6 Simple Tips for Mindful & Healthy Snacking

Healthy snacking starts with mindful habits. This awareness supports smart snack choices which fuels the body and mind.  

Snacking is a useful way to fill the hunger gap between mealtimes. It can also boost daily nutrition intake if snacks are chosen carefully. Before we talk about what makes a healthy snack, let’s look at how to be mindful when it comes to snacking. With endless snacking options easily accessible, mindless noshing can quickly become a poor habit.   

Create Mindful Snacking Habits  

Mindful snacking may take a bit of practice. Here are a few ways to become more aware of your habits and maybe pick up a few new ones. 

1. Only snack when you are ‘stomach hungry’, meaning your stomach is empty and you’re truly hungry.  Reflect on if you snack out of habit or boredom, and whether you could satisfy yourself with a more mindful activity. 

2. Being thirsty can often be confused with being hungry, so take a big drink of water or herbal tea first. Dehydration can make you feel lethargic and sluggish, which can lead to grabbing a sugary pick me up. The best thirst quencher is water, it hydrates every cell in your body and adds no extra calories. For a bit of flavour add lemon, cucumber, berries or mint. Be creative to find a flavour that will encourage more water consumption.  

3. If you choose to snack, this may mean a lighter meal is required at the following mealtime. Adjust your servings to reflect this. 

4. Be in control of your snacking. Snack when you need to and become more aware of mindless munching. Whatever your snack, start by putting a reasonable serving in a bowl to avoid eating the whole bag. 

5. Be ok with hunger. With easy access to food, people have lost sight of this feeling. By eating three nourishing meals a day, your body is already getting what it needs to thrive.  Find a happy medium between letting your hunger grow until mealtime and not feeling ‘starving’ or lightheaded.

6. If you want to dig a bit deeper, consider why and when you’re snacking. Sometimes snacking can be emotionally driven rather than hunger driven.  Think about what is really going on in that moment and meet it with compassion and kindness. 

The Benefits of Snacking  

Let’s not disregard snacking all together! Snacking has many benefits and for these reasons, has become popular. Snacking can offer a boost of energy and help you remain alert and engaged. Snacks curb the appetite and can prevent feeling ‘hangry’ or ravenously hungry, which can lead to poor food choices that are high in calories and low in nutrition. 

Everyone has different dietary needs and some people do better with eating small amounts regularly. Some people require more snacking than others such as children, athletes, pregnant or lactating women or those needing to maintain or gain weight.  Children have smaller stomachs and burn more energy than most adults, so snacking is essential. It ensures they fulfill their daily nutrition requirements and keeps their minds on task at school.

Think about your own needs and what a mindful approach to snacking would look like for you. With a bit of practice, you’ll figure out what works best for you.

Choose Nourishing Snacks  

The key to healthy snacking is to have nutritious and well-balanced snack on hand. This is the best way to avoid grabbing highly processed, nutrient deficient snacks.  

Keep snacks small, just enough to fill a gap between meals. A general rule of thumb for snack size is 600-800 kJ, which is equivalent to an apple and 1 tbsp nut butter or a small bowl of yoghurt and berries.

Here is some smart snacking inspiration:

• Peanut butter is a tasty and versatile solution for quick snacking and a boost of plant-based protein. Spread it on apples or toast, add to smoothies, slices or energy balls. 
• Cut seasonal vegetables into stick. Kids (and adults!) are more willing to eat vegetable snacks when they are prepped and dipped in hummus or peanut butter dip. 
• A handful of nuts. All you need is 8-10 nuts to fight the hunger until mealtime.
• A hardboiled egg with a sprinkle of kelp or mixed with avocado.
• Have a small glass of smoothie. A well-balanced smoothie includes a protein, a handful of veggies, and 1 piece of fruit. Find tasty smoothie recipes here.  
• When you’re on the run, a small protein bar is ideal to have in your handbag, backpack or lunchbox. Be sure to check the added sugar content. You’re looking for a protein hit, not a sugar hit. 
• Oats are healthy and filling.  These award-winning Probiotic Easy Oats are perfect for after school sports or at the office. 
• Grab a Couscous & Veg Easy Bowl for a light lunch, side dish or a hearty bite in-between. Easily prepared and ready in just 5 minutes.
• A protein snack pot. Using a reusable container from home, add a bit of whatever you have in the pantry: almonds, cashews, raisons, pretzels, dried apricots or even pieces of dark chocolate.
• Have a small bowl of yoghurt with a piece of fruit. Look for yoghurt without added sugar. Plain yoghurt is the best option, as you can add fruit and avoid extra sugar.  
• For movie nights and get-togethers, try Chantal Organics range of organic corn puffs. This irresistible snack is light, crunchy and covered with a unique blend of spices and seasonings that will delight your tastebuds. Choose from double award-winning Churro Style and Bang Bang BBQ or the one-of-a-kind Peanut Butter corn puff. 

Just like meal planning, it can be helpful to do snack planning. Think about what snack choices will alleviate your hunger, provide nutrition, and be enjoyable to eat. Head over to our website for more snack recipe inspiration. 

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