Diet Trends

5 ways to beat mindless eating

Fridge Raid

 (2011 Christopher Boswell)

Be pickier about the foods you eat and controlling your weight is a whole lot easier:

Mindful Munching:

Snacks from the movie concession counter can be real calorie bombs and munching them in the dark doesn’t make them any less fattening. Nix the small buttered popcorn that weighs in at almost 500 calories or that pack of Twizzlers with about 600 calories, and bring a light DIY snack that’s tasty, filling and long-lasting.

For example, whip up a batch of trail mix made with almonds, dry roasted edamame, and high-fiber cereal for a good-for-you snack that has about 150 calories for a 1 cup serving. Instead of gummy candy, for a sweet treat that’s light and nutritious have a pack of Dole Dippers – your choice of frozen pineapple, strawberries or banana slices dipped in dark chocolate that are 80 calories or less.

Protein to Go:

It’s easy to grab a fatty snack when you are hungry and in a rush. The problem is, those grab-and-go candies and chips in the vending machine are loaded with calories and they won’t satisfy hunger for very long. Your best bet: Keep healthy protein bars on hand in your desk, purse and glove compartment. Quest bars are a good choice - deliciously chewy and very diet-friendly.

Drink Up:

It’s easy to mistake dehydration for hunger. Make it a point to drink at least 8 glasses of water each day and you won’t be as tempted to snack between meals.  ZICO 100 percent coconut water is great for hydration too, with 5 electrolytes, including as much potassium as a banana, and no added sugar.

Keep a Journal:

A nibble here and a bite there seem innocent, but they can add up to a lot of calories. Keep a food journal and you’ll be more mindful of what you put in your mouth. Journaling can also help you spot habits that can pack on pounds, such as calorie-laden coffee routines or late night grazing.

Eat Satisfying Foods:

Processed foods and sugary treats digest so quickly and that you’re craving more food in no time.  The best way to satisfy hunger is to eat fiber-rich fruits, vegetables, and lean proteins that are filling, nutritious and low in calories. These foods digest slowly, which helps keep blood sugar levels stable and reduce sugar cravings.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books:  The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Subscribe to Tanya’s free weekly newsletter and follow her on Facebook, Twitter, Instagram, Pinterest, and LinkedIn


Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

Subscribe to Tanya’s FREE Weekly Newsletter and follow her on Instagram, Facebook, Twitter and Pinterest. To learn more about Tanya’s private nutrition counseling services visit