Can I Survive Without Snacking?

ahwcweb
May 27
3 min read

Updated: May 29

Can I Survive Without Snacking?

Snacking is a habit many of us have developed over time—whether out of boredom, stress, or just convenience. But what if you want to stop snacking to improve health? Is it even possible to thrive without those between-meal bites?

The answer is yes—you can survive without snacking. In fact, with a few intentional shifts in how you eat and plan your meals, you may find that you don’t even miss them. Here are seven practical tips to help you break the snacking cycle and feel full, nourished, and satisfied throughout the day.

1. Focus on High-Fiber, High-Water Content Foods

One of the most effective ways to reduce snacking is to feel full and satisfied with each meals. High-fiber, high-water content foods do exactly that.

Choose from Abundant Healthy Foods: Think vegetables, fruits, beans, and whole grains. These foods are naturally rich in fiber and water, helping to fill you up without excess calories.
Get a Fiber Guide: A pocket-sized resource that lists the fiber and water content of common foods can be a game-changer. Foods that are both high in fiber and water are highlighted for easy reference. Order a free copy from Full Plate Living.

2. Drink Water Between Meals, Not with Meals

It might seem harmless to sip water during meals, but doing so can actually dilute digestive enzymes and slow down digestion.

Drinking between meals keeps you hydrated and helps stave off hunger.
Eating high water content foods naturally reduces the need to drink while eating.
Hydration between meals can also help reduce feelings of deprivation.

3. Add Nuts or Seeds to Meals Instead of Between Meals

Including 2–4 tablespoons of nuts or seeds with your meals adds healthy fats and protein, which help keep you fuller longer.

Slows digestion for more sustained energy.
Adds “hanging power” to your meals so you’re less likely to crave a snack later.

4. Make a Menu—And a Plan

Planning ahead is one of the most important things you can do to break the snacking habit.

Create a weekly menu and grocery list at the same time.
Prep in advance: Soak beans, chop veggies, and make sauces or dressings ahead of time.
Having meals ready reduces the temptation to snack out of hunger or convenience while prepping.

5. When Hunger Strikes, Try This Instead:

Sometimes hunger sneaks in despite our best planning. Instead of reaching for a snack, try one of these strategies:

Quick movement: A short sprint or fast-paced walk can trigger your body to burn stored energy and reduce the desire to snack. And instead of consuming more calories you will burn calories. Sounds like a good win-win to me if you are trying to lose weight!
Herbal tea: Warm, comforting, and calorie-free.
Track your hunger: Write down what meal left you hungry. Next time, you’ll know to adjust it. When you join our Start a New YOU!® Program, you can text your meal tracking sheet for feedback and support to adjust the meal for your particular needs and goals.

6. Ask for Help from Above

Breaking habits isn’t always just a physical challenge—it can be a spiritual one too. Take a moment to ask God for strength and wisdom to bring your body and habits in harmony with His design for your health. He wants to be the health of your countenance (Psalms 42 and 43), He wants you to have victory over the enemy and have you enjoy abundant life (John 10:10) and to be in health and prosper (3 John 2).

7. Lean on Community

You don’t have to do this alone.

Reach out to your accountability partner.
Join our Start a New YOU!® Program and share your experiences in our online community.
Letting others know how you're doing may inspire them, and their encouragement might keep you going.

You don’t need to snack to stay satisfied. With fiber-rich high water content meals, strategic planning, spiritual and community support, and a few healthy habits, you can develop a new rhythm that leaves you feeling energized and empowered without snacking so you will have a better digestive experience.

Ready to give it a try?

Click on the link below to schedule a Free Interview to see if the Start a New YOU!® Program is the right program for you to improve your health and longevity.

Blue Skies,

Dana West, RD, LD, DIPACLM

Call us today at