Here are some strategies to curb unhealthy snacking:

  • Meal planning, as discussed earlier, applies to snacks and could help limit unhealthy and unnecessary snacking.
  • If you snack frequently, try to determine if you are truly hungry or eating just because of an emotion (e.g., excited, bored, stressed, tired, angry, etc.).
  • If you realise you are eating due to an emotion, chapter 5.5 (Recognizing Emotional Eating Triggers: Emotional Eating vs Actual Hunger) will seem very handy to you.

  • If you are indeed hungry, decide what snack options will satisfy you or refer to your weekly/daily plan that also includes snacks. Studies have shown that snacking on whole foods containing protein, fibre, and whole grains (e.g., nuts, yoghurt) enhances satisfaction, instead of snacking on e.g., only 1 fruit

  • It is also important to pause before making a snack choice to consider what will truly satisfy you: if you decide on a banana when you really want salty popcorn or a creamy yoghurt, you may feel unsatisfied and want more. If you do not have a specific craving but are intending to quiet hunger, choose a snack that is high in fibre and water that will fill your stomach quickly and make you feel sated.