How to Avoid Snacking? 10 Proven Ways and Healthy Snacks
To avoid snacking and develop healthy eating habits, it’s helpful to know a few simple tricks and ideas for healthy snacks that can help you feel full between meals. Here’s how you can control your appetite and have healthier alternatives to unhealthy snacks available.
1. Eat a Balanced Breakfast
A breakfast rich in protein, healthy fats, and fiber is important to prevent hunger attacks. A good example is oatmeal with nuts and fruits or eggs with avocado.
2. Plan Your Meals Ahead
When you plan your meals for the next few days, it’s easier to avoid unhealthy snacks. For example, you can prepare salads in jars for a few days or cook large portions of dinner that will last for two days.
3. Choose Healthy Snacks
- Cooked apples
- Hummus with vegetables – a great combination of protein and healthy fats
- Leftover vegetables from dinner
4. Eat Regular Meals at Set Times
Eat regularly to avoid extreme hunger and cravings. This will help keep your blood sugar stable and make it easier to control your appetite.
5. Chew Gum if You Want to Snack While Cooking
If you feel the urge to snack, chewing gum can help keep your mouth busy and reduce cravings. Also, sugar-free gum can stimulate saliva, which helps digestion and satisfies the need to chew.
6. Eat a Snack Before Going Shopping
If you go shopping with an empty stomach, you are more likely to buy unhealthy snacks. Eat something healthy before you go, like an apple or a handful of nuts, to avoid unhealthy temptations.
7. Don’t Eat in a Hurry – Focus on Every Bite
If you eat too quickly, you may not notice how much you’re eating. Eating slowly helps you feel full and enjoy your food.
8. Cook More Vegetables and Fruits – These Are Your “Emergency Meals”
If you know you often snack, prepare a list of healthy “emergency meals.” Examples include:
- Vegetable soup – prepare in advance and just heat when needed
- Cottage cheese with fruits – a combination of protein and fiber that keeps you full for longer
9. Write Down Everything You Eat
Keeping a food journal helps you become aware of how much you eat. It can also help you see when you are most likely to reach for unhealthy snacks.
10. Reduce Stress
Stress can make you snack, especially in emotional situations. High cortisol levels (the stress hormone) can make you eat more, even when you’re not hungry. To prevent emotional snacking, try stress-relief activities like meditation, yoga, or outdoor walks. Reducing cortisol will help you stay emotionally balanced and avoid snacking during stressful times.
Controlling your appetite and avoiding snacking is all about mindful eating and healthy habits. Plan your meals, carry healthy snacks with you, and take care of your emotional balance. With these simple tips, you can easily avoid snacking and better manage your appetite. This will help you maintain a healthy weight and feel full of energy every day.
Secret Recipe for Snacking
Try to eat vegetables and fruits every day! For lunch, cook a larger portion so you can have food for two days at work. You can also use vegetables as snacks. You can cook apples, put them in a jar, and take them with you on the bus for a snack during your trip.
Another time, try this special recipe if you’re not in the mood for cooked apples or carrots today:
Cottage Cheese with Chia Seeds, Vegetables, and Berries
Ingredients:
- 200g cottage cheese
- 1 tablespoon chia seeds
- 100ml plant-based milk (e.g. almond or coconut) or water
- 1/2 cup of allowed vegetables (e.g. pumpkin, zucchini) – ideally chopped into small pieces or grated
- 1/2 cup of berries (e.g. blueberries, strawberries, raspberries)
Instructions:
- Soak the chia seeds: In a small bowl, mix chia seeds with plant-based milk or water. Let it sit for about 15–20 minutes until the seeds absorb the liquid and form a gel-like consistency.
- Add the vegetables: If you’re using pumpkin or zucchini, chop them into small pieces and add them to the mix.
- Combine the ingredients: Add the chia seeds and vegetables to the cottage cheese and mix well until everything is combined.
- Add the berries: Finally, add the berries and gently stir everything together.
- Serve: Your snack is ready! You can store it in the fridge for a few hours to let the flavors blend.