Environmental Nutrition: The science behind snacking
--Chat with a friend
--Listen to uplifting music
--Take a walk or simply spend time outside
--Sit quietly with a cup of soothing tea
--Practice your hobby such as painting or photography
--Spend time in yoga, meditation or prayer
Good snack options
Since fruits and vegetables are very much under-consumed, set the goal to eat a fruit and/or vegetable at every snack. If you're short on other foods or nutrients, pair your fruit or vegetable with another nutritious option. Here are some choices that may work for you for different circumstances.
More protein: To build or maintain muscle mass, you'll need a good source of protein several times per day. Try low-fat cottage cheese with berries or sardines atop whole grain crackers and tomatoes.
More fiber: Fiber does more than keep your bowels regular. Some types of fiber help with blood sugar and blood cholesterol control. Some help you manage your appetite, and others feed the good bacteria in your gut. Enjoy a pear and a few almonds or some popcorn and raisins.
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