5 Common Snacking Mistakes

By Lizzie Streit, MS, RDN, LD 

While some people think snacking is off limits when they’re trying to eat healthy or lose weight, smart snacking can actually help with these efforts. Snacks keep you satisfied between meals so that you can make better choices at meal time and avoid overeating.  

However, constant snacking has become a big part of the American culture, and unhealthy snacks are often more accessible than nutritious ones. Eating out of boredom or habit is also common.  

Instead of snacking without a purpose, it’s important to plan snacks that are nutritionally balanced with appropriate portion sizes. To help you use snacking to your advantage, here’s a list of five common snacking mistakes plus tips to avoid them. 

1 – Skipping snacks entirely. 

While you may think that skipping snacks is a good way to cut back on unnecessary calories, that’s not always the case. If you regularly go four or more hours between meals, eating a snack is important to keep your energy levels up and your hunger levels at bay. Just remember to stick to a smaller portion than meals and to include a source of protein (more on that later). 

2 – Snacking when you’re not hungry. 

On the other end of the spectrum, snacking when you’re not hungry can actually lead to excess calorie consumption and possibly hinder weight loss efforts. Before grabbing a snack, ask yourself if you’re truly hungry or just eating out of boredom or habit. If you’re not hungry, have a glass of water or flavored seltzer, paint your nails, finish a work project, or busy yourself with a crossword or puzzle until it’s time to eat your next meal. 

3 – Eating too much at snack time. 

One of the most common snacking mistakes is eating bigger portions than you need. Examples of appropriate snack portion sizes include ¼ cup of nuts or dried fruit, three cups of popcorn, a small piece of fresh fruit, one to two tablespoons of nut butters or dips, or an ounce of cheese (equivalent to ~4 dice). To stick to these portions, avoid eating out of bags and prepare snacks in individual containers in advance. 

4 – Not planning ahead for snacks. 

When you’re hungry for a snack and unprepared, it’s harder to fight the urge to choose that candy bar over the bag of nuts. To prevent these impulsive snack choices, stock your kitchen, purse, or gym bag with healthier options. Nutritious, shelf-stable snacks include nuts, dried fruit, bars that are low in added sugar (like Lara bars or RX bars), dried chickpeas or edamame, and lean jerky. 

5 – Preparing snacks with only one macronutrient. 

Healthy snacks contain a source of protein and fat combined with carbohydrates, such as an apple with peanut butter, string cheese with baby carrots, and almonds with dried mango. This mix of nutrients makes them more filling than snacks that contain just one macronutrient. Plus, balanced snacks with healthy foods can provide additional vitamins and minerals that you may not get from your other daily meals. 

Note from Healthy For Life Meals: Our meals are so delicious and satisfying that most clients report decreased snacking when following one of our plans. If you do need a snack between meals, follow the helpful tips in the article. We’ll take care of the rest for you!