NUTRITION 4 YOU, LLC - Helping Individuals Achieve Their Nutritional Goals
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My Blog


Evening snacker?

Are you prone to snacking shortly after dinner when you are not even that hungry but you don't know why?  

Here's a tip:

STOP for a moment when you go to that pantry or kitchen shelve to grab the item.

THINK and CHECK IN:  "Am I really hungry?"  "Am I bored?"  "Am I eating because something stressful that happened today at home or at work?"

If it has been a couple hours since dinner, then you might really be hungry.  Notice how your stomach feels.  Is it empty and in need of food or are you just feeding a feeling you have?

It can be helpful to have a notebook nearby to track some of these thoughts.  

Try going into another room, away from the kitchen.  Start getting ready for bed, practice an instrument, listen to music, read, brush your teeth, etc.  If you are still thinking about hunger in about 20 minutes, you are probably hungry.  If you are so engaged in what you are doing that you forgot, you probably didn't need it anyway!

If you are truly hungry and decide to have a snack, portion it out into a small bowl.  Then sit down, eat slow, and really taste it.  Usually with mindless eating we are barely even aware that we have just eaten something, it can happen so fast.  Sitting down and being mindful can help you to taste the food, and send messages to your brain that you are eating and you are enjoying it, and to stop when nearly full. 


Need a low-cal sweet/crunchy snack?

So you know the story.  It's either 4:00 pm or 9:00 pm and you are looking for a snack.  You don't want to break the calorie bank but if you could only find something sweet and crunchy. 

Now this may sound silly but Dannon Danimals Crunchers yogurt (yes, made for kids) have only 100 calories.  You get a little container of yogurt and some crunchy graham cracker shapes to put on top.  This is great portion control since it is all contained.  And, there's no high fructose corn syrup or artificial colors or flavors. 

Yes, you can eat these too- I know they are for kids.  But when you are at home, no one is watching and I promise I won't tell.  Plus if you have kids they might like them too!

Another idea would be Yoplait Whips for about 140 calories, or some lowfat pudding.  Throw in a few graham cracker pieces (about 1 square or 10 Teddy Grahams)  and there you have it!


2 Tips to Stop the Mindless Evening Snacking

Hi everyone- find yourself snacking for some reason (you are not hungry) after dinner?  Here are a couple tips to stop the habit!

1.  Earlier in the day, wash and cut up some tasty fresh fruit and place it near the front of the refrigerator

2.  After you are done with dinner (or your fruit, if you choose to have a fresh fruit snack) go IMMEDIATELY to the bathroom to brush your teeth.  Food is so much less appealing when you have just used a minty toothpaste!

Aileen Birkitt, RD
Nutrition 4 You, LLC

What Is Your Food Doing For You?

Quick tip:  What I mean by "What Is Your Food Doing For You" is, what are you eating?  Are you going to feel energized after it, or is it going to drag you down?  If you eat more of the foods that are energizing (proteins, whole grains, fruits and vegetables) you will end up feeling better.  So when you are looking at that sugar cookie at about 4:00- think "How will I feel after this?"  Will I feel energized or will it drag me down?  If you grab some fruit and a handful of  nuts you are going to feel better- or whole grain cereal, milk and fruit; yogurt and fruit- you get the picture.  Use this question in your mind before you grab your snack.  

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