Avoiding Temptation: Healthy Snacking

It’s most common to be tempted to cheat on our diets when we get hungry between meals.  Many dieters eliminate between-meal snacks from their diets in an effort to cut calories consumed throughout the day, but this can result in a frustrating 4 o’clock feeling because it’s been a while since lunch but dinner is still a few hours away.  If this sounds like you, you have the right idea but you’re making it harder on yourself than it has to be.  Spreading your calories throughout the day by eating a variety of healthful snacks can help ward off cravings and will keep your metabolism running strong all day.

Eat Every 3 Hours

3 hours is a guideline, not a law, but going for long periods of time without food may actually be detrimental to your diet plan.  This is especially true if you’re on a low calorie diet because your metabolism will be more inclined to slow down during the day because it isn’t getting as much food as it’s used to.  Eating every 3 hours or so will force your metabolism to continue to burn calories throughout the entire day and will provide your body with the steady supply of nutrients you need to perform at your best and avoid temptations.

Try this: Eat a hearty breakfast around 8, lunch at 12, an afternoon snack at about 3:30, dinner around 7 and a high protein snack before bed around 10.

Have Healthy Snacks with You

If you work a 9-5, make sure to pack at least one healthful snack every day and have a back-up stash somewhere in your desk.  Same idea goes if you’re attending school – those vending machine temptations won’t be very forgiving to your waistline or wallet.  It’s also important to have snacks with you on vacations so you have something to hold you over until you find a restaurant with healthy options.  I would recommend always having an emergency stash somewhere in your car so you’re not tempted to hit a lot of fast food joints when you’re on the road.

Choose Balanced Snacks

A balanced snack will have complex carbohydrates (found in whole grains, fruits and vegetables), protein, and fat.

For example, try these healthy options:

Nuts (great for stashing in your car or desk)

Low-fat string cheese with whole wheat crackers

Low-sugar Greek yogurt (add dried fruit and nuts for more flavor)

Peanut butter on whole wheat bread

Apples, grapes, bananas and other fresh fruit

Vegetables (carrots and broccoli travel well)

Dark chocolate with a glass of reduced-fat milk

These and other options that are high in fiber, protein and healthy fats will help you stay full throughout the day and ward off temptations as you pass the local donut shop.  Remember, spreading your calories out throughout the day is always better than eating them all in a few sittings.