Snacking Versus Grazing: What's the Difference?

Let’s explore the difference between snacking and grazing. Grazing—often called mindless eating—can quietly work against your weight‑loss and weight‑management goals. Those small BLTs (bites, licks, and tastes) add up quickly and can increase your daily calorie intake without you even noticing. Here are five tips to help you stay mindful and reduce those sneaky BLTs:

1. Keep a food journal. Keeping a food journal brings awareness and minimizes guesswork with weight loss and weight management. Additionally, keeping a food journal can mean different things to many. Keeping a food journal can look like any of the following:

• Counting calories and/or macros.

• Writing down what and when you eat in a journal.

• Keeping track of your fruit and vegetable servings/cups.

• Tracking other habits, such as water, fiber, etc.

There is no right or wrong way to journal your nutritional habits, but studies show that individuals who journal are more likely to manage their weight long-term.

2. Avoid skipping meals. When you go too long without eating, your hunger naturally intensifies, making it easier to overeat later or choose foods you wouldn’t normally reach for. Staying nourished throughout the day helps reduce the chances of mindless eating and supports more intentional choices.

3. Use the MyPlate as a guide to eat a filling meal. If you are hungry within an hour of eating a meal, there was not enough substance for you. Include protein, fiber (from whole grains), and fruits/veggies in your meals.

4. Stay hydrated. Drinking enough water supports your body’s natural functions and can help reduce unnecessary snacking or extra calorie intake throughout the day.

5. Snack with intention. Snacking isn’t a bad habit—it’s a purposeful way to fuel your body between meals. Thoughtful snacks can help prevent grazing or mindless eating and may even support better portion control when it’s time for your next meal.

This is just one of the many ways I can support you as a health coach. Reach out today!