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Tips for Avoiding Unplanned Snacking

Getting started

Having regular low-calorie snacks throughout the day along with regular smaller meals is a good way to manage your hunger. Plan snacks as part of your overall calories for the day, and avoid eating unplanned calories.

  • Try not to sample food while cooking.
  • Don't eat unplanned snacks.

    When you're tempted to snack at times that you didn't plan for, substitute a glass of water with lemon, and snack on carrot or celery sticks. Avoid sweetened drinks like sodas, special coffee drinks, energy drinks, and juices. They add a lot of calories.

  • Try a different activity.

    When you feel the urge to have an unplanned snack, try an activity that does not involve eating, such as taking a bath, reading a book, or doing a hands-on activity.

  • Make dinner the last thing you eat until breakfast.
  • Use portion control.

    Measure one portion of a snack into a bowl so you aren't tempted to keep reaching into the box or bag.

Credits

Current as of: March 3, 2020

Author: Healthwise Staff
Medical Review:
Heather Quinn MD - Family Medicine

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