Six Ways to Deal with FOMS – Fear Of Missing Snacks
9:45 a.m. rolls around and you grab for your snack bag, but the only thing to meet your outstretched hand are the crumbs of the granola bar you consumed an hour ago. This phenomenon happens to thousands of people and should have a name like “sna-mergency” or “FOMS – fear of missing snacks”. Either way here are a few tips and recipes to keep your drawers stocked when hunger comes nibbling:
Take a Sip: Before binging on any snack, drink a glass of water or mug of herbal tea. Your body and mind can easily misinterpret thirst as hunger. One way to challenge yourself is by filling a large bottle of water with the goal of drinking the contents prior to lunch. If you have a hard time remembering to hydrate, make marks on the bottle or a note on your snack to “drink before eating.” Keep yourself accountable.
Granola Bars: Not all granola bars are created equal. Anything that is “yogurt” dipped or covered tends to have more preservatives and hydrogenated oils. Stick to brands such as Kashi, Larabar, or Kind; these are high on flavor and low in preservatives, plus they satisfy the snacking bug.
Portion Control: Purchase small containers to use for your snacks, whether these be small Ziplocs or Tupperware these tangible parameters help you eat in moderation. Read the serving size and be the best judge of how much you want to eat. Some brands do the measuring for you, snack size popcorn bags are handy in a pinch.
Trail Mix: Make your own! Use one of your smaller containers or bags and measure out 2 Tablespoons of walnuts, 1 Tablespoon raisins or dried fruit, and 1 Tablespoon dark chocolate chips. You can alter the measurements and ingredients based on your diet preferences.
Out of Sight, Out of Mind: Designate a drawer to keep your snacks that isn’t directly in sight. If your food is in plain view, you will crave it more readily than if you store it away.
Set a Time: In an ideal world, you would eat a small and nutritious meal every 3 hours. Sadly, there are mornings we oversleep and breakfast is a coffee and muffin from the café or we forget our lunch in the fridge and head to the nearest “by the slice” pizza shop. It’s still a good idea to designate a snack time. I usually eat breakfast at 6:15am and then my first snack by 9am. There are days when I’m hungry prior to 9am, but having a set time gives me a goal. Rather than surrendering to my snacking fits, I tell myself, “You have 20 more minutes, you can make it.” And generally, those fits are just cravings that don’t need to be indulged.