Especially nowadays, with most of us cooped up at home, it’s hard to keep from constant snacking. Trust me, I get it, I’m right there with you. This post is here to help guide you on how to snack in a healthy way.

First, a quick disclaimer. This post is aimed at healthy adults who are interested in improving their snack choices. It will not concentrate on weight loss. It is not necessarily appropriate for children, or for those with chronic conditions like diabetes or heart disease. If you’re unsure, I really do suggest you speak with your doctor or dietitian.

Ok, with that out of the way, let’s talk about hunger.

We all know what it is like to feel hungry. Yet most of us mistake other feelings for hunger too. Especially when we are bored, tired, or stressed we tend to want to eat. We may also feel the need to eat when we are actually thirsty. So before giving you healthy snack suggestions, I’d like to go over some guidelines.

Guidelines to healthy snacking

1. Check in with yourself: are you truly hungry, or are you looking for a snack to fill some other need? If you’re using food to fulfill needs besides hunger, it may be worthwhile exploring other ways to deal with those feelings. For example, going for a walk.
2. Stay hydrated: it’s important for your health to stay hydrated anyways, and sometimes we forget to listen to our bodies’ cues when it comes to thirst. Try to pay attention to those cues and drink water when you are thirsty.
3. Avoid snacking in front of a screen: boy, this is a tough one. I for one LOVE eating in front of the TV. But in general it is best to avoid or limit this, because eating while distracted will lead to mindless eating. This means you will enjoy your food less, eat more, yet feel less satisfied.
4. Eat slowly: this really goes with the whole mindfulness thing. If you eat slowly, you are able to feel when you are full and should stop. You also enjoy the food more and tend to feel more satisfied. 
5. Keep a stock of healthy snacks: it’s hard to think ahead when you’re hungry. If you wait until then, you will end up reaching for the closest snack on hand. But when you plan and have healthy snacks nearby it’s an easy choice.
6. Timing: try not to snack close to mealtime and keep the snacking to a maximum of three times per day.

Now, without further ado, here are my healthy snack suggestions

Popcorn

Popcorn is one of those foods that almost everyone loves. If you take the time to make it yourself, or buy a low-fat microwave option, it’s actually a fairly healthy choice. Home-made or low-fat popcorn is low in calories and high in fibre, so it will keep you full longer. It’s also a nice choice because it’s conductive to nibbling and lasts a while so you really get to enjoy it. Dietitians of Canada recommends 2 cups as an appropriate snack portion size.

Nuts

Fruit

Cue the eye rolls. You may be annoyed with me for including fruit on this list. Yes, most people know that fruit is a healthy snack. But most people also don’t eat enough fruit, so sue me for trying to remind you how great it is! Fruit tends to be low in calories and high in many vitamins as well as fibre. If you are not big on fruit, I suggest you give it another chance by trying out some new and interesting fruits. For example, swap that orange with its larger cousin, the pomelo (amazing for nibbling). Feeling tropical? Swap the commonplace banana with a pineapple and learn how to cut it up yourself. I guarantee it will taste amazing. After all, fruit is nature’s original candy. Dietitians of Canada recommends one medium fruit or about a cup of sliced fruit as a good portion size.

• Tip: if you want to add some variety to your plate of fruit, I suggest adding some cubed cheese. Cheese and fruit go super well together, and cheese makes for a more satisfying experience. Keep in mind, however, that hard cheese is high in calories and fat, so a recommended portion is 30-40 grams (about the size of a matchbox), or two slices.

Peanut butter

Peanut butter is a really satisfying snack option. It is high in protein and fat, which will keep you full and satisfied. But the high fat content also means it should be enjoyed in moderation. An appropriate serving size is about one tablespoon. You could have it with crackers, whole wheat toast, on a piece of fruit, or really whichever way tickles your fancy.

Edamame

I had to include this one in here because it’s one of my favourite go-to snacks. Edamame are fresh soybeans and can be found shelled or in their pods. I find it’s best to buy them frozen and then microwave them according to package directions. They make for a great snack – they are satisfying, allow for lots of fun nibbling, and contain a lot of protein and fibre which will keep you full.  Edamame is also rich in many vitamins and minerals. Unfortunately, my research did not yield a recommended serving size, so make sure to read the package as it will most likely have this information.

Snacking on sweets

Lastly, this post is in no way meant to tell you to never eat sweets. We all love foods like chocolate, baked goods and candy, and it would be a shame to give them up. However, as much as they have their place in our diet, they should be enjoyed less frequently if we want to stay healthy. Personally, I like to keep chocolate bars and cookies for special occasions, that way I enjoy them even more.

A cultural note

I would also like to mention that a lot of the suggestions above are tailored to those consuming a Western diet. As much as I would have loved to provide snacking suggestions adapted to specific cultures, especially since Canada is such as multicultural place, this is outside the scope of this blog. If you’re interested in more snack ideas specific to your culture’s diet, feel free to use the contact form to contact me, and I’ll be happy to help.