Do you often snack between meals? This is why you should stop

The afternoon slump hits, your stomach growls, and the snack drawer beckons. But is reaching for a treat really the best answer?

Why is it that some of us feel the need to snack between meals? Is it a cause for concern? If yes, what are the strategies? These are some of the questions we try to answer here, with the help of G Sushma, a clinical dietician at CARE Hospitals, Banjara Hills, Hyderabad, to help you curb unhealthy snacking habits.

The snacking spectrum

People snack for a variety of reasons – for an energy boost, due to hormonal or emotional changes, or simply because of low blood sugar levels triggering a craving. Our fast-paced world adds social media’s influence, where food content can fuel desires for unhealthy choices. Surprisingly, some even snack for weight loss or to improve their diet, exclaimed Sushma.

Snacking: Friend or foe?

The occasional snack isn’t necessarily a red flag. However, Sushma cautioned that frequent unhealthy snacking could indicate underlying issues. Excessive reliance on calorie-laden snacks can lead to weight gain, nutritional deficiencies, and health problems like diabetes and heart disease.

If unhealthy snacking is your nemesis, Sushma offered these tips to help you kick the habit. (Source: Unsplash)

On the other hand, healthy snacking between meals can be beneficial, especially for those with large gaps between meals or a poor appetite. These snacks can provide a much-needed energy boost, curb cravings, and prevent overeating at mealtimes. Fruits, nuts, and whole-grain crackers are all excellent healthy snack options.

Here’s how to conquer the cravings

If unhealthy snacking is your nemesis, Sushma offered these tips to help you kick the habit:

Be Mindful: Identify the triggers that make you reach for a snack – boredom, stress, or emotional eating? Addressing the root cause is key.

Fuel Your Body Right: A balanced diet rich in protein, healthy fats, fibre, and complex carbohydrates can keep you feeling fuller for longer.

Hydration is Key: Drinking plenty of water throughout the day can often curb cravings that might be mistaken for hunger.

Choose Wisely: If you must snack, opt for healthy options like fruits, vegetables, nuts, or whole-grain crackers. Keep unhealthy snacks out of sight and avoid food-related social media content.

Holistic Approach: Prioritise your well-being. Exercise regularly, practice stress-management techniques like meditation, and get enough sleep. A healthy lifestyle can significantly reduce cravings.

Remember, snacking isn’t inherently bad. By understanding the reasons behind your snacking habits and making informed choices, you can transform snacking from a foe to a friend on your path to a healthy lifestyle. Consult a registered dietitian for personalised guidance on creating a balanced and sustainable eating plan.

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