How to Manage Snacking

Snacking is something we all do, often without thinking much of it. Yet the foods we choose and how often we snack impact our health. Are we fueling our bodies for sustained energy that helps us fulfill God’s calling in our lives?

The next time you snack, ask yourself these important questions:

Why do I crave snacks?

Having an insufficient diet: If you lack energy or are hungry between meals, you may not be getting the proper nutrients from your meals. Aim for a healthy balance of the following in your fare:

Complex carbohydrates: Potatoes, peas, corn, beans, lentils and whole grains are just some of the complex carbohydrates your body can use to manage blood sugar levels after meals. Complex carbohydrates also provide fiber to help you feel fuller longer.

Lean protein: Protein with low or no fat lowers blood cholesterol, supports brain function and promotes higher metabolism to burn more calories. Some healthy options include non- or low-fat yogurt or cottage cheese, skinless white chicken or turkey, white-fleshed fish, shrimp, lean beef and eggs.

Healthy fats: Nuts and seeds, as well as certain oils like olive, corn, soy and sunflower, help lower your bad cholesterol (or LDL), boost your good cholesterol (HDL) and provide flavor. Because they are higher in calories, incorporate small amounts of healthy fats into your meals.
Feeling stressed or bored: If you turn to food to cope, look for healthy distractions. First, ask yourself if you are truly hungry. If you aren’t, walk, do something creative, help someone in need or meditate on your blessings.
Not eating often enough: Eating smaller portions more frequently throughout the day can help cut back on snacking. Instead of three larger meals, try eating four to six smaller ones throughout your day. This can decrease hunger levels and temptations to snack.
Skipping meals: Missing meals may seem like a good way to cut calories. But too often, this can lead to intense hunger and overeating. Start your day with a healthy option like whole-wheat toast and peanut butter, or whole-grain cereal with a piece of fruit for fiber and other nutrients. This can help prevent hunger throughout the day.

What should I avoid?

Processed foods, refined sugars and high-fat meats might taste delicious, but they will not leave you feeling satisfied for long. Foods like candy, high-sugar cereal and granola bars, energy drinks, hot dogs and chips are usually low in nutrients and have few, if any, health benefits.

How can I sensibly snack?

Be mindful. Enjoy snacks only during specific times, and don’t overindulge. Remove unhealthy foods from your home that are a known temptation. Instead of snacking out of a bag, which can make tracking how much you’ve eaten difficult, opt for single-serving bags or measure a serving size per the snack’s nutrition label.

Prep for the week. You’re more likely to eat healthy snacks when they’re easily accessible. Consider prepping snacks early in the week so they’re easy to grab during a busy day. For example:

Wash and cut fresh vegetables and fruit and keep them in your refrigerator.
Portion nuts and dried fruit into single-serving containers.
Make popcorn in an air popper and store it in airtight containers.

Drink plenty of water. Water is filling and keeps your body hydrated for energy. It also helps you digest food and eliminate waste in your system.

Track it. You may not always remember what you eat. By noting your food choices using a nutrition app or by jotting them down, you’ll be more mindful of what you eat and can make better choices.

Examples of Quick and Healthy Snacks

Nutritious snacking can be a great way to boost energy and keep blood sugar balanced so you don’t reach for sugary snacks later in the day. Try these snack ideas that incorporate wholesome ingredients:

An apple and peanut butter
A banana and almonds
Mashed avocado and whole-grain toast
Plain Greek yogurt and berries
Whole-wheat crackers and cheese
Whole-wheat tortilla, black beans and salsa
Baby carrots and hummus
Air-popped popcorn sprinkled with grated Parmesan cheese
A pear and string cheese
Plain oatmeal and mixed berries

Give Your Body What It Needs

Be kind to yourself by nourishing your body with the most nutritious food possible to bring your best to your family and those you serve. We’re here to advocate for your health, whether you’re looking for ways to incorporate healthy activities into busy days, set attainable fitness goals or choose a health plan with biblical values. For more information, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.

GuideStone^® welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.

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