I am a snacker. Always have been. Mindless snacking is something I've had to work on to control, to keep calories in check, and to stay on track with 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

Using smaller plates might sound too simple to matter, but it actually works on a psychological level. When your plate looks full, your brain interprets it as a satisfying portion, even if you’ve served yourself less food than you normally would.

That visual cue helps you feel content instead of deprived, which makes it easier to skip the handfuls of chips or crackers you’d otherwise grab without thinking. This isn’t about restriction. It’s about creating an environment that naturally supports better choices.

Try these approaches:

• Downsize your dinnerware. Swap out oversized dinner plates for salad plates or smaller bowls at home. You’ll eat what you need without feeling like you’re missing out.

• Pre‑portion snacks. Instead of eating from a bag, pour a serving into a small bowl or cup. It stops you from losing track of how much you’ve eaten.

• Put extras out of reach. Leave the rest of the meal in the kitchen instead of keeping serving dishes on the table. You’re less likely to go back for seconds out of habit.

• Slow down and notice. Sit down with your smaller plate, eat without distractions, and actually enjoy each bite. That mindfulness helps your body register fullness sooner.

It’s amazing how such a tiny change can keep you from reaching for snacks just because they’re there. Smaller plates and intentional portions let you feel satisfied, stay mindful, and support your goals in a way that feels easy, not restrictive.

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.

• Try a teaspoon instead of a tablespoon. Eating yogurt, pudding, or nut butter with a smaller spoon naturally stretches out the experience.

• Experiment with chopsticks. They’re great for snacks like popcorn, edamame, or trail mix, and make each bite feel more deliberate.

• Use appetizer forks or cocktail picks. Smaller tools turn a simple snack into something you engage with rather than inhale.

• Pair with a pause. Set your utensil down between bites or sips. That quick pause helps you tune in to your body’s signals.

It’s a small change that makes a surprising difference in curbing snack attacks.

Mindless Snacking Tip 3: Plate Your Food

It sounds simple, but putting your snack on a plate instead of eating straight from the package changes the whole experience. When you grab handfuls from a bag or jar, it’s easy to lose track of how much you’ve eaten. Before you know it, half the bag is gone, and you barely remember enjoying it.

Plating your food creates a moment of intention. You see exactly how much you’re about to eat, and that visual cue helps your brain register portions. It also gives you a built‑in stopping point—when the plate is empty, you’ve had your snack.

Mindless Snacking Tip 4: Take Your Time

If you’ve ever demolished your movie snacks before the previews ended, you’re definitely not alone. Most of us eat far faster than our bodies can process, and that’s when mindless snacking sneaks in.

Science shows us that it typically takes about 15 to 20 minutes for your brain to register that you’re starting to feel full after you begin eating.

Here’s why: as you eat, your stomach stretches and releases hormones like cholecystokinin (CCK), leptin, and peptide YY. Those signals travel through your nervous system and bloodstream to your brain’s hypothalamus, which then says, “Hey, we’re good—slow down.”

That process isn’t instant, so if you eat too quickly, you can easily overshoot your actual needs before your body has a chance to catch up. Slowing down your pace gives those fullness cues time to kick in, making it easier to stop at satisfied instead of stuffed.

You'll also be amazed that when you slow down, the dynamics of the snack change. You notice flavors, textures, and satisfaction building with each bite. That mindfulness makes it easier to stop when you’ve had enough rather than eating until the container is empty.

Mindless Snacking Tip 5: Get Rid of Distractions

Snacking while distracted is one of the easiest ways to lose track of how much you’ve eaten. When you’re scrolling, watching TV, answering emails, or even driving, your brain isn’t fully engaged with the act of eating.

Giving your snacks your full attention doesn’t mean you have to sit in silence and stare at your plate, but it does mean creating a moment that’s focused on eating rather than multitasking.

Try these ideas:

• Turn off the screen. Pause the show or set your phone aside while you eat your snack. Even five distraction‑free minutes make a difference.

• Sit at a table instead of grazing in the kitchen. A designated eating spot cues your brain that this is mealtime, not mindless nibbling.

• Engage your senses. Notice how the food smells, looks, and tastes. That awareness makes a small portion feel more satisfying.

• Use a mindful pause. Halfway through your snack, check in with yourself: am I actually still hungry, or just on autopilot?

  
  

When you remove distractions, you eat with intention. You enjoy your food more, feel satisfied sooner, and avoid that regretful moment of wondering where it all went.

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.

Hope these golden nuggets helped all of you strong and beautiful humans! Enjoy.

-Ash