fbpx

Snack Smart


Some people say the key to maintaining weight is never snacking between meals. I disagree. Recent studies have shown that eating smaller portions more often is better for your digestive system and can help increase energy, reduce cravings and improve metabolism. The trick is finding the right snacks and not over-indulging.

The concept of eating small frequent meals and snacks can be helpful for various reasons. But, this advice has been complicated by significant marketing of snack foods to replace whole nutritious food. Instead of reaching for easy packages which often leave us unsatisfied and lead to greater fatigue, try to take a new approach to snacking. The first step to successful snacking is planning. Here are some tips and strategies to help create a snacking strategy.

1. Drink a glass of water or herbal tea before eating your snack
Thirst is often confused with hunger. Being dehydrated (even slightly dehydrated) can cause a decrease in energy levels which can make us crave energy-dense, nutrient-low snacks. Drinking a glass of water or unsweetened herbal tea prior to eating will give you a few moments to pause and think about your snack. Studies have shown that drinking water or unsweetened tea can actually contribute to weight loss because it can help fill you up prior to eating.

2. View snacks as another opportunity to incorporate vegetables and fruit
This is the simplest and also the most effective strategy to improve snacking. We are conditioned to relate snacking to “snack foods” so rather than reaching for a sweet potato, fruit or a cup of vegetable soup, we look to packages to satisfy our snacking needs. Try to keep only one “healthier” snack cracker or air popped popcorn kernels in your house at a time. When thinking about snacks, first reach for a piece of fruit or vegetables (cooked, raw, all vegetable soup or salad). Then, if you need more substance, pair it with another whole food source of protein or fat.

3. Pair with lean protein or healthy fat
The anatomy of your snack will change depending on the purpose of your snack. Start with a base of vegetables or fruit, always. Then ask yourself a few simple questions:

  • How hungry am I?
  • When is my next meal?
  • What do I need to accomplish between now and my next meal?

If your next meal is an hour away and you are just looking for a quick refresh, the fruit or vegetable alone is probably enough. However, if you are looking for a long-haul option or a snack to fuel exercise, pair your fruit and vegetable with a healthy protein or fat. For example:

  • Boiled egg + fruit
  • Nut butter + fruit
  • Hummus or guacamole + vegetable sticks
  • Cup of roasted vegetables + tahini

4. Make your own
Muffins, chips, granola/energy bars, candy, salted or sweetened nuts and sweetened yogurts are among the most widely consumed snacks. Instead of giving up foods, try to make a better version at home. Often, over time you find that the store-bought versions are too sweet or salty and the homemade versions actually taste better.

  • Replace candy with almond butter, cacao or dark chocolate covered strawberries
  • Replace chips with baked sweet potato rounds, kale chips or homemade corn tortilla chips
  • Make your own trail mix by combining unsalted nuts with a variety of unsweetened dried fruit
  • Make your own simple fruit and vegetable salsa for a healthy and delicious topping or dip. Dice fruit and vegetables well and adding a bit of onion, herbs, citrus juice and a pinch of salt. This flavor will go a long way to keep you satisfied without adding extra calories, sugar and salt.

5. In a pinch, select the package with the least ingredients versus the item with more protein/fiber.
We are conditioned to relate health to specific nutrient contents rather than thinking about the food overall. Start instead with the ingredient list. Aim for the food with the least ingredients, preferably 5 or less.

Search

OUR MIND BODY RESET INCLUDES

MIND BODY RESET

- 100% Gluten-Free, Dairy-Free, & Sugar-Free Meal Plans for Breakfast, Lunch, Dinner, and Everything In Between (Paleo & Vegan Options Available)

- Nutrition, Exercise & Self-Care Guides and Worksheets to Help You Track Your Progress 

- Access to the Mind Body Reset Private Facebook Group

- And So Much More!

A HEALTHIER, MORE ENERGIZED YOU

Woman in black stands on a mountain gazing out at the vast farmland in India
Meal prep with 20 fresh ingredients

Our super-delicious plan to reprogram your eating habits (for good!)

 

Of course, eating the right food is only part of the equation, right? To optimize your health, you’ve got to take seriously good care of your mind, body, and spirit.

 

The Fresh 20 MIND BODY RESET program comes with OVER 20 resources to help establish positive nutrition, exercise, and self-care habits over 4 weeks and beyond.

 

Learn everything that's included in our Mind Body Reset Wellness Program by clicking the link below.

00
Months
00
Days
00
Hours
00
Minutes
00
Seconds

OUR ANNUAL MEAL PLANS ALSO INCLUDE

VEGAN MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Woman eating a vibrant hearty vegan curry in a black ceramic bowl on a white marble countertop
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

GLUTEN FREE MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

A baking sheet pan loaded with maple soy salmon recipe surrounded with vibrant bok choy and a bowl of rice
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

VEGETARIAN MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Woman squeezing a lime wedge into a hearty bowl of The Fresh 20 Vegetarian Spanish Instant Pot Crock-Pot recipe
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

FOR ONE MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Black ceramic soup bowl filled with succulent shrimp pho with lime wedge, chopsticks & a glass of water on a white marble surface
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

PALEO MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

The Fresh 20 juicy pork chop with nectarine salad and shaved almonds clean eating meal plan service recipe
Meal prep with 20 fresh ingredients

OUR ALL ACCESS PASS INCLUDES

ALL ACCESS PASS

- 12 Months of Access to ALL 6 Meal Plans (Classic, Paleo, Vegan, For One,             Gluten Free and Vegetarian

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Monthly Resource Guides

- Also Includes Our Super-Popular 6-Week Lunch E-Book

 

NEVER WORRY ABOUT MEAL PLANNING AGAIN

9 different healthy meals for The Fresh 20 All Access Pass
Meal prep with 20 fresh ingredients

When you purchase the All Access Pass, you get not one, not two, but access to all 6 meal plans. (goodbye boredom & hello variety!) Your teenage daughter just turned vegan? Husband can’t give up meat? You went Paleo this season?

Or maybe you...

Want to break out of your dinner slump and experiment with out-of-the-box flavor combinations and “less-likely-to-use” ingredients that become your go-to favorites?

Finally, a chance to keep everyone happy.

OUR ANNUAL MEAL PLANS ALSO INCLUDE

CLASSIC MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Three hands eating 3 fresh healthy family rice bowls on a white marble table from above
Meal prep with 20 fresh ingredients

AVAILABLE NOW!

ALL ACCESS

HEALTH STARTS IN THE KITCHEN

PASS

One subscription,

endless possibilities.

Plus our super-popular Lunch eBook and a BONUS!