Is Snacking Good or Bad for Weight Management? - Episode 5

In short, it depends.

While snacking often gets a bad reputation, it can provide healthy fiber, protein, vitamins, and minerals if chosen intentionally. In this episode, we discuss an article from the Mayo Clinic in which author Meredith Bonde shares the potential benefits of snacking as a tool for weight management. 

Snacking can also prevent overeating later in the day by keeping you feeling fuller for longer. 

Try pairing a fiber with protein for a filling and nutritious snack: “High-fiber foods such as fruits, vegetables, and whole grains fill you up for less calories. Protein-rich foods such as lean meats, poultry, fish, dairy, beans, and legumes keep you feeling fuller, longer.”

Here are a few helpful snack ideas:

  • No-sugar-added low-fat or Greek yogurt topped with berries
  • Vegetables (carrots, bell pepper, celery, radish slices, snap peas, cauliflower or broccoli florets) or whole grain crackers dipped in hummus
  • Apple slices or celery sticks with peanut butter
  • Fruit with a hard-boiled egg, cottage cheese, string cheese, or a small handful of nuts

Whenever possible, plan ahead, and make healthy snacks visible and accessible.

Before reaching for those cookies, Bonde suggests asking yourself: 

“Am I feeling physically hungry, or am I reaching for a snack because I am feeling stressed, bored, or another emotion?” Just that split second of reflection can make all the difference.

Overall, balanced, planned, and mindful snacking can be a helpful tool for weight management, but it is not a "one-size-fits-all" approach. You have to try different options to find what works best for your unique needs. 


Bonde, M. (2023). Snacking – Good, Bad, or Ugly for Weight Management?. Retrieved from