Smart Snacking: A Realistic Approach to Healthy Eating Habits

Choose healthier snacks by swapping options, favoring whole foods, and proactively preparing your snacks.

People tend to make resolutions at the start of a new year, most of which are unrealistic. Those resolutions are forgotten by the end of the second week of the new year.

Creating achievable objectives and developing consistent routines is important rather than succumbing to diet trends or fixating solely on calorie counts.

According to health coaches, the strategy is to replace unhealthy and processed foods with healthier options, essentially pushing out junk food.

By reducing your consumption of junk and processed foods and increasing your intake of wholesome foods, you can avoid having unhealthy food options available and, thereby, minimize unhealthy eating and snacking habits.

For example, do you enjoy ice cream but find yourself overeating?

Select ice creams with reduced sugar and without dairy, and go for smaller pre-packaged sizes.

When choosing and purchasing ready-to-eat snacks, gradually reduce the consumption of unhealthy foods like potato chips and candy bars and shift towards whole, unprocessed snacks like the ones listed below:

Vegetables and Fruits

You can simplify your routine by buying pre-cut and pre-washed fruits and vegetables. Additionally, remember to avoid the "dirty dozen," which consists of foods with high pesticide content. Healthy food does not have to be organic. It only has to be clean and pesticide-free.

Seeds and Nuts

They provide a good quantity of protein to maintain energy levels. Nuts and seeds are beneficial for energy levels and hormone regulation.

Berry Yogurt

Greek yogurt is the best, especially if it is full-fat, low-sugar and contains berries. If you have a problem with dairy, choose non-dairy yogurt. It still has beneficial probiotics.


Hummus, when served with a variety of vegetables like cucumbers, carrots, celery, cauliflower, broccoli, and tomatoes, is very healthy.

Air-popped popcorn

This is a much-loved traditional snack. Avoid microwaving popcorn as it has been discovered to have cancer-causing chemicals. Use nutritional yeast and basic dressings like olive oil and butter with salt to satisfy cravings effectively.

Hard Boiled Eggs.

They are a source of wholesome nutrition. They contain a high amount of vitamins and minerals. Eggs are convenient for when you're busy. Choose pasture-raised eggs to obtain the best nutritional advantages.


Mashed or sliced avocado on whole-grain or gluten-free toast or crackers can be made inexpensively at home and is also nutritious and filling. Consider adding an egg to boost the nutrition and make this meal more balanced.

Trail Mix

A mixture of nuts, seeds, and dried fruits is a healthy choice for snacking. Choose dried fruits that do not have any added sugars, and be cautious.

Carb Indulgence

Indulging in carbohydrates to uplift your mood may not always be negative. Carbohydrates,
though often seen as negative, can actually improve your mood.

Easily digestible carbohydrates are quickly broken down, releasing glucose into the bloodstream and causing a sudden increase in blood sugar levels. For instance, eating a bag of chips can result in a burst of energy that is soon followed by a decline in energy levels. Foods that contain complex carbohydrates can give you longer-lasting energy, while high-fiber carbohydrates like fruits and vegetables can keep you feeling full for a longer period of time.

A Word of Caution

The best way to snack is by being proactive. Prepare your snacks in advance during moments when you are not busy and have the necessary energy. When you are busy and tired, that is usually when you grab a snack. Alternatively, you can tie a new habit to an existing one, such as preparing snacks for the following day while you prepare dinner.


Your health depends on your food choices and lifestyle. To help resolutions endure, concentrate on smaller, doable tasks, such as substituting unhealthy snacks with the healthy choices mentioned earlier.