Smart Snacking for Everyday Life

Ask what the snack is for

Sometimes you are genuinely hungry between meals. Sometimes you are thirsty, bored, tired or avoiding a task. Taking five seconds to notice which one it is changes what you reach for — and occasionally means a glass of water or a short walk does the job.

Pair two things

A snack made of one fast carbohydrate tends to fade quickly. Pairing it with protein or fat makes it far more satisfying.

• Apple with a small handful of nuts.
• Oatcakes or wholegrain crackers with cheese or hummus.
• Yoghurt with berries.
• Carrot and pepper sticks with hummus or nut butter.
• A banana with peanut butter.

Keep good options visible and portable

Fruit on the counter, nuts in your bag, yoghurt at eye level in the fridge. Convenience decides most snack choices, so give the option you want the convenience advantage.

Portion before you start

Eating straight from a large bag makes it very hard to notice how much you have had. Put a portion into a small bowl and put the bag away. It is a tiny step that makes a real difference.

Leave room for enjoyment

Chocolate, crisps and cake are part of a normal life. Planning for them — after a meal, sitting down, properly enjoyed — works far better than trying to ban them and eating them absent-mindedly anyway.