Anita Mostert | The Dietician

+27 83 686 7284

Controlling Post-supper
snacking can be a
common challenge

Controlling post-supper snacking can be a common challenge, but there are several strategies you can employ to help manage this habit. Here are some tips:

Plan Balanced Meals:

● Ensure your supper includes a mix of lean protein, complex
carbohydrates, healthy fats, and plenty of fibre. This can help you feel more satisfied and reduce the urge to snack later.

Stay Hydrated:

● Sometimes, thirst can be mistaken for hunger. Make sure to drink enough water throughout the day. A general recommendation for most adults is 2 litres of water a day.

Opt for High-Fibre Foods:

Foods high in fibre, like fruits, vegetables, legumes and whole grains, can help you feel full for longer. Include these in your meals to reduce post-supper cravings.

Avoid Highly Processed Snacks:

If you feel the need to snack, try to avoid reaching for highly processed, sugary, or salty snacks. Opt for healthier options like nuts, low-fat yoghurt, or a piece of fruit.

Practice Mindful Eating:

Pay close attention to your food while you’re eating. Savour the flavours and textures. This can help you feel more satisfied and less likely to seek out additional snacks.

Establish a Routine:

● Try to have regular meal times. This helps regulate your appetite and reduces the likelihood of grazing after supper.

Distract Yourself:

● Engage in activities that keep your hands and mind occupied, like reading a book, going for a walk, or doing a hobby. This can help take your mind off snacking.

Brush Your Teeth:

● Sometimes, the act of brushing your teeth signals to your brain that eating time is over.

Plan Healthy Snacks (if needed):

If you anticipate being genuinely hungry later in the evening, prepare some healthy snack options in advance, like cut-up vegetables, yoghurt, or a small portion of nuts.

Practice Moderation, Not Deprivation:

If you do feel like having a snack, it’s okay. Just opt for a small, nutritious option rather than indulging in large quantities of unhealthy snacks.

Remember, it's important to listen to your body. If you're genuinely hungry, it's okay to eat something nutritious. The goal is to make healthy choices that align with your overall well-being.

Found the information helpful?
Book an appointment to get further assistance!