What is


mindful snacking?


Sugar is a naturally occurring component in many healthy foods, including fruit. But people looking to eat healthy should be wary of foods that contain added sugars, which can pose a significant threat to long-term health. According to the Harvard Medical School, added sugars are not currently listed on Nutrition Facts labels (though the Mayo Clinic expects that to change in the future). That can make it hard to spot foods that contain substantial amounts of added sugars. However, the HMS recommends looking at the ingredients listings on food labels and keeping an eye out for words ending in “ose.” The Mayo Clinic notes that fructose, dextrose, glucose, and maltose are the chemical names for various types of sugar. These ingredients can serve as a red flag that a product contains added sugars that can be detrimental to your overall health. In addition to words ending in “ose,” shoppers can scan ingredients listings for other common types of added sugars, including cane juice, cane syrup, corn sweeteners, high-fructose corn syrup, fruit juice concentrate and nectars, honey, malt or maple syrup, and molasses. MS


Many people give little thought to the snacks that take up space on their pantry shelves. But are the foods people eat between meals worthy of more careful attention? Those who subscribe to mindful snacking would suggest they are.


According to the International Food Information Council Foundation, mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. One such behavior is binge eating, which can have long-term negative consequences. The National Eating Disorders Association notes that as many as two-thirds of people diagnosed with binge eating disorder, or BED, are clinically obese.


Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to be at risk of developing eating disorders. One of the questions people may have about mindful eating, and mindful snacking in particular, is how they can slow down and tune into the sensations of eating when they snack. Working professionals tend to snack at the office, where it’s not always so easy to slow down and tune in to the foods we eat. In addition, availability may dictate what people eat while away from home, which can lead to people eating unhealthy foods because that’s all that is available.


While there’s no denying mindful snacking can be difficult, the IFICF offers these tips to help people slow down and tune in during snack time.


18 | health & WELLBEING


• Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed. If you determine your hunger is a four or below, then consider a snack. Anything higher than a four and you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you’re satisfied. This reassessment can help you avoid overeating.


• Reduce distractions. Distractions can make it hard for people to recognize how much they have eaten. Avoid snacking while watching television or using your smartphone so you don’t accidentally overeat.


• Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating.


• Let your senses savor your snacks. Using all of your senses when snacking can force you to slow down and notice flavors and aromas you might otherwise never recognize.


A more mindful approach to snacking can help people better appreciate their food and may help them avoid overeating. Learn more about mindful eating at www. foodinsight.org. MS


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