Snacking is a habit that’s often criticized by most people. However, one needs to understand that it’s often the quantity and quality of the food we take in that determine the quality of our health. When traveling, long days on an airplane, bus, or train can often mean making poor food choices.
Regardless of one’s current state of health, good snacking habits can provide better nutrition and increased concentration. And for people who follow a weight loss regimen, choosing a healthy snack that’s under 100 calories can do wonders.
Eat More Slowly
We often hear health gurus give us the advice to eat more slowly during mealtime. Practicing more mindful eating isn’t only applicable for breakfast, lunch, and dinner. People can also practice this healthy habit even at work. Snacking isn’t a competition so there’s no reason why you need to speed up when you chow down. Take time to chew. Experts recommendyou should get used to chewing for 15 to 20 seconds before you swallow your food.
Choose Fiber-Rich Snacks
There are lots of healthy food choices for snacks that are loaded with fiber. A huge benefit of eating these healthier options instead of the usual chips and candy bars is that they slow down the digestive process in your body. When this happens, your brain is signaled to stop eating. This contributes to controlled weight. Great fiber-rich snacks to take with you to the office include nuts, oatmeal with berries, popcorn, and seeds.
Have a Small Serving of Your Favorite Treat
Just because you plan to adopt a better snacking habit doesn’t mean you can’t enjoy your favorite treats. Have a small serving to satisfy your cravings. It’s important not to go overboard and feel guilty. Know that you haven’t failed yourself if you generally keep a healthy diet.
Avoid Snacking All Day
Some people just can’t stop snacking all day on top of eating their regular meals. If you are an avid snacker and you fail to adjust the portion sizes of your meals accordingly, you’ll be at risk for getting obese and having other serious health problems. To prevent excessive snacking, you will need to bring water with you. Prior to taking a snack, make sure to load up on water. Perhaps you’re not really hungry. Some people confuse thirst with hunger.
Reach for a Protein-Filled Snack to Stay Awake
We are all too familiar with afternoon fatigue. Instead of indulging in sugary or carb-laden food and drinks, choose a high-protein snack such as greek yogurt or homemade jerky. Another option that’s inexpensive and easy to prepare is a hard-boiled egg. High-protein snacks will help control your appetite and keep your blood sugar at normal levels.
Plan What to Eat
Only a few people make a deliberate effort to plan what to snack on during the day. The main reason why snacking needs to be planned is that it helps you avoid going through your day on autopilot and picking the wrong kind of snacks based on convenience. Most often, when we are in a hungry situation, we simply think of our wants and needs at present. We fail to consider long term results. As you plan your snacks, consider their quality and quantity. Better yet, prepare them yourself. If you want ready-made foods, have some peas and chia seeds in a Ziploc bag and you’re good to go.
Track Your Calories
Because we can be sitting all day while traveling, we have the tendency to consume more calories than we burn. For this reason, it’s important to track calories – especially if weight loss is part of our personal goals. The good news is that there’s no shortage to calorie counting apps available these days.