Get more enjoyment from every snack and feel satisfied with these tips from Mondel─ôz International.

We love to snack. Whether we want something to refuel after exercise, something sweet in the afternoon, or something cool and refreshing on a blazing summer day, snacking is a normal part of our daily eating habits.

Our lifestyles are busy and fast-paced, and we’re eating on the go more often, yet frequent snacks don’t always satisfy—even when bridging between meals.

“Many of us just eat because food is there. We see it, and we respond automatically because it looks good,” says Dr. Susan Albers, Psy.D., New York Times bestselling author of Eating Mindfully. That can mean that no matter the portion size of your snack, or how often you eat, you’re not satisfied by it. “You get to the bottom of the bowl and say, ‘I didn’t really enjoy it.’ That’s when you look for more.” (SOURCE: Mondelez video with Dr. Albers from YouTube)

Just by shifting our focus from what we eat to concentrating more on why and how we’re eating, we can get much more satisfaction and enjoyment from our snacks, Albers says—even with a portion that’s better for your health

“One of the common misconceptions is that if you give yourself permission to eat the foods you love, you think you are going to go overboard,” she says. But if you snack mindfully, that’s not the case. “By practicing mindful snacking you can eat the foods you love, enjoy them more and have more satisfaction. It doesn’t take a lot of effort. It just takes focus. And it’s a tool you can use anywhere.”

It’s also a tool that’s easy to use. Here are 6 simple strategies that can make your next snack more mindful—and more satisfying.

1. Portion out your snack.

We make more than 200 eating decisions per day, Albers says. Taking a portion of your snack out of the bag or box and putting the rest away before you eat can eliminate one of those decisions: Deciding when you’re finished.

With the snack already portioned out, you know how much you’re eating before you start, and can give the portion your full concentration. When you’ve finished, Albers says, you can decide—based on your feelings of fullness and satisfaction—if you want to portion out more.

2. Eliminate distractions.

Multitasking is the way of our world, and snack time is no different. It’s tempting to tap around on your phone while snacking, or eat a bowl in front of the TV. But studies have shown that eating while distracted can make you less satisfied than if you’re paying attention to your food.

So fully focus on your snack—if only for a moment. Albers says her motto is, “when you eat, just eat.”

3. Give it a whiff.

It’s no secret that smell is a big part of how food tastes—it’s often said that 80 percent of a food’s flavor is actually in its aroma. So before you take a bite, give your snack a quick sniff. You can boost the amount of flavor your experience when you take a bite.

Once you’ve started eating, try to really notice the flavors. Often, Albers says, we eat our food so fast and mindlessly that we don’t taste it—and that could be part of why we’re left feeling unsatisfied. Take a moment to really taste your food, and make a mental note of what you enjoy about it.

4. Pay attention to texture.

Part of the reason we love certain foods is because of their texture: They offer a big crunch like a cookie or fruit, or they’re silky smooth like chocolate or yogurt. If you choose your snack because it’s got a great texture, be mindful of that while you’re eating. Take a second to notice the satisfying snap as you bite into your favorite cookie, or the way it crumbles in your mouth. Remembering why you love a snack can make it more satisfying.

5. Chew your food.

This one can be tough, but it’s worth it, Albers says. Chewing your food thoroughly means you’ll eat it more slowly, which can give your brain time to get the message that you’re eating and (eventually) that you’re satisfied. Studies have shown that chewing thoroughly helped people eat fewer calories at a meal, and chewers produced less ghrelin, a hormone that is related to feeling hungry.

6. Finish one bite before starting the next one.

How often have you crammed the next chip, cracker, or cookie in your mouth before you’ve finished the one you’re eating? Snacking more mindfully is as simple as pressing pause: Wait until you’ve finished that bite before starting the next one. Your snack will last longer, and you’ll get more of the taste, smell, and texture experiences that you love about the food you’ve chosen. 

Choosing one, two, or all six of these strategies can help make any snack more satisfying. Try them out, and share your own tricks and tips for mindful snacking with hashtag #SnackMindfully.


6 Mindful Ways 
to Make Your Snacks More Satisfying

To learn more about mindful snacking, as well as more easy strategies you can try, visit

This content was produced by the M Content Studio for a Paid Sponsor and does not reflect the views or opinions of the Mindful editorial staff.