How To Avoid Over Snacking During The Quarantine

In the past several weeks, the greatest obstacle I’m hearing about from my clients is an increase in how much they find themselves snacking—and you might find yourself in the same boat. Now that you’re clocking more hours at home (and likely spending more time in your kitchen) you may find yourself frequently thinking about food and, as a result, snacking more than usual. It definitely makes sense...the uncertainty we’re facing is stressful, and food is comforting, but that doesn’t mean we should be eating all the time—especially when we’re not truly hungry. 

I often refer to snacking as “the great debate.” Should we be snacking or should we avoid it? Depending on where you look, you’ll find five different sources defending five different answers. Eat six meals a day...eat three meals and two snacks...eat three meals and no snacks...eat two meals and fast the rest of the time… So what’s the real answer?

Well, it depends. The fact is we don’t always need a snack when we want one. Here’s my advice on how to tell the difference. 

To snack or not to snack? A strategy for deciding. 

As I said, we’re living in unprecedented times—we’re home all day, constantly around food, and, at times, we’re downright bored. It’s a dangerous combination, but we don’t have to let it change our eating habits. The next time you think about having a snack, try asking yourself the following questions. The idea here is to take a step back and deduce where that feeling or craving is coming from, and to figure out if a snack is really what you need. 

1. Are you hungry or are you bored? 

When we’re bored, we crave something to do—and oftentimes that something is eating. But eating isn’t just a frivolous activity; it has a major impact on our mood, productivity, weight, and overall well-being. Ask yourself this question and give an honest answer. If it turns out you’re just bored, try to seek out a harmless distraction, like going for a walk, starting a new book, or calling a friend. If you feel like oral fixation is what you need, pop a mint, chew a piece of gum, or crack open a sparkling water.

2. Are you actually hungry, or are you just thirsty? 

Like boredom, thirst can often be mistaken for hunger. So if you’re hankering for a snack, drink a full glass of water or seltzer first, wait fifteen minutes, and see how you feel. You could be hungry, but you could also just be dehydrated, and in that case your body needs water more than it needs food. 

3. Did you eat enough at your meal? 

It isn’t uncommon for serial snackers to be guilty of undereating, or not eating enough protein. If you eat a meal and feel hungry an hour later, you may want to add on a snack. Ideally, choose a snack that would’ve completed your meal, like something that’s high in protein. Plain Greek yogurt, a handful of nuts and seeds, a hard boiled egg, or cut-up veggies with hummus are solid options. A high protein snack will stabilize your blood sugar levels and leave you feeling satiated.

4. What can you snack on that will make you feel your best?

Just because you’re craving a snack doesn’t mean it has to be an unhealthy one. Instead, you can choose foods that are full of essential nutrients, vitamins and minerals, fiber, protein, or fat. My go-to for sweet cravings is fresh fruit, and I love bone broth or popcorn as a salty snack. For crunch, I choose raw veggies, usually carrots, cucumbers, grape tomatoes, or celery, maybe with some hummus or nut butter. Not only will choosing a healthy snack make you feel better afterwards, but it’s more likely to satisfy your craving than an unhealthy snack made of simple carbohydrates (think chips, cookies, and other processed foods). 

If after answering all of these questions, your answer is still “yes, I need or strongly want a snack,” then my advice is to have one. These questions are designed to help you make a mindful, purposeful decision rather than give into a craving without thinking twice about where it came from. 

The right diet is ALWAYS the one that’s tailored to your specific needs. Every person has a unique body with unique needs, so yes, there will be times when the best choice you can make is to have a snack to hold you over. Other times, though, you’ll realize hunger wasn’t the root cause of your craving, and you’ll be happy you didn’t indulge it. 

If you want more expert advice on nutrition and healthy snacking, make sure to jump on Facebook and join our Private Pure Joy Wellness Group. Here, you’ll find a community of women you can relate to, as well as invaluable health and wellness tips and tricks. Follow this link and request to Join!

Xo, 

Renata