5 Signs You’re Over-Snacking

by in Healthy Tips, October 7, 2013

crackers
Snacking throughout the day is good for your metabolism and helps to prevent dramatic spikes in hunger, but it’s still possible to go overboard. So check your snacking habits: Are you an over-snacker?

1) You always grab refined carbs
It’s easy to over-munch on high-carb snacks like crackers, pretzels and baked goods. These low-fiber foods don’t have enough substance to keep you full between meals, which can lead to more and more snacking. Pair these foods with higher protein fare like hummus or peanut butter for longer lasting energy.

2) You only snack late at night
Snacking throughout the day can help curb hunger in-between meals but waiting until after dinner to hit the snack drawer can lead to extra calories (and extra pounds). Folks also tend to hit up less-than-healthy options like cookies and ice cream while watching TV in the evening. Occasionally a late-night snack is a good idea but you’ve got to make it a healthy one: Choose yogurt, fruit or a small bowl of cereal.

3) Your weight won’t budge
Despite diet and exercise modifications you’re stuck at the same weight. It’s possible you’re taking in too many extra calories from snacks. Get in a small snack mid-morning and another between lunch and dinner–that’s probably all you need.

4) You’re not hungry for meals
Snacks are supposed to help get from meal to meal, not replace meals altogether. And it’s easier than you think to eat a meal’s worth of calories in a snack. Shoot for about 150 to 200 calories for snacks and save the rest of your daily calories for well-balanced meals.

5) You don’t measure
Even healthy snacks like nuts, peanut butter, granola and low-fat cheese can cause trouble in the calorie department. Pay attention to portions and measure out an appropriate amount to avoid mindless shoveling.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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Comments (7)

  1. Hannah says:

    I am an oversnacker! I'll try to follow some of your tips and see if that helps me curb my snacking addiction.

  2. [...] View Original Article Filed Under: Articles · [...]

  3. [...] 5 Signs You’re Over-Snacking @ Healthy Eats. Snacks are great to have when you have meals times that are greater than 4-6 hours apart. You need to refuel to keep your energy level up and help to prevent getting overly hungry and overeating at the next meal. However, you can go overboard with snacks and end up sabotaging your diet. So check out this post to see if you’re smart-snacking or over-snacking. [...]

  4. chandypandthegang says:

    I'd say counting servings is most important. Even if you aren't' calorie counting, it's so easy to have a few more crackers / chips without realizing it, and that can happen a few times over. Grab a bowl and count it / weigh it. It will really make a difference in the long run.

  5. Laura says:

    When you think you need a snack, try drinking a glass of water instead. If you're still hungry 10 mind later, reach for a healthy option that has protein to help keep you full.

  6. To be honest, I am guilty of snacking too much!!!

  7. Apps Addict says:

    If you have acidity problems, you also feel filled up all the time.

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