How to Stop Snacking Throughout The Day: Healthy Snacks And Eating Habits

Note: This article does not encourage restrictive eating behaviors showcased in some eating disorders. If you're struggling to eat food or are consistently counting calories out of fear of weight gain, reach out to the hotline below or a mental health professional for support. 

If you are experiencing a crisis related to an eating disorder or would like further resources, contact the ANAD Eating Disorders Helpline at 1-888-375-7767 from Monday through Friday, 9 am to 9 pm CT. 

Snacking may not be unhealthy in every circumstance. However, it could be a compulsive behavior if it is constant or causes undue distress. Over-snacking can sometimes be related to emotional eating or another eating concern. If you feel that you are snacking too often, there are a few solutions you can investigate. 

Reasons for snacking

Figuring out what drives your snacking behavior may help you understand whether it's concerning or healthy. Below are a few reasons for constant or compulsive snacking. 

Habits  

Having a scheduled snack time each day to get away from work or another responsibility might become a habit for distraction. You might also have been raised in a house with an after-dinner treat in front of the TV or a snack after school. Without a snack at a scheduled time, you might feel deprived or as if something is missing, even if you're not hungry. 

Thirst

The thirst sensation may sometimes be mistaken for hunger. It can be confusing if you are not attuned to your body's hunger cues. Instead of reaching for water or another beverage, you might eat a snack you don't necessarily want or continue eating because the sensation of thirst has not disappeared. 

Boredom

If you're bored, snacking might seem like an easy choice. For example, if you're sitting down to watch TV or read a book, eating may enhance the experience, offering a sense of comfort or enjoyment that you don't feel without the food. 

Binge eating disorder 

Some people experience symptoms of binge eating disorder, which can involve eating when you're full, eating significant quantities of food in one sitting, or eating to reduce an emotional challenge. People with this eating disorder often feel guilty after eating. Snacking can be a sign of binge eating disorder if it is constant and in significant quantities. For example, if you snack on popcorn, pretzels, candy, chips, chicken nuggets, and other foods at the same time regularly, you might be experiencing a bingeing compulsion. 

Emotional response

Like an eating disorder, some people find that eating calms them. Self-soothing through eating habits can be a sign of an eating disorder, but it can also be a sign of a past trauma or adverse event, a desire for routine, or the feeling of comfort that food can offer. Some foods boost endorphins like dopamine, which can offer happiness and excitement when you eat. In addition, cultures often use food as a way to celebrate, connect, and communicate. If your culture loves eating and cooking, you might eat more often due to your family's habits. 

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

When is snacking healthy? 

Snacks are not necessarily unhealthy in moderation, especially if they are made from healthy foods like fruits or vegetables. Harvard Health states snacking may be healthy when choosing a healthy food like nuts, yogurt, or whole-grain bread. You can also try sunflower seeds, dried fruit, cheese, avocado, or roasted corn. 

Harvard Health also suggests eating a snack of about 150 to 250 calories per snack. Limiting your snack amounts in a day can ensure healthy behaviors. If you eat too many calories in snacks, you might notice you aren't hungry during mealtime. Not eating your main meals can keep you from receiving essential nutrients. 

How to stop snacking unhealthily

Below are a few ways to snack healthier or stop snacking altogether, depending on your motivations. 

Planning healthy snacks

Snacking can keep your hunger at bay and control your blood sugar throughout the day, so planning snacks healthily can keep your body healthy. Instead of eating when you're bored or hungry, pre-plan your snack times, foods, and amounts before it's time to eat them. If they require preparation, consider preparing them and having them set out the night before. 

Use coping skills when you don’t know how to stop snacking unhealthily

If the craving is intense, set a timer for ten minutes and distract yourself for those ten minutes with a healthy coping skill. After the timer goes off, you can eat the snack if you still want it. This technique is referred to as delayed eating. Even if you eat, you can learn to get more attuned to your hunger cues and reasons for craving certain foods. 

Coping skills vary based on personal interests, but some examples include coloring, hiking, drawing, listening to music, or watching TV. If you do one of these before reaching for a snack, the craving may disappear after you finish. 

Choosing filling foods for healthier meals

Snacks are the healthiest when they contain high protein, fiber, and healthy fat. These ingredients can take time to digest, give you a sense of satisfaction, and keep your stomach filled, eliminating the chance of further hunger for a few hours. 

Drinking plenty of water to manage food cravings

Water also contributes to a feeling of fullness and healthy digestion. It can keep thirst and dehydration at bay, which might be mistaken for hunger. If you're considering drinking a sweet drink instead, consider using sugar-free water flavoring instead. Artificial sweeteners may lead to further food cravings and dependency on sugar. 

Set a short-term goal 

Instead of eliminating snacking forever, set a short-term, achievable goal, like a few days or one week. A short period may feel more manageable, measurable, and motivating than giving yourself no room for error. After the week, you can re-assess and decide to keep going or reconnect with snacking.