{"id":36754,"date":"2024-01-08T08:20:10","date_gmt":"2024-01-08T13:20:10","guid":{"rendered":"https:\/\/globalwellnessinstitute.org\/?p=36754"},"modified":"2025-10-20T12:09:59","modified_gmt":"2025-10-20T16:09:59","slug":"healthy-snacking","status":"publish","type":"post","link":"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/2024\/01\/08\/healthy-snacking\/","title":{"rendered":"Healthy Snacking"},"content":{"rendered":"<h1>The snacking industry is a multi-billion-dollar industry and continues to grow, but is snacking really good for health?<\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-36749 size-full\" src=\"https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2024\/01\/GWI-Snacking-Image-GettyImages-1164088769-thumb.jpg\" alt=\"\" width=\"550\" height=\"367\" srcset=\"https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2024\/01\/GWI-Snacking-Image-GettyImages-1164088769-thumb.jpg 550w, https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2024\/01\/GWI-Snacking-Image-GettyImages-1164088769-thumb-300x200.jpg 300w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>We\u2019ve all been there.\u00a0 You know &#8230; the moment you\u2019re in a slump or tired or bored or exhausted from your child not napping or simply surfing social media for much longer than you anticipated \u2026 it\u2019s at these times we are so elusive to our self-care that we aimlessly get the \u201cmunchies.\u201d We walk like programmed robots to our cupboards, refrigerators, counters, hidden stashes and grab whatever processed food will fill the need.\u00a0 We consume numerous empty calories and regret it instantly \u2026 well, maybe not everyone. But fear not, let\u2019s read on to some insight on snacking and how you can flip the switch to consciously choose healthier, fun and tastier snacks that will serve you mind and body.<\/p>\n<p>First, know this \u2026 Global trends show more and more people preferring to snack or eat several smaller meals over eating three large meals during the day. In fact, 2019 brought in $210+ billion to the snacking industry. Since the pandemic, snacking has risen even further. Comfort, convenience, and cunning marketing make snacks appear healthier are some of the drivers for this are on the rise. The snack industry funnels a lot of money into market research focused on learning about consumer behaviors, trends, and other insights to shape how they market and package their foods to make you buy more. Turn the spotlight on yourself \u2026 Have you considered your snacking habits and the overall impact on your health and well-being?<\/p>\n<p>Many times, we end up snacking as a means to \u201cget through\u201d to our next meal or as an alternative to eating larger meals. Studies suggest that the type of food you eat plays a greater role in overall health and well-being than the number of times you eat throughout the day. Research also indicates that those who snack more frequently throughout the day may be at risk for metabolic disease and other serious health conditions such as Type 2 diabetes and heart and blood vessel conditions. Before you reach for that next snack, consider the wisdom shared in the Initiative Booklet and choose the healthy option for your situation.<\/p>\n<h2><strong>SHIFTING HABITS<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-36759\" src=\"https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2024\/01\/no-revisions-Brw_Mw3r01I-unsplash.jpg\" alt=\"\" width=\"300\" height=\"450\" \/>Did you know a slight shift or approach in your snack eating can begin your journey into a healthier realm of you?\u00a0 It\u2019s true.\u00a0 <strong>Start small by creating positive eating habits to avoid snacking and eating unhealthy foods.\u00a0 Here\u2019s how to incorporate a variety of fruits, vegetables, nuts, legumes, and whole grains <\/strong><\/p>\n<ul>\n<li><strong>Add foods from the following categories each time you eat:<\/strong><\/li>\n<\/ul>\n<p><em>Protein:<\/em> nuts, lentils, chia seeds, quinoa, meat, fish and eggs<\/p>\n<p><em>Fat:<\/em> olive oil, coconut oil, full-fat butter, nuts, seeds, olives, avocados, and coconut milk<\/p>\n<p><em>Carbohydrate:<\/em> whole grains, fruits, and veggies<\/p>\n<ul>\n<li><strong>Allow your body to rest, this includes a break from food. Consider this:<\/strong> Adequate sleep is essential to overall well-being. Observe your body and remove foods that may cause sleep disorders.\u00a0 Stop eating at least two hours before going to bed; if you have to eat, make it something light. Consider Intermittent fasting, where you refrain from eating for 12-16 hours, as it has a very positive impact on metabolism, lowers blood sugar, and inflammation in the body, and gives your body a chance to digest.<\/li>\n<\/ul>\n<h2><strong>CAN\u2019T RESIST? <\/strong><\/h2>\n<p><strong>ASK YOURSELF, \u201cDO I REALLY NEED THIS?\u201d<\/strong> \u2022 Ask yourself why you feel the need to eat and if it\u2019s not hunger, walk away. \u2022 Ask yourself how you want to look and feel and whether this food, right now, will help you achieve your vision.<\/p>\n<p><strong>CHANGE YOUR ENVIRONMENT<\/strong> \u2022 Have a discussion with those around you to see if something healthy can be provided, or be the one to create change! \u2022 Find an activity you can do instead of eating; take a 5-minute walk, call a friend, or change your environment.<\/p>\n<p><strong>DON\u2019T BUY IT!<\/strong> \u2022 If snack and junk food is around, you\u2019re more likely to eat it just because it\u2019s there. \u2022 Purchase healthy options such as fresh fruits, veggies, and nuts instead.<\/p>\n<p><strong>IF YOU REALLY NEED IT\u2026<\/strong> \u2022 Prepare a small meal rather than a quick \u201cfix.\u201d Give your body the nutrition that it needs so you can function at your best. \u2022 If you absolutely need a snack, come prepared with your own healthy ones.<\/p>\n<p><strong>Healthy snacking doesn\u2019t need to be complicated.<\/strong>\u00a0 <strong>Give yourself permission<\/strong> to do a \u201creset\u201d and start anew.\u00a0 It\u2019s never too late. Your mind and body will thank you.\u00a0 And, remember to stay hydrated \u2026 water is your friend too and great when you \u201cthink\u201d you might need a snack.\u00a0 Dress it up with some fresh fruit if you have to.\u00a0 Enjoy curating your healthy snacks and feel free to click here to<a href=\"https:\/\/globalwellnessinstitute.org\/wp-content\/uploads\/2023\/12\/NUTRITION_4_HEALTH_SPAN_GWI_final_202301210_hi-res.pdf\">\u00a0download the booklet<\/a> for more guidelines.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Denise L. Wiggins, GWI Nutrition for Healthspan, Initiative Contributor<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/tag\/healthyfood\/\">#HEALTHYFOOD<\/a>,\u00a0#INITIATIVEBLOG,\u00a0<a href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/tag\/nutritionforhealthspan\/\">#NUTRITIONFORHEALTHSPAN<\/a>,\u00a0<a href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/tag\/wholefood\/\">#SNACKING<\/a>,<\/p>\n<p>#<a href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/tag\/initiativeblogs\/\">INITIATIVEBLOGS<\/a>,\u00a0#<a href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/tag\/nutrition\/\">NUTRITION<\/a>,\u00a0#<a href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/tag\/wellness\/\">WELLNESS<\/a><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>The snacking industry is a multi-billion-dollar industry and continues to grow, but is snacking really good for health? We\u2019ve all been there.\u00a0 You know &#8230; the moment you\u2019re in a slump or tired or bored or exhausted from your child not napping or simply surfing social media for much longer than you anticipated \u2026 it\u2019s at these times we are so elusive to our self-care&hellip; <\/p>\n","protected":false},"author":9,"featured_media":36749,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"give_campaign_id":0,"content-type":"","inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","footnotes":""},"categories":[144,223,1],"tags":[261],"class_list":["post-36754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-initiatives","category-nutrition-for-healthspan-initiative","category-uncategorized","tag-initiative-blogs","wpautop","clearfix"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Snacking - Global Wellness Institute<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/globalwellnessinstitute.org\/global-wellness-institute-blog\/2024\/01\/08\/healthy-snacking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Snacking - Global Wellness Institute\" \/>\n<meta property=\"og:description\" content=\"The snacking industry is a multi-billion-dollar industry and continues to grow, but is snacking really good for health? 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