We all know the temptations: the bowl of chips at a party, the candy bar sitting in the vending machine. But snacking — and snack food — isn’t all bad and can be good. The key is to be mindful about why, when and how you snack.

Why Snack?
Snacking makes up a third of the calories Americans consume today, and the majority of these calories are coming from empty calories, like soda and candy. When snacking right, research shows that snacking between meals can help with managing weight, keeping your energy up and providing important nutrients to the diet.
 

In busy lives, snacking can “fill in” nutritional areas we may have missed during rushed or quickly prepared meals. A quick sandwich at lunch? Add more veggies to your day at snack time. Planning on a big salad for an easy dinner? Have some whole grains with fiber during snack time.

When to Snack?

The easy answer is; when you’re hungry. But many of us have difficulty ferreting out that distinction. We eat for all kinds of reasons that have nothing to do with hunger: emotional needs, habit, avoidance, you name it. Snacks can be particularly vulnerable to this type of “mindless” eating because they’re not within structured meal times. Yet obviously they still count in the daily calorie and nutritional budget.
 

Rather than relying on the clock (or an involuntary reach for the peanut bowl), trust your body’s hunger cues. Even a moment’s pause to ask yourself why you want to eat can help you curb “subliminal” snacking.

How to Snack?

How you snack is as important as why and what you snack. Follow these snacking rules to keep your snacking tied to curbing hunger and not biding time.
 

Turn off the TV if you’re going to have a snack. Studies show that people who eat while watching TV eat more food.

Keep snack food — even healthy snack food — out of plain sight to help keep from munching when you’re not actually hungry. Store snacks in the cupboard, not on the counter.

Measure out snack portions to keep from overeating. A serving-size snack of nuts, for instance, should fit in the palm of your hand. A serving of popcorn is equivalent to 3 baseballs.

Eat slowly and mindfully to help feel satisfied from your snack. If you’re eating almonds, munch on one at a time instead of popping a handful all at once. When you’re eating chocolate, tune into the sensation of it melting on your tongue
 

What to Snack on?

Healthy snacks can take many forms from nuts to cheese to chocolate. Highly refined treats like candy, soda, potato chips and pretzels may not stay with you as long and may cause you to reach for another snack to keep filling the gap between meals. As with all meals, it’s best to focus on whole foods. 

If you want to become a healthier eater, don’t abandon snacks. Just snack smart.

Source: www.Kashi.com