Become a Mindful Snacker

Snack Well

Snacking is a great way to prevent overeating while getting some extra energy and nutrients. Grab a quick snack a couple hours before lunch or dinner and it can keep you feeling full and prevent overeating when you do sit down for that meal.

Unfortunately, snacking has a dark side. Due to excessive snacking, choosing high-calorie foods, and indulging in high-calorie drinks, Americans have packed on the pounds by taking in nearly 600 calories more each day than they used to.

Mindful vs. Careless Snacking

Mindful snacking involves eating a healthy, nutritious snack when you feel hungry. It’s properly portioned and gives you a healthy boost of essential vitamins and nutrients while giving you important antioxidants and fiber.

On the other hand, careless snacking involves eating too many calories and eating foods that have little nutritional benefit. Snack carelessly regularly and you’ll gain weight. It’s even possible to start developing health problems as a result of poor snacking.

Tips for Mindful Snacking

A healthy, mindful snack will keep you feeling full and keep blood sugar levels even. Use these tips to make sure you’re snacking mindfully as you pursue your weight loss goals.

  • Choose nutrient-dense foods, such as veggies, seeds, nuts, whole grains, and fruits.
  • Stop and think before you snack. Are you really hungry? How hungry are you? Are you simply bored or stressed? If you are really hungry, then give yourself permission to have a healthy snack.
  • Chew your food when you snack. It’s even a good idea to choose snacks that require more chewing, since it slows you down and can make you feel full faster.
  • Don’t let yourself get too hungry or you may quickly grab an unhealthy snack.
  • Eat slowly and savor your snack. Really enjoy it. You’ll be less likely to grab something more.

Losing weight doesn’t mean you need to banish snacks from your diet. By snacking mindfully, you can enjoy the benefits of snacking while still reaching your weight loss goals. For great recipes for weight-loss friendly snacks, visit the Recipes section of the Metabolic Research Center website. For help getting started with a New Year's menu plan, schedule your Free Consultation today.


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My relationship with Metabolic Research center began Feb 2010 when I weighed 182 lbs and had high blood pressure. I lost a total of 69 lbs and 72 inches. It has been 6 years and I continue to maintain my weight. I owe my continued success to MRC and all the great classes, especially yoga and the continued support that I receive from the staff. I have learned that food is nothing but fuel for the body and just as with your car you need to give it the right fuel in order for it to run proper. Follow the program and it is possible to loose the weight and maintain it. Nothing tastes as great as healthy feels!

— Linda Maple

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