By Dr. LaToya Roberts
“Snaccidents” happen. That is, binging on unhealthy snacks is a tough habit to break. Here are eight tips that can help.
- Definitely don’t skip meals!
Skipping meals only contributes to cravings and increases the risk of late-night snacking. Eat balanced meals during the day to give your body the energy it needs to do all the things. It’s also better to adhere to a regular eating pattern. Eating more whole unprocessed foods (such as protein, fruits, veggies, and whole grains) and increasing daily fiber intake will also leave you feeling fuller longer. Choose smoothies, veggies, fruit and nuts as snacks that are easy to prep in advance and take on the go. Have these snacks on hand in between meals.
- Keep unhealthy snacks out of sight.
To take it even further, avoid the temptation to bring unhealthy snacks home in the first place. Make it as inconvenient as possible for you to indulge in your indulgences. We no longer purchase sodas or juice. Potato chips and cookies, which are used for school snacks and are always accompanied by fruit or veggies, are kept out of sight in the spare room. Force yourself to have to go out of your way to indulge. For me, by the time I get dressed to leave the house with a kid, the craving has subsided. That’s a win for me!
- Distract yourself.
When thoughts of food or snacking preoccupy your mind, distract yourself, which works well especially if you have a specific time that you like to snack after hours. When that craving hits hard, hit it back with a good distraction like a brisk walk or stroll outdoors. Play games by yourself or with others, such as board games, card games, word puzzles, etc. Read, journal, draw, paint, or crochet. The list goes on.
- Gamify it!
Make it into a game and have a fun reward for yourself. The trick is that the reward for overcoming your craving must be something you can enjoy doing or wearing. However, the reward should not be something you enjoy eating because that defeats the purpose! For example, reward yourself with a massage, mani/pedi, or buying yourself that new shirt you saw. It helps practice delayed gratification. The brain loves to be rewarded for something it did.
- Have healthy options available.
If you have to give in, have healthy options available in advance. Create a “picky platter” where you include a bit of fruit like apple slices or fresh berries, some veggies like carrots, baby cucumbers, celery sticks and snap peas, a handful of lightly salted mixed nuts or a few cheese cubes and a little hummus dip all on a small plate or platter. You can be as creative as you like, but the key is to indulge the flavors in small amounts that satisfy your craving with healthier readily available options.
- Brush your teeth.
Brushing your teeth is part of the bedtime routine and can send signals to the brain that you’re winding down. Have you noticed that foods or beverages just don’t taste great after you brush your teeth? We can use that to our advantage in this particular situation.
- Drink water or herbal teas.
Your body can mix up hunger and thirst cues. Drinking adequate amounts of water throughout the day is an effective way to curb cravings and avoid overeating. Enjoy a hot cup of herbal tea. I add chia seeds to my tea to make it more like boba or Japanese bubble tea.
- Use accountability.
Finally, it helps to summon the support of other household family members and get them involved. When family members are aware of the changes you’re making for yourself, they may be motivated to follow your lead and get on board. If you need their support, ask for it.
LaToya Roberts, DO practices internal medicine at Harbor Internal Medicine. Her office is located in Bayside Commons suite 105, 501 Bay Avenue.in Somers Point.
