Experts agree that a healthy, balanced diet is one that includes treats that make us happy. But despite our best intentions, striving for moderation by eating a few squares of chocolate instead of an entire family-sized bar can be easier said than done.
But a clever hack, dubbed the "snack plate" on TikTok, actually involves eating more overall but prevents over-eating treats by pairing them with something nutrient-dense but lower calorie.
When we're hungry and reach for snack foods, they tend to be ultra-processed and high in sugar and fat but low in nutrients, registered dietitian Alison Clark, said. This means you're getting almost no nutrients while consuming a lot of calories and won't feel full for long.
Snack foods also tend to be what's known as ultra-palatable and therefore easier to overeat.
If your goal is weight loss, such treats can get in the way of sticking to a calorie deficit or burning more calories than you consume.
Eat treats alongside complex carbs
Instead, try eating treats in small quantities alongside a complex carbohydrate, such as wholegrain crackers, and some fiber, such as a banana or apple, Clark said.
Clark often recommends her clients eat wholewheat cracker bread with cookie spread, the spread being the treat, and mashed banana.
Other options to prevent overeating snacks include pairing a few chocolate squares with low-fat Greek yogurt and strawberries. Or having a sensible serving of chips with chopped-up veggies and hummus. While a chocolate square contains 50 to 60 calories on average, for example, a cup of strawberries and low-fat yogurt contains around 50.
These pairings allow a person to eat more overall but feel fuller at the end thanks to the fiber and protein, while getting more nutrients.
The hack follows the same principle as the 80/20 rule, which promotes eating a health-conscious diet that aligns with your nutrition goals 80% of the time while being more relaxed for the other 20%. This makes it easier to stick to health goals long-term.
It also makes good use of what are known as high-volume foods, such as strawberries, which take up more space on our plates and stomachs, meaning we feel satiated with fewer calories.
"Don't deprive yourself because you know as well as I do, as soon as you say 'I'm not going to eat chocolate,' you want it 10 times more," Clark said.
Just be sure to maintain a portion size that's appropriate for your goals, Clark said.
"You can get a big bag of nuts, and all of them would be the equivalent calories of a roast dinner," she said.
Clark also recommended switching up your snack combination each time so you're eating a diverse range of foods, supporting the diversity of the gut microbiome, which is thought to be important for our overall health.
