Exclusive: Dr. Susan Albers Shares Why Mindful Snacking Is Important: 'It's About Knowing What Is Satisfying'

We've all been there: it's 3 p.m. and we're in need of a snack, so we reach for a bag of chips or something unhealthy. Instead, Renowned Mindful Eating Expert and Clinical Psychologist Dr. Susan Albers has some advice when it comes to easy-to-grab options that are healthy and can enhance your overall nutrition.

"Growing up, I loved opening my lunchbox to find that little red box of Sun-Maid raisins; it felt like a fun treasure my mom packed just for me. Now that I’m a busy mom, I cherish the tradition of including Sun-Maid snacks in my kids’ lunches, just like my mom did for me. It’s amazing how these mindful snacks connect generations," Albers, who is currently partnering with Sun-Maid's new Sun-Maid Farmstand Reserve to talk about the "5 S's" of mindful snacking to give a practical approach to conscious eating, exclusively tells Morning Honey. "I developed the 5 S's as a simple guide to mindful snacking. These steps help us be more aware of our snack choices, allowing us to build a healthier relationship with food. I teach these principles to all my clients because they apply to any snack, whether it’s fruit or chocolate!"

Albers' top tips include:

"When people do these steps, they realize how much they are eating without really tasting or enjoying what they are eating. I remind people that you can eat an entire snack and not taste one bite!" she explains. "I love these S's because they’re realistic and super easy to follow. If you’re not sure where to start, these steps are a great way to dive into mindful snacking. Seriously, it doesn’t have to be complicated."

Albers also keeps these snacks "stashed" in her desk for those moments when she needs a quick "pick-me-up."

"Studies show we’re way more likely to grab a snack that’s within arm's reach rather than trek to the vending machine," she shares. "I even keep snacks in my car. In my book, Hanger Management, I talk about using snacks to help manage your mood. There’s nothing better for a hangry kid or adult than having a snack ready to go. Sun-Maid Farmstand snacks fit the bill perfectly — they’re portable and easy to tuck into a bag or purse."

She adds, "The best snacks to beat hanger are the ones that really satisfy. In today’s diet culture, we sometimes forget to prioritize taste. But when you don’t feel satisfied, you just end up reaching for more. That’s why choosing a satisfying snack from the start is one of the most mindful things you can do!"

Albers has three things to keep in mind when reaching for a snack: portability, taste and portion size.

"I look for snacks that are easy to take on-the-go, like Sun-Maid Farmstand Reserve Dried Mixed Berries, which offer sweet and tart flavors that elevate the snacking experience. And when I say elevate, I mean they aren’t boring or bland," she shares, adding that she prefers "single-serve packages that provide just the right amount to keep me fueled without mindless overeating."

"Mindless overeating, particularly snacks, are a huge challenge for my clients. Sometimes snacks snowball into eating more than you intended — what I call a 'snaccident,'" she says. "I absolutely love the touch of sea salt on both the banana chips and the raisins. Salt is the ultimate flavor enhancer; it adds depth and complexity, bringing out the natural sweetness of the fruit and elevating the overall taste experience. One way I help my family to snack mindfully is that I create a snack bowl that I put in two places. One on the counter in my kitchen and another right next to the door where people can grab a snack right before they go. I challenge you to do this experiment. You will notice that your family will grab snacks that are directly in sight. This is a great way to nudge people gently toward mindful snacksand to empower kids to take charge of their own hunger as well."

According to Albers, there's no "good or bad" labeling when it comes to noshing in between meals. "I prefer to focus on making mindful choices instead. I try to avoid the words good or bad because they can be a slippery slope into self judgment — example: 'I'm bad for snacking.' Instead, I encourage people to reframe this question and ask themselves to make a mindful choice," she says. "Mindful snacking can be beneficial, especially when you listen to your body’s hunger cues. Ideally, snack when you feel hungry, focusing on quality options to keep energy levels steady throughout the day."

"Start by asking yourself, 'Am I really hungry?' 75 percent of eating has nothing to do with our hunger. We eat because we are bored, stressed, anxious. Then, once you decide your level of physical hunger — this is the time to intervene," she adds. "My main focus with many clients is how snacking impacts your emotions. A good snack can be like a magic wand to your mood. It can turn around a situation instantly. We often underestimate how much food directly impacts how we feel."

Albers says snacking can be seen as "a valuable opportunity to nourish my body and practice mindfulness."

"I encourage people to ditch dieting and instead focus on mindful snacking — in other words, it's not about restricting yourself, it is about knowing what is satisfying," she notes. "The Sun-Maid Farmstand Reserve snacks are the perfect example of being able to practice mindful snacking. You can approach snacking with a positive mindset, appreciating the quality and flavors without guilt. This shift allows me to enjoy snacks completely."

Check out Albers recommendations for great — and healthy — snacks below:

1. Sun-Maid Farmstand Reserve Snacks:

• Dried Mixed Berries
• Sea Salt Chocolate Coated Banana Chips
• Whole Dried Cranberries
• Sea Salt Cocoa and Caramel Dusted Raisins

1. Cheese Options:

• Soft cheese (like Brie or goat cheese)
• Aged cheese (like cheddar or gouda)

1. Proteins:

• Sliced deli meats (like turkey or prosciutto)
• Nuts (almonds, walnuts, or cashews)

1. Fruits and Vegetables:

• Fresh berries (strawberries, blueberries)
• Sliced apples or pears
• Baby carrots or cucumber slices

1. Dips and Spreads:

• Hummus or tzatziki
• Nut butter (like almond or peanut butter)

1. Crackers and Bread:

• Whole grain crackers
• Sliced baguette or breadsticks