Snacking doesn’t have to derail your progress—in fact, it can support it! Coach Jeri shares how smart, satisfying snacks can help you stay energized, avoid extreme hunger, and feel more in control throughout the day. With tips, ideas, and a mindset shift, this guide shows how to make snacking a powerful (and enjoyable!) part of your healthy lifestyle.
Hi, Coach Jeri here!
I’m one of those people who needs snacks throughout the day. I’ve found that eating every couple of hours helps keep my blood sugar steady and manages hunger. With warm weather around the corner and many of us on the go, pre-planning your snacks can help you avoid all the unhealthy options that seem to be everywhere.
For most people, the word “snack” usually means chips, ice cream, or cookies. Most of the time, they are foods that can easily get us into trouble. But if we want snacks to be part of our healthy eating plan, we have to be intentional about how we incorporate them, just like we do with meals. That means choosing foods that nourish and satisfy without leaving us feeling deprived.
Look for snacks that include protein, fiber, and healthy fats. One of the best ways to do this is through pairing. Combine nutrient-rich foods like fruits and vegetables with items like nut butters, cheese, or yogurt. This gives you the best of both worlds: flavor and satisfaction!
Snacks also help you spread your energy throughout the day and prevent extreme hunger, which often leads to grabbing whatever’s closest (and that usually isn’t the best choice). When done mindfully with planning, portion control, and balance, snacking can be a powerful tool to keep you on track.
As an ice cream lover, I’ve found that brands like Yasso, Enlightened, and Fudgsicle have made a big difference in my success. I enjoy one almost every night, and I look forward to it!
If you’re out and about, look for frozen yogurt over ice cream, opt for thin-crust pizza, or even try appetizers as a way to get smaller portions. Choose fruit and vegetables when they're available, and if you’re a coffee drinker, go for skim milk and skip the whipped topping.
Consistency in your food journey comes from making small, manageable changes that naturally become part of your routine. It’s about discovering new paths that feel doable. Progress happens step by step. Before you know it, you’re reaching for watermelon on a hot day instead of that bag of chips.
It’s exciting to try new foods and experiment. In my meetings, we often share food finds and recipes to broaden our thinking and expand our palates. Sharing these foods and recipes as a group creates a nice sense of community and engagement— something we all need as we navigate this weight loss journey. And as you grow more comfortable making healthier choices, you’ll feel less deprived and more likely to keep making good food choices.
Shifting your mindset around food is the real game-changer. We’re not “on a diet” anymore — we’re creating a way of living that feels good and supports our goals. When that clicks, the old cycle of losing and gaining starts to fade. This is what long-term success looks like. This is maintenance — and it’s worth every step it took to get here.
August 8, 2025
