10 Rules of Smart Snacking to Start Right Now

10 rules of smart snacking to start right now

Snacking isn’t „bad“ if you have the right approach, in fact, snacking is an important part of daily routine. One can enjoy snacks in various ways, and snaking is especially useful to keep one’s body energized while providing important essential nutrients.

With healthy choices and proper moderation, snacks can help curb hunger and prevent overeating.


To get the most out of snacking, as always, we need to answer two questions:

When Should We Snack?

What Should We Snack On?

Here are ten simple tricks or strategies if you prefer (called it rules) on how to snack smart and healthy.


#1 Snack when you are hungry

Given that stomach needs around three to four hours to empty, if your next meal is in five hours away, you should snack a little. Snacking between meals does not imply you should spoil your next meal. It means you should eat enough to satisfy your hunger, but leave the space for a planned meal.

snack when you are hungry

Snacks should not become dinner or lunch – snacks are suitable to provide the energy you need.


#2 Snack when you need energy

It may happen that your meal didn’t provide enough energy (calories) to keep you on your feet, concentrated and focused, to get the work done until your next meal. When the meal is low in beneficial nutrients, you will feel tired, exhausted and cranky.

Snacking is especially important if you are burning your energy fast during the day. Going for coffee for quick boost is not recommended, snacking on dried fruits or nuts is far way better option.


#3 Snack when your blood sugar gets low

When meals are high in sugar (starch), you may get hungry shortly after you have eaten, because your blood sugar gets lower. Those who have hypoglycemia, which is low blood sugar, may feel nauseous and dizzy, thus a small bite will raise the blood sugar level.

Carrots - snack when your blood sugar gets low

Opt for an apple, or carrot, do not snack on something with sugar.


#4 Forget snacking when sad, bored, or mad

Emotional eating and snacking bring worse nutritional results. Eating, as well as snacking is a process that activates different processes in the body. Eating under pressure or stress, very often it will result in disorders of the digestive system.

If you feel that you are emotionally snacking person, try to think about how you feel, and recognize that your emotions are ruling both your body and mind.

Try to be self-compassionate and positive, employ your will power to restrain from snacking in these situations.


#5 Avoid snacks high in calories

Snacks are rich in essential nutrients, not necessarily high in calories (although some nutrient-rich snacks are high in calories). Snacks rich in salt, sugar, and fat are not healthy snacks; this includes sugary beverages, chips, buttered popcorn, cookies, French fries, granola bars, and more. These foods only add extra calories without increasing your energy.

nuts as healthy snacks

There is a list of healthy snacks you should consider.


Crunchy snacks

  • Apples and Breadsticks
  • Carrot and celery sticks
  • Radishes
  • Broccoli spears
  • Cauliflower
  • Unsalted rice cakes
  • Green pepper sticks
  • Zucchini circles


Thirst Quenchers

  • Fat-free milk
  • Unsweetened juices
  • Low-sodium tomato or mixed vegetable juice
  • Water


Sweet Snacks

  • Baked apple
  • Raisins
  • Dried fruit
  • Frozen bananas
  • Frozen grapes
  • Fresh fruits


Seeds and salty snacks

  • Unsalted sunflower seeds
  • Whole-grain bread or toast
  • Low-fat or fat-free cheese
  • Plain, low-fat or fat-free yogurt
  • Unsalted almonds, walnuts and other nuts


#6 Snacking implies awareness

Snacking easily becomes a habit, and if not understood properly, it becomes a bad one.

Spend some time thinking when and why do you snack. Noticing your snacking habits will help you get rid of bad habits.


#7 Find your ideal time for snacking

Although one can notice “snacking patterns” related to time and need, there is no ideal time for snacking. Some believe snacking is a bad idea between lunch and breakfast, others think that the perfect time to snack is between lunch and dinner, and so on.

What many often forget is that every person has a different metabolism and different needs, and one should know his or her needs the best.

food and long healthy living

#8 Food first, then snacks

Unfortunately, and due to numerous reasons, very few people respect a 3-meal-a-day system. A meal might often be a better choice than snacks, especially if you do not fall into this meal category system.

To fuel your body with essential nutrients, think carefully whether it’s time for a real meal or a healthy snack. Do what you think is best for your body.


#9 Think about healthy snacks on the go

Bars made from fruits and nuts are not the same as whole fruits and nuts. Healthy snacks you can find in markets and grocery stores always include preservatives or something similar, so read the labels, especially the first five ingredients listed.

On the other hand, one can find a healthy trail mix, such as those that include dry-roasted root vegetables that are great snacks. You can also make one yourself with dried fruits, nuts, seeds and whole-grain cereals.


#10 Always plan ahead

Time is precious, and the better you are prepared, the smarter you can use your time. Do not allow yourself to run around during your lunch break in search of healthy nutrient-rich snacks – bring healthy snacks with you. Use little containers or pouches to secure snacks.

Listen to your body and learn what your body needs. Prepare yourself in advance.



Snacking is optional, and as already pointed out, we all have different metabolisms, and our organisms function differently. It may happen that snacks are not what you need to include in your nutritional plan, or not as often as you think you should.

Snacking also depends on our daily habits, work we do and social life. If one tends to get very hungry between meals, snacking is a good option, but if you don’t, there is no reason one should snack.

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