By Theresa Stahl, RD, LDN 

Q: I tend to graze and pick at food throughout the day, and it’s been causing me to gain some weight. Do you have any tips to avoid this behavior?

A: The word “grazing” describes snacking throughout the day instead of eating full meals, and it comes from the word that’s applied to animals feeding (or grazing) in a field.  When I think of grazing, I think of eating lots of different foods throughout the day or night, without much thought about nutrition or portion control. 

People tend to graze because of busy lifestyles. Families used to sit down to three square meals a day, but today, families seem to spend less time in the kitchen and more time on the go. This has led to more time snacking whenever and wherever.

While it may be difficult to fit regular meals into your busy schedule, it’s worth trying to do so as much as possible.  As you’ve noticed, grazing can lead to weight gain.  This is because more calories are taken in, even though it might not feel like you’re eating much at all. The calories consumed as snacks here and there are quickly forgotten, and not a lot of satisfaction is gained from them either. 

Tips to help you stop grazing and develop healthier eating habits include:

1. Plan, plan, plan.  Being prepared is the key. The time spent planning your meals and snacks will pay off in healthy dividends.
2. Eat regularly.  Plan to eat at least every 4 to 5 hours.  Also, there’s nothing wrong with planned snacks.  In fact, they can add important nutrients to your daily intake.  Choose healthy snacks such as fruit, whole grain cereals, skim, 1 percent or soy milk, or even small amounts of nuts. 
3. Keep healthy snacks in your desk or work refrigerator.
4. Keep healthy snacks in your car. When traveling, pack a cooler.
5. Keep your kitchen and pantry stocked with healthy items to quickly and easily prepare a meal. Keep a variety of fresh, canned, and frozen fruits and veggies on hand—and serve them with every meal.  Keep whole grain pastas, cereals, and brown rice on hand.  Also keep canned beans on hand for quick, low cost, high protein, high fiber, and low fat meals. 
6. Never shop when you’re hungry.  You’ll be more likely to bring home high calorie, less nutritious foods.
7. Take time out to enjoy meals and snacks.  Eating on the run, in the car, or at your desk while working on something else, is not mindful eating.  You should allow at least 20 minutes for each meal.
8. Keep a food diary to help you see how much you’re actually taking in every day.