Grazing doesn't feel like eating. A handful of peanuts, the edge of the cake, what's left on your child's plate. But by the end of the day it can add up to 300 or 400 kcal that nobody logged.
Why we graze
- Food in sight: a jar on the table and an open bag on the counter call your hand.
- Long gaps between meals: hunger arrives early and turns into nibbling.
- Boredom, tiredness and stress: eating becomes a break.
- Cooking: tasting the food several times counts.
How to cut back
- Move it out of sight: keep sweets and chips in the cupboard and put fruit in front.
- Eat real meals: with protein and vegetables, hunger between them drops.
- Sit down and use a plate: if you're going to eat, serve a portion instead of eating from the package.
- Ask first: is it hunger or a craving? If it's a craving, wait a few minutes and see if it passes.
- When cooking, taste with a small spoon and only as much as you need.
It doesn't have to be zero
If you like to nibble, plan for it: leave a small portion in your day and log it. The problem is the grazing nobody sees.
In BoraSOS helps you tell hunger from a craving and offers a 2-minute plan to get through the peak.
This content is for information only and doesn't replace advice from a doctor or dietitian.
