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5 tips to control mindless snacking

Ashley Marie
Aug 1, 2024
3 min read

I am a snacker. Always have been. It is something I've had to work on to control to keep calories in check and to stay on track to my goals. So many people I’ve chatted with struggle with this, too. Even more so throughout the pandemic and following years as we strived to find the "new normal," snacking seems so soothing even though it can derail best-laid nutrition plans.

If you're in the same boat, hold on because I'm about to drop some value bombs on you! Here are my 5 tips to curb mindless snacking.

Control Snacking Tip 1: Use Smaller Plates

how to control mindless snacking
Use Smaller Plates

Using smaller plates is a simple but powerful trick—it helps you stay mindful about portions without feeling restricted. When your plate looks full, your brain feels satisfied, making it easier to avoid overeating or snacking just because it's there. It’s an easy shift that supports your goals in a feel-good way.

Mindless Snacking Tip 2: Change Your Utensils

Using smaller utensils or chopsticks slows you down, which gives your brain time to register fullness and satisfaction. It turns mindless snacking into a more intentional act, helping you stay in control without feeling like you’re missing out. It’s a small change that makes a surprising difference in curbing snack attacks.

Mindless Snacking Tip 3: Plate Your Food

Plating your food helps you actually see what you’re eating, which naturally encourages portion awareness. When you snack straight from a jar or bag, it’s easy to lose track and overdo it. Taking the time to plate your food creates a pause—and that pause is where mindful choices happen.

Mindless Snacking Tip 4: Take Your Time

If you’ve ever finished your movie snacks before the opening credits were over, you’re not alone—but that’s exactly why slowing down matters. Eating too fast can override your body’s natural fullness signals. Taking your time helps you enjoy your food, stay in control, and actually feel satisfied when you're done.

Mindless Snacking Tip 5: Get Rid of Distractions

Snacking with distractions—like scrolling or watching TV—disconnects you from the act of eating. You end up missing the cues that tell you you’re full, and suddenly the whole bag’s gone. Giving snacks your full attention helps you enjoy them more and stop when your body’s actually had enough.

Bonus Tip: Check Your Hunger Vibe

These are all game-changers. One more thing. So call it 6. Try to determine if you're actually hungry or if you just want all the snacks. The majority of the time, if you're eating throughout the day, you're just giving in to temptations, so be stronger than those temptations. Hydrate, water fills you up! Or distract yourself, step outside and go for a walk, and do those house chores you've been putting off. Get out of the kitchen.

Now, if you suffer from a major sweet tooth like me, find ways to satisfy those cravings with healthier alternatives. You like nachos? Make sweet potato nachos and control toppings.

In the mood for cookies? Search healthy cookie recipes on Pinterest or replace not-so-healthy ingredients like butter with alternatives like apple sauce or peanut butter.

Lastly, SURPRISE! Get my 4 ingredient cookie recipe below. These are a yummy treat right out of the oven or later on after being stored in an air-tight container or the fridge. SO DELICIOUS.