Next to reducing screen time, snacking is a habit most of us would like to kick, or, if we’re being realistic, change it up to improve our health and well-being. It can be done! Our nutritionists at the Institute for Health & Healing offer simple steps to a better bite to eat.

Some of us spend 8 hours a day working with a fridge and pantry full of our favorite goodies in the next room. Some of us go to offices stocked with enough processed foods to last a lifetime. Even hardware stores and pharmacies have candy bars in the checkout line. Temptation is everywhere, but with a little compassion, imagination and flexibility, eating habits can change. Try these steps and enjoy the journey to enlightened snacking.

Do Some Detective Work

First, figure out why you’re snacking. Get curious about your habit. When you reach for the chips, ask yourself why. Is it out of boredom or loneliness? Are you just thirsty? Does your body ache? Do you just need to get up and stretch? Are you avoiding strong emotions? Are you looking for a way to calm yourself? Make a note of your answers to these questions. They will help with the next step.

Make a Plan

Create a plan of alternatives using your snacking insights. If you might be thirsty, drink a glass of water and wait 15 minutes before eating. If a backache is the motivation, stretch or take a quick walk. If it is a response to feeling down or disconnected, reach out and make connections. If you’re bored, take a creativity break. If anxiety or uncertainty are the issue, try a cup of tea or some deep breathing.

Refine and Revise

Circle back after following your plan for a few days or a week to look at your goal. Look at how well what you're doing is matching up with your intentions. Assess and revise, using your observations to see how you might change or refine the plan to suit your needs.

Get Creative

Change your snack menu. Go to the store and check out the snack-free aisles: browse the produce, bulk nuts and dairy options. Look at the whole foods you find through a snacking lens. Great options include chilled fresh berries, jicama sticks and baby carrots dipped in seasoned Greek yogurt, string cheese, dark chocolate dusted almonds, apple slices with peanut butter, dried figs and popcorn.

Stock new snacks and keep them where you can find them when the spirit moves you to have a bite to eat. In a moment when only a snack will do, go for it. Just try to do it mindfully. Bring your full attention to whatever you’re choosing to eat and enjoy it.

And don’t forget to be kind to yourself if you fall for the cheese puffs. We’re all human and tomorrow is another day.