5 Smart Snacking Tips to Curb Hunger

5 Smart Snacking Tips to Curb Hunger | Abbott Nutrition

Sub Heading

How to Snack in a Healthy Way

Main Image

Alt text

SEP. 20, 2019   4 MIN. READ

Snacking is one of those habits that often gets a bad rap. But nibbling throughout the day can have some powerful health benefits.

"The right snacks ward off hunger, so you feel more in control and have steady energy while waiting for your next meal," explains Pamela Nisevich Bede, MS, RD, a registered dietitian at Abbott. "And it's important to choose snacks that curb cravings and keep you satisfied."

But just because snacking has some health benefits doesn't mean you should overdo it with candy and popcorn anytime you're watching TV. Try these five snacking tips to improve your eating habits between meals and choose snacks that work hard for you, so you're not working them off later. 

1. Count Your Calories

A snack is called a snack for a reason — it's not supposed to be a full meal. Healthy snacks should be between 200 to 300 calories.

"If you eat too few calories, you may find yourself reaching for another snack in less than an hour," says Bede

To avoid a snack attack, make yourself a small plate, instead of eating directly out of a bag or a box. Consider using a calorie counting app or food journaling to keep your snacking in check.

2. Fill Up on Fiber

When it comes to filling snacks, high-fiber foods are the way to go. A study published by the American College of Physicians found that people who added fiber to their diet — without changing anything else — lost weight, lowered their blood pressure, and improved their response to insulin.

Foods like oatmeal, nuts, whole grains, hummus, and vegetables are all sources of fiber. Next time you're looking for a special treat, try mixing and matching a few of these or some other high-fiber foods. Oatmeal topped with pecans is a delicious concoction even outside of breakfast time. And why not dip broccoli into hummus and ditch the carb-loaded pita slices? Or, even better, opt for a hummus that's fortified with a few different vegetables for a colorful and nutritious snack.

3. Pick a Protein

Protein is fiber's partner in crime. A study published by Biomed Central found that in comparison to fatty snacks like chips and cookies, high-protein snacks — such as Greek yogurt, cheese, meats or peanut butter — can help you control your hunger, keep you full longer, and even prevent you from eating more later.

If you're on the go, try packing a few ZonePerfect® nutrition bars. Each one is an excellent source of protein, containing up to 15 grams of protein, combining great nutrition and tasty flavor combinations into a snack you won't feel guilty about.

"The right snacks ward off hunger, so you feel more in control and have steady energy while waiting for your next meal."

Pamela Nisevich Bede, M.S., R.D., dietitian with Abbott

4. Eat Mindfully

Many people tend to eat snacks at their desks while watching TV or even when driving. "When snacking turns into mindless eating, you can quickly overeat, leading to excess calories and eventually weight gain," says Bede.

Pay attention to how you're eating by removing distractions and pausing between bites. Mindful eating can help prevent binge eating, aid in weight loss, and help people develop a healthy relationship with food. When you're finished eating, brush your teeth to curb another trip to the pantry.

5. Plan Ahead

Preparing snacks doesn't have to be a hassle. Make meal prep a weekly activity you enjoy, either with the kids or a health-conscious best friend. Fill up snack-sized baggies with your favorite goodies and keep them on hand for kids' lunches or an easy snack when you're on the go.

"One of my favorites is mixing healthy cereals like Wheat Chex with pretzels, nuts, and raisins, and making a sweet and salty treat," says Bede. "Hummus and carrots are an easy option, and a compartmentalized container with cheese cubes, whole-wheat crackers and blueberries is a nice treat, too."

By following these simple snacking tips, you can take control of your hunger — and enjoy great food along the way.

How Long Does It Take to Create a Healthy Habit That Lasts?

Main Image

Person sits cross-legged and meditates with their eyes closed


Key Takeaways

• There's no "one size fits all" timeline when creating new habits.
• Repetition and consistency are essential for forming lasting lifestyle changes.
• Environmental cues play an important role in habit formation, where specific contexts or routines strengthen and reinforce the behavior.

Reference Page Path

Understanding Sports Nutrition for Teens

Main Image

A soccer goalie stretches to block a shot on goal.


If you're a parent of a teen athlete, you want to see your child thrive in their sport. But knowing what and how much to feed your young athlete can be challenging. You know nutrition is an important part of an active lifestyle, but which foods best support energy levels and help to improve sports performance? Understanding the three main components of nutrition for athletes — pre-workout fueling, hydration and post-workout recovery — is a good place to start.

Reference Page Path





Great-tasting and satisfying bars for your everyday nutrition needs.


Subscribe Policy

I understand and agree that the information I’ve provided will be used according to the terms of Abbott’s Privacy PolicyTerms and conditions apply.

Unless otherwise specified, all product and services names appearing in this Internet site are trademarks owned by or licensed to Abbott, its subsidiaries or affiliates. No use of any Abbott trademark, tradename, or trade dress in the site may be made without the prior written authorization of Abbott, except to identify the product or services of the company.

Please click "Accept Sale/Sharing and Targeted Advertising" to enable full site functionality.

At this time, we are experiencing problems with broken links on our site. As an interim solution, for full site functionality you must enable functional and advertising cookies. If you continue to opt-out of these cookies, some content on our site may not be viewable.

We use functional cookies to analyze your use of the site, improve performance and provide a better customer experience. We use advertising cookies to allow us, through certain data assigned and obtained from the user's device, to store or share with third parties information related to user's browsing activity in our website, in order to create an advertising profile and place relevant advertising in our website or those third parties websites. For more information about how Abbott uses cookies please see our Cookie Policy and Privacy Policy.

In order to accept functional and advertising cookies, please click "Enable Cookies" and then click "Accept Sale/Sharing and Targeted Advertising" to view the full site.

Learn more about cookies