How-To Guide for Mindful Snacking
How-To Guide for Mindful Snacking


Snacks are often associated with salty, savory or sweet treats that have a “bad-for-you” stigma, but snacks are an important part of your diet. Healthy snacking improves focus, increases energy and mood, and reduces stress. Grazing on wholesome foods throughout the day also helps diversify nutrient intake, ensuring your body receives essential vitamins and minerals. Stay satisfied all day long and benefit your health, mind and body, using our tips for smarter snacking.

Plan Ahead
Not planning for healthy snacks is similar to going to the grocery store on an empty stomach – you’re more likely to reach for convenient, unhealthy choices. Stock up on nutritious items, plan the snacks you’ll enjoy throughout the week and portion them out ahead of time. Pre-slice fruits and veggies, prepare dips, trail mix or make hard-cooked eggs beforehand, so convenient, healthful snacks are ready to grab and go.

Snack Mindfully, Not Mindlessly
Eating a snack while doing other activities causes mindless eating, which can result in losing touch with your feeling of fullness and increase the likeliness of overeating. Prevent mindless snacking by listening to your body’s hunger cues and snacking only when you’re hungry. Enjoy your snack on a plate, and sit at the table when eating. That way, you’ll be aware when your body signals that you’re full.

Think Healthful & Convenient
Consider wholesome options that are easy to make, pack and enjoy! Here are some quick
and simple healthy snack ideas:

  • Snacks with a balance of protein, carbohydrates and healthy unsaturated fats will keep you feeling full and satisfied. Try oats, peanut butter and bananas or whole- grain crackers, low fat cheese and unsalted nuts.
  • Dips and sauces can take snacks to the next level. Try sliced veggies like carrot sticks, bell peppers and cucumbers with a side of bean dip, guacamole or salsa.
  • Hard-cooked eggs are easy to prep, off er an array of essential vitamins and minerals and are easy to take on the go.
  • Edamame is a protein-packed option that will keep you full for long periods of time. Look for frozen shelled edamame in our freezer section for easy preparation.