Find yuorself reaching for the biscuit tin whenever you have a cuppa? Or cracking out a chocolate bar as soon as the 3pm slump hits? Snacking can be an unhealthy habit, and it seems it doens’t even give us the feel-good hit we crave. A new report The Psychology of Snacking – commissioned by snack brand Graze – has revealed that only 16 per cent of us feel happy after we eat between meals. Here, Kimberley Wilson, chartered psychologist and nutrition expert, explains how to make better choices that give us a lift instead of a low.
Prep like a pro: “Mapping out your meals at the beginning of the day helps you avoid sugar-loaded quick fixes and keeps your energy steady,” says Kimberley. “Graze’s research shows that people tend to choose healthier snacks earlier in the day, as decision fatigue sets in later.
“To combat poor choices, plan your snacks in the morning or when you’re well-rested. Stick to these decisions throughout the day, preventing impulsive grabs for unhealthy options when your energy and willpower fade.”
Don’t shop hungry: “Avoid doing your weekly shopping while you’re hungry,” says Kimberley. “It can lead to impulsive choices and snacks you might normally avoid.”
Step outside your snack comfort zone: “Embrace the adventure of trying new flavours,” says Kimberley. “Don’t shy away from snacks just because they have ingredients you’re unfamiliar with or think you won’t enjoy.”
Listen to your snack signals: “Pay attention to how your body feels after eating,” she says. “If you’re energised, happy and ready to take on the day, you’re fuelling your body right. Once you discover healthy snacks that make you feel good, you won’t miss the overly sugary and processed ones.”
Out of sight, out of mind: Kimberley says: “For 36 per cent of people, according to the research, simply seeing a snack at home triggers the desire to eat it. Make sure your environment works for you by stocking plenty of healthy snacks. If the unhealthy ones aren’t as readily available, you’ll be less tempted to indulge mindlessly.”
Reframe your thinking: “We often associate certain foods with guilt or pleasure because of societal labels like ‘bad’ or ‘forbidden’,” says Kimberley. “Instead of labelling food choices morally, focus on how food fits with your values. This mindset shift helps you avoid using unhealthy foods as emotional comfort and encourages more balanced and guilt-free eating.”
Create positive associations: “When you feel good after eating healthy foods, it’s not just physical – your brain recognises these choices as being aligned with your health and wellbeing,” says Kimberley. “By focusing on how these foods make you feel satisfied and content, you can build up a healthier habit of choosing more nourishing snacks over time.”