus on in the New Year to form better snacking habits.
Tip 1: Embrace Nutrient-Rich Options
Snacking doesn't have to be synonymous with guilt. Instead of reaching for empty-calorie snacks, choose nutrient-dense options. My go-to is an apple with nut butter or yogurt with granola. Not only does this satisfy my craving, but it also provides a powerful nutritional punch.
I see many clients who are so focused on calories and they disregard the nutritional content of their snacks. They tend to consume 100 calorie or less snacks which typically don’t offer much nutritionally. I often hear stories of snacking on pretzels or chips and then overeating later on in the day. This is typically because their snack choices are focused on quantity (low-cal) versus quality (protein, fiber, healthy fats). Read more here about why the components of your snack matter.
Tip 2: Plan Your Snacks
Success often starts with a plan. Take a few minutes each week to plan your snacks. Pre-cut veggies, portion out hummus, or prepare a small trail mix. This prevents reaching for less healthy options in moments of hunger-induced desperation. Or completely skipping a snack altogether and then overeating at your next meal.
Be sure to have plenty of snack options on your grocery list. Keep some shelf stable snacks handy like trail mix, bars, multigrain chips/crackers, etc. plus fresh fruits, veggies, and dips. You will have no excuse next time you’re stuck on a long work call to nourish yourself. You will be glad you did and avoid overeating at nighttime on snacks you typically wouldn’t have reached for. Click here for even more snacks ideas.
Tip 3: Hydration, Hydration, Hydration
Sometimes, what we interpret as hunger is actually thirst. Before reaching for a snack, have a glass of water. Staying well-hydrated not only supports overall health but can also curb unnecessary snacking.
Might as well join the trend and grab yourself a 30-40 ounce Stanley cup. I fill mine before each meal with the goal of emptying it before the next meal starts and repeating. This ensures I get at a minimum 90 ounces of water per day.
Tip 4: Mindful Snacking
Turn snacking into a mindful experience. Sit down, savor each bite, and pay attention to your body's signals. This not only enhances the enjoyment of your snack but also helps you recognize when you're satisfied.
When you don’t have the opportunity to sit without distractions (when is this ever a thing?!?), then at least plate your snack. Avoid grabbing the entire bag of chips or cookies and bringing it over to your work station. Instead, portion out a serving into a bowl so at least you are using portion control while multi-tasking.
Tip 5: Balance is Key
Balance is the cornerstone of a healthy lifestyle. Include a mix of macronutrients in your snacks – pair apple slices with peanut butter, or Greek yogurt with a drizzle of honey. This not only keeps your taste buds happy but also ensures sustained energy.
I’ve found that during the busy workweek the combination of protein, fat, fiber fuels my day much better than a sugary snack alone does. There is still a place for those things, but add some Greek yogurt and turn that cookie into a delicious cookie parfait!
Bottom Line
By integrating these simple yet effective tips into your snacking routine, you can step into the New Year with a renewed commitment to your health. Remember, it's not about deprivation but about making choices that align with your wellness goals. Here's to a year of smarter, healthier snacking!
