Thank you for joining today’s class! We explored how mindful snacking can support energy, curb overeating, and help maintain a balanced diet. Smart snacking isn’t about avoiding snacks—it’s about making thoughtful, nutrient-rich choices that work with your daily routine and health goals.

Key Takeaways and Next Steps

Snacking Has Benefits

Snacking can help keep your energy steady, curb intense hunger before meals, and provide important nutrients—if done wisely. Don’t skip snacks out of guilt; the key is choosing the right kind.

Combine Food Groups

Pairing foods—like fruit with protein (e.g., apple with peanut butter)—helps you stay fuller longer. Aim for snacks with protein, fiber, and healthy fats to stabilize blood sugar and increase satisfaction.

Be a Mindful Snacker

Snack only when you're actually hungry—not when you’re bored or thirsty. Use the “hunger scale” and aim to snack around a level 3–4 (slightly hungry), not when starving or stuffed. Try drinking water or taking a short walk before reaching for food.

Plan and Portion Ahead

Pre-portion snacks into small containers or bags so you don’t overeat. Avoid grabbing from large bags of chips or crackers. Planning makes healthier choices easier—and often more cost-effective.

Minimize Processed Foods

Highly processed snacks can add excess sugar, salt, and empty calories. Choose whole foods when possible—like yogurt, trail mix, veggies with hummus, or whole-grain crackers with cheese.

Keep It Cool & Convenient

Some great snacks (like yogurt or cheese) need refrigeration. Invest in a small cooler or insulated lunch bag for on-the-go convenience.

Consider Scheduling Snacks

If you often forget to eat or don’t feel hunger until later, consider setting snack times to help maintain steady energy and avoid crashes. This is especially helpful if you’re managing blood sugar.

Examples of Smart Snacks

Greek yogurt with berries
Carrots with hummus
Whole grain toast with avocado
Hard-boiled egg with whole-grain crackers
Sweet potato with a sprinkle of cheese
Grapefruit slices with a few cubes of cheddar

Talk to a Dietitian

If you’re trying to manage weight, blood sugar, or specific health needs, a Registered Dietitian (RD or RDN) can help tailor snacking habits to your personal goals.

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