America on the Move in Tennessee

How to Survive a Snack Attack

The secret to healthy snacking is found in the foods you choose, the serving size, and how frequently you snack. Choose a variety of snack foods that are low-fat and can be eaten when the urge to snack hits. Planning for snacks and preparing them ahead of time may reduce the temptation to snack on high calorie choices.

Pack ready-to-eat, single-portion-size snacks in little bags or containers that are easy to grab when you get the urge to eat. Keep them in your briefcase, office, car, and home. Removing the temptation to grab a bag of chips or other high-fat, high-calorie food allows for healthy snacking while loosing weight.

There are lots of healthy foods you can snack on to kill those food cravings with minimal diet damage. Again, the key is to plan ahead. Keep the following low-fat food on hand for when the urge to snack attacks:

- frozen grapes or banana slices; other fresh fruits
- bageks, English muffin with a little jelly
- unsweetened, ready-to-eat cereals
- rice cakes
- dried fruits
- vegetables, such as celery sticks and cucumber slices
- fat-free or low-fat cookies such as animal crackers, fig and other fruit bars, ginger snaps, and vanilla or lemon wafers
- frozen low-fat or nonfat yogurt
- sherbert and popsicles
- sugar-free jello
- sugar-free hard candy, gum, and mints
- flavored coffee, unsweetened teas

There are also many types of low-fat crackers and crunchy foods. If you are watching your sodium intake, look for low-sodium and unsalted types of the following snacks:

- fat-free or low-fat crackers such as melba toast
- no-oil baked tortilla chips
- fat-free pretzels
- air-popped popcorn
- unsalted almonds and other nuts

Keep in mind that while these treats may be low in fat, many are not low in calories. So watch how much you eat and the calorie count.

Survival Tips
Identify your strongest triggers. Keep an eating diary and list when, where, what and how much you eat and why the food was eaten. Learn to avoid or minimize situations that tempt you to snack. Boredom, depression, anxiety, nervousness, and loneliness can trigger unhealthy eating habits. Try to deal with these emotions in ways other than eating. For example, call a friend, go for a walk, read a book, join a recreational club, or participate in a hobby you enjoy.

Curb your sweet tooth. Many people crave sweets, especially after a meal. To help satisfy that sweet tooth, try these helpful suggestions:
- mix fresh fruit with yogurt and freeze into popsicles
- eat a small piece of hard candy after meals
- eat caramel or cocoa-flavored mini rice cakes
- make caramel apples or broiled oranges with brown sugar
- drink chocolate skim milk

Savor your healthy snack. Snack time can also be more enjoyable if you are doing nothing while snacking but concentrating on the enjoyment of eating. At work, take a break and eat slowly. At home, don't snack in front of the television or while doing another activity. Sit down at the kitchen table and savor every bite.

This flyer was created by Missy Kane and Covenant Health. www.covenanthealth.com. 865-541-4500.