M.U.N.C.H.

Minimize your snacks. Don't deprive yourself of all snacks. There will be times when you really do need a snack. Do you really need the full size candy bar? Try eating a mini-size candy bar. Eat a smaller piece of dessert or try a low-fat cookie.

Urges are about more than hunger. If you get the urge to munch, try asking yourself what it is you really want. Are you stressed, angry, bored, lonely? What can you do to meet that need without using food?

Negotiate with yourself. If you really want a candy bar, decide to eat it while you walk around the block. If you have to have dessert, dinner can be a salad with low-fat dressing. You shouldn't deprive yourself. Food is one of the great pleasures in life. You just need to work out a healthy balance

Consciously eat. Small portions can be just as satisfying as large ones. You can enjoy two cookies more than six cookies. How? By taking the time to eat the cookies consciously. Do not read, watch TV or work while eating. Sit down with your snack and really pay attention. Look at it, taste it, savor it. You will be much more satisfied if you make an effort to enjoy your snack.

Have healthy snacks on hand. We eat what is convenient. If you have purchased or prepared healthy snacks, you will be more likely to snack wisely. If your morning coffee break starts at the vending machine you can choose a healthy snack or you can bring a healthy snack from home.

Examples of Healthy Snacks

  • Pretzels
  • Popcorn (air-popped)
  • Fruit
  • Rice cakes
  • Low-fat crackers, graham crackers
  • Low-fat yogurt
  • Raw veggies
  • Jell-O