In the United States and abroad, the snack food industry is enormous (no pun intended)! Whether it’s bite size 100 calorie snack packs or bags of chips, cookies or candy, there is a huge business out there and marketers know exactly how to get us to snack. Ever think why you snack? As a young child, playgroups, nursery schools and pre-primary classes designate a “snack time”. So, perhaps one can say we have “learned” that there are certain times of day we snack. Pre-covid, I went to the movies and I rarely sat down to watch the show without a tub of popcorn and twizzlers. I don’t think I was ever actually “hungry” but I associated watching a movie with snacking too. Sound familiar? And what about all of the “diets” and food fads that “program” one to have a morning and afternoon and bedtime snack to keep your metabolism going. And that 4pm slump during the workday when you “need” a coffee break for something sweet to eat. Whether snacking is out of hunger, habit, boredom, social engagement, or emotional comfort there are many reasons we snack. It’s not so much a question of if you should snack, but whether you are snacking for the right reasons – and making the right choices and have a healthy mind about snacking.
Let’s become the expert of our body’s needs. Lets learn how to snack mindfully and create a healthy relationship with our food, mind and body. Easier said than done!
Here are a few steps you can take towards achieving this (and you can call or email me for assistance!).
We need to accept our cravings and recognize when we’re experiencing them but also arm ourselves with snacks that are wise and nutritious.
Know thyself- what type of snacker are you? Are you a “distracted snacker”? Try to adopt some smart strategies to help you slow down and focus on what you’re eating (maybe try to use chopsticks or eat with your opposite hand). Are you an “emotional snacker”? Go for nutritious foods that boost your energy and make you feel good like a healthy handful of nuts, berries or avocado rather than a candy bar (which may feel good in the moment but think about how it leaves you feeling after). Whatever your snack personality, there are many clever techniques to adapt your snacking behavior that can help encourage mindful eating habits.
Don’t change everything at once. If you’re thinking of changing certain snack habits or eating patterns, allow yourself time to change and don’t try a major lifestyle overhaul in one week. For example, if you feel your body is calling out for better nutrition, set one goal per week. Maybe start with a healthy breakfast and see how that makes you feel for the morning.
Above all else, it’s important to accept that we are not perfect- and more importantly, we don’t need to be. You don’t need to suffer deprivation, guilt, fear of food or anxiety over treating yourself every now and then. Just be thoughtful. One step at a time, one day at a time.
Have a great Monday!