10 Healthy Snack Alternatives to Satisfy Your Cravings

In today’s fast-paced world, snacking has become an integral part of our daily lives. Whether it’s to keep our energy levels up during the day or to satisfy those pesky cravings, we all reach for snacks from time to time. However, not all snacks are created equal, and indulging in unhealthy options can lead to regret later on.

In this article, we will explore ten healthy snack alternatives that not only satisfy your cravings but also provide essential nutrients to keep you feeling your best.

The Importance of Healthy Snacking

Why Snacking Matters

Snacking often gets a bad rap, but it can be a valuable addition to your daily routine. Healthy snacks can help maintain steady blood sugar levels, prevent overeating during meals, and provide a quick energy boost when needed. They can also contribute essential nutrients to your diet, making it easier to meet your daily requirements.

The Pitfalls of Unhealthy Snacking

Indulging in sugary or highly processed snacks can lead to energy crashes and weight gain. These snacks often lack essential nutrients and can leave you feeling unsatisfied. Making better snack choices can have a significant impact on your overall health and well-being.

1. Nuts and Seeds

Nature’s Nutrient-Packed Powerhouses

Nuts and seeds are among the most nutritionally dense snacks you can enjoy. They are not only delicious but also packed with essential nutrients that promote overall well-being. Let’s delve into some popular options and why they are fantastic choices for a wholesome and satisfying snack:

Almonds: The Perfect Crunch

Protein and Healthy Fats: Almonds are a nutritional powerhouse, providing a generous amount of protein, healthy fats (monounsaturated fats), and dietary fiber. This combination makes them a filling and satisfying snack option.

Curbing Cravings: The satisfying crunch of almonds can help curb your cravings and keep you feeling full between meals. Including almonds in your snack rotation can assist with portion control and preventing overindulgence.

Vitamins and Minerals: Almonds are rich in vitamins and minerals, particularly vitamin E, magnesium, and calcium. These nutrients play essential roles in maintaining strong bones, supporting muscle function, and promoting healthy skin.

Heart Health: The healthy fats in almonds have been associated with improved heart health. They can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

Chia Seeds: Tiny Powerhouses of Nutrition

Omega-3 Fatty Acids: Chia seeds are renowned for their omega-3 fatty acid content, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids are essential for brain health, reducing inflammation, and supporting heart health.

Fiber-Rich: Chia seeds are incredibly rich in dietary fiber, which aids digestion, promotes a feeling of fullness, and helps stabilize blood sugar levels. When soaked in liquid, they expand and create a gel-like consistency, which can keep you feeling full and satisfied.

Antioxidants: Chia seeds are loaded with antioxidants, which help protect cells from oxidative damage. Antioxidants play a role in reducing the risk of chronic diseases and maintaining overall health.

Versatility: Chia seeds can be added to a variety of snacks and meals. Sprinkle them on yogurt, blend them into smoothies, or use them as a thickening agent in recipes. Their neutral flavor makes them a versatile addition to your culinary repertoire.

Pumpkin Seeds: A Nutrient-Rich Option

Vitamins and Minerals: Pumpkin seeds, also known as pepitas, are rich in vitamins and minerals, including magnesium, zinc, and iron. Magnesium supports muscle and nerve function, zinc contributes to immune health, and iron is essential for transporting oxygen in the body.

Protein and Fiber: Pumpkin seeds provide a good dose of protein and dietary fiber, making them a filling and satiating snack option. Their combination of nutrients can help keep hunger at bay.

Seasoning Options: Pumpkin seeds can be seasoned to your liking. Whether you prefer them with a sprinkle of salt, a dash of chili powder, or a hint of garlic, you can customize their flavor to suit your taste buds.

2. Fruits Galore

Nature’s Bounty of Flavor and Nutrients

Fruits are a gift from nature, offering a delightful combination of flavors, natural sweetness, and a wealth of essential nutrients. Here are some popular fruit snacks and why they’re fantastic choices for a wholesome and satisfying treat:

Apples: Nature’s Sweetness

Classic and Portable: Apples are a timeless and easily portable snack. Their natural packaging makes them a convenient choice for on-the-go munching.

Sweetness with Fiber: Apples are known for their natural sweetness, which satisfies your sweet tooth without added sugars. They are also rich in dietary fiber, particularly in the skin. Fiber aids digestion, promotes a feeling of fullness, and helps stabilize blood sugar levels.

Vitamins and Minerals: Apples offer a variety of vitamins and minerals, including vitamin C, potassium, and various B vitamins. These nutrients support immune function, heart health, and overall well-being.

Pairing Perfection: For an extra layer of flavor and protein, consider pairing apple slices with a tablespoon of peanut butter. The combination of the crisp apple and the creamy peanut butter creates a delightful contrast that’s both satisfying and nutritious.

Berries: Antioxidant-Rich Delights

Antioxidant Powerhouses: Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants like anthocyanins and vitamin C. These compounds help protect cells from oxidative damage and promote overall health.

Low in Calories: Berries are relatively low in calories, making them an excellent choice for those seeking a nutrient-dense snack without excessive calories. They are also high in dietary fiber, which supports digestion and satiety.

Versatile Options: Berries can be enjoyed fresh on their own, added to yogurt, or incorporated into smoothies. Their vibrant colors and juicy bursts of flavor make them a versatile addition to your snack repertoire.

Banana Chips: A Crispy Alternative

Crunchy and Sweet: Banana chips offer a satisfying crunch and a touch of natural sweetness. They are a flavorful alternative to traditional potato chips and can help curb cravings for salty snacks.

Healthier Preparation: Look for banana chips that are baked or dehydrated rather than fried. This minimizes the use of added oils and keeps the snack a healthier option.

Banana Benefits: Bananas are a good source of potassium, which plays a crucial role in maintaining healthy blood pressure and fluid balance in the body. While banana chips may have a higher calorie content compared to fresh bananas due to the concentration of sugars, they can still be enjoyed in moderation as a crispy treat.

3. Yogurt and Greek Yogurt

Creamy and Nutrient-Packed

Yogurt, in its various forms, is a beloved dairy product that has earned its place as a nutritious and versatile snack. Whether you prefer regular yogurt or the thicker Greek yogurt, both options offer a creamy indulgence with a host of health benefits:

Creamy and Probiotic-Rich

Probiotic Power: One of the standout features of yogurt is its probiotic content. Probiotics are live beneficial bacteria that support gut health by maintaining a balanced gut microbiome. Consuming yogurt regularly can help promote digestion and overall gastrointestinal well-being.

Protein and Calcium: Yogurt, whether regular or Greek, is a reliable source of protein and calcium. Protein is essential for tissue repair and muscle growth, while calcium contributes to strong bones and teeth. It’s a nutrient-dense snack that can help meet your daily protein and calcium needs.

Natural Sweeteners: Opt for plain yogurt to avoid added sugars often found in flavored varieties. You can customize the sweetness to your preference by adding natural sweeteners like honey, maple syrup, or fresh fruit. This allows you to control the sugar content while still enjoying a delicious snack.

Yogurt Parfait: A Delicious Combination

Texture and Flavor Harmony: A yogurt parfait is a delightful combination that offers a satisfying mix of textures and flavors. It’s a versatile snack that allows you to get creative with your choice of ingredients.

Layered Goodness: To create a yogurt parfait, layer yogurt with granola and fresh fruit in a glass or bowl. The yogurt provides creaminess, the granola adds crunch, and the fresh fruit introduces sweetness and juiciness. The result is a harmonious blend of textures and tastes.

Customization: The beauty of yogurt parfaits lies in their adaptability. You can experiment with various granola flavors, such as honey almond or chocolate chip, and choose your favorite fruits, whether it’s berries, banana slices, or tropical delights like mango and pineapple.

Balanced Nutrition: Beyond its delightful taste, a yogurt parfait offers a balanced nutritional profile. It combines protein, fiber from granola, vitamins and antioxidants from fruits, and the probiotic benefits of yogurt, making it a wholesome and satisfying snack option.

4. Vegetable Snacks

Nature’s Crunchy Delights

Vegetable snacks offer a guilt-free way to satisfy your hunger while providing a host of essential nutrients. Let’s delve into some popular vegetable snacks and why they make such a delightful and nutritious choice:

Carrot Sticks: Crunchy and Low-Calorie

Vibrant and Crunchy: Carrot sticks are a vibrant and crunchy snack that appeals to both your senses and your health-conscious side. Their natural crispness adds a satisfying element to your snack.

Low in Calories, High in Nutrition: Carrot sticks are incredibly low in calories, making them an excellent option for those seeking a guilt-free snack. Despite their low calorie count, they are rich in essential nutrients, particularly vitamin A, which supports eye health, and dietary fiber, which aids in digestion and promotes a feeling of fullness.

Versatile and Portable: Carrot sticks are not only nutritious but also convenient. They are easily portable and can be enjoyed on the go, making them a smart choice for a quick and wholesome snack.

Celery with Peanut Butter: A Classic Combo

The Perfect Pair: Celery sticks paired with peanut butter is a classic combination that offers a delightful contrast of textures and flavors. The celery provides a satisfying crunch, while the peanut butter adds a creamy, savory element.

Protein and Healthy Fats: Peanut butter is a source of protein and healthy fats, which can help keep hunger at bay and provide sustained energy. However, it’s essential to be mindful of portion sizes with the peanut butter to avoid excessive calorie intake.

Kid-Friendly: This combination is not only beloved by adults but also a kid-friendly option. It can be a great way to introduce children to the world of vegetables while providing them with a tasty and nutritious snack.

Cucumber Slices: Refreshing and Hydrating

Cool and Refreshing: Cucumber slices are known for their hydrating and refreshing qualities. Their high water content helps keep you hydrated, especially on hot days or after physical activity.

Crisp Texture: Cucumber slices offer a crisp texture that satisfies the need for a crunchy snack. You can enhance their flavor by sprinkling them with a pinch of salt and pepper for an added zing.

Low in Calories: Cucumbers are exceptionally low in calories, making them an excellent choice for those looking to manage their calorie intake while enjoying a satisfying and hydrating snack.

5. Hummus and Whole Wheat Pita

A Perfect Duo

Hummus and whole wheat pita make for a dynamic duo that not only satisfies your taste buds but also provides a healthy and balanced snack. Let’s explore why this pairing is a popular choice for those seeking a nutritious and delicious option:

A Protein-Packed Dip

The Wonders of Hummus: Hummus is a versatile and protein-rich dip that originates from the Middle East. It’s made primarily from cooked and mashed chickpeas, blended with tahini (sesame seed paste), olive oil, lemon juice, garlic, and various seasonings. The star of the show is the chickpea, which packs a substantial protein punch. Protein is essential for maintaining and repairing tissues in the body, making hummus an excellent choice for those looking to increase their protein intake.

Creamy and Savory: Hummus boasts a creamy texture and a savory flavor profile that’s both satisfying and appetizing. Its versatility allows it to pair well with a variety of accompaniments, making it an ideal addition to any snack spread.

Pita: A Satisfying Partner

Whole Wheat Pita Bread: Whole wheat pita bread is the perfect companion for hummus. Unlike regular pita bread, which is made from refined flour, whole wheat pita retains the bran and germ, making it a whole grain option. This means it’s rich in dietary fiber, which supports digestive health and helps you feel full and satisfied.

Sturdy and Chewy: Whole wheat pita bread’s sturdy and slightly chewy texture makes it an ideal vessel for scooping up creamy hummus. Its mild flavor complements the savory notes of hummus without overpowering the dip.

Fiber and Complex Carbohydrates: The fiber in whole wheat pita contributes to a feeling of fullness, helping to keep your hunger at bay. Complex carbohydrates in the pita provide a steady source of energy, making this pairing an excellent choice for an afternoon snack that won’t lead to energy crashes.

6. Popcorn

A Crunchy and Flavorful Delight

Popcorn is a classic snack that has been enjoyed for generations, and it’s not just for movie nights anymore. Whether you prefer it simple and plain or jazzed up with exciting seasonings, popcorn offers a satisfying crunch that appeals to a wide range of taste preferences.

Air-Popped Popcorn: A Fiber-Rich Treat

Whole Grain Goodness: Popcorn is unique among snack options because it’s a whole grain. Whole grains provide essential nutrients and are rich in dietary fiber, which is beneficial for digestion and helps keep you feeling full.

High in Fiber: Air-popped popcorn, in particular, is an excellent source of dietary fiber. Fiber supports digestive health, aids in weight management, and can even help lower cholesterol levels. It’s a guilt-free way to snack while contributing to your daily fiber intake.

Satisfying Crunch: One of the most appealing aspects of popcorn is its satisfying crunch. It satisfies the craving for something crispy and savory, making it an excellent alternative to less healthy snacks like chips.

Versatility: Air-popped popcorn serves as an excellent canvas for your creativity. You can enjoy it as-is for a light, neutral flavor, or you can explore various seasoning options to customize your snack.

Seasoned Popcorn: Flavorful and Low-Calorie

Endless Possibilities: If plain popcorn doesn’t excite your taste buds, there’s a world of seasonings and flavorings to explore. You can transform your air-popped popcorn into a flavorful masterpiece.

Spices and Herbs: Sprinkle paprika, garlic powder, onion powder, or a combination of your favorite spices to add depth and complexity to your popcorn. These seasonings can elevate the taste without adding excess calories.

Nutritional Yeast: Nutritional yeast is a popular choice for those seeking a cheesy, umami flavor without actual cheese. It’s also a source of vitamins, especially B vitamins, and adds a satisfying savory element to your popcorn.

Parmesan Cheese: If you’re a cheese lover, a sprinkle of grated Parmesan cheese can turn your popcorn into a gourmet delight. The sharp and nutty flavor of Parmesan complements the natural popcorn taste beautifully.

Popcorn Seasoning Blends: Some companies offer popcorn seasoning blends specifically designed to enhance your popcorn experience. These blends come in various flavors, from spicy to sweet, allowing you to experiment to find your favorites.

7. Dark Chocolate

A Guilty Pleasure Made Healthy

Dark chocolate is a delightful treat that often finds its way into our lives when we’re in need of a sweet indulgence. The good news is that dark chocolate can be enjoyed not only for its rich and complex flavor but also for its potential health benefits.

Antioxidant-Rich: Dark chocolate is packed with antioxidants, particularly flavonoids. These compounds have been linked to various health benefits, including improved heart health and reduced inflammation. Antioxidants help combat oxidative stress in the body, which can contribute to chronic diseases.

Cocoa Content Matters: The key to reaping the health benefits of dark chocolate lies in its cocoa content. When selecting dark chocolate, look for options with at least 70% cocoa content. Higher cocoa percentages generally indicate a higher concentration of antioxidants and less sugar.

Heart Health: Consuming dark chocolate in moderation has been associated with improved heart health. It can help lower blood pressure, reduce the risk of cardiovascular disease, and enhance blood flow.

Mood Enhancement: Dark chocolate contains compounds that may promote the release of endorphins and serotonin in the brain, which can contribute to feelings of happiness and relaxation. It’s no wonder that many people turn to dark chocolate as a mood booster.

Choosing the Right Dark Chocolate

When shopping for dark chocolate, it’s essential to be discerning. Here are some tips on selecting the right dark chocolate for your taste and health:

1. Cocoa Percentage: As mentioned earlier, opt for dark chocolate with a cocoa content of at least 70%. This ensures a higher concentration of cocoa solids and antioxidants.

2. Minimal Added Sugars: Check the ingredient list for added sugars. Ideally, dark chocolate should contain minimal added sugars to maintain its health benefits. The natural bitterness of cocoa should shine through.

3. Avoid Excessive Fillings: While it’s tempting to choose dark chocolate bars with various fillings or toppings, be cautious. These additions can significantly increase the calorie content and may contain extra sugars and fats.

4. Portion Control: Dark chocolate is rich, so moderation is key. Stick to recommended serving sizes to avoid overindulging. A small piece or two can provide a satisfying taste without excessive calorie intake.

5. Storage: Store your dark chocolate in a cool, dry place away from direct sunlight. Proper storage helps preserve its flavor and prevents it from melting.

8. Trail Mix

A Mix of Nutty Goodness

Trail mix is a beloved snack that has stood the test of time. Whether you’re hiking through the wilderness, fueling up for a workout, or simply in need of a satisfying snack, trail mix has your back. This delightful medley combines various ingredients, each contributing its unique flavor and nutritional value to create a harmonious blend.

Nutty Goodness: At the heart of trail mix are nuts – a source of protein, healthy fats, and an array of vitamins and minerals. Popular nuts often found in trail mix include almonds, cashews, peanuts, walnuts, and pecans. Their natural crunch and earthy flavors are a perfect complement to the mix.

Dried Fruits: Dried fruits add a delightful sweetness and chewy texture to the mix. Common choices include raisins, cranberries, apricots, and dates. These fruits provide natural sugars, fiber, and an assortment of vitamins and antioxidants.

Seeds: Seeds like sunflower seeds, pumpkin seeds (pepitas), and chia seeds are often included in trail mix. They introduce a subtle nuttiness and contribute essential nutrients, such as omega-3 fatty acids and various minerals.

Indulgent Additions: Some trail mix variations include a touch of indulgence with the addition of chocolate chips or yogurt-covered treats. These sweet additions create a balance of flavors, making trail mix an even more irresistible snack.

Customizing Your Trail Mix

The beauty of trail mix lies in its customizability. You have the freedom to create a blend that caters to your taste preferences and dietary needs. Here’s how to craft your personalized trail mix:

1. Nut Selection: Start by choosing your favorite nuts or a combination of several. Almonds and cashews offer a creamy texture, while peanuts bring a classic, slightly salty taste. Walnuts and pecans add a rich, buttery flavor.

2. Dried Fruits: Select dried fruits that tantalize your taste buds. If you love sweetness, go for raisins, dried apricots, or dried cherries. For a tangy twist, consider dried cranberries. Dates provide a chewy and caramel-like note.

3. Seeds: Introduce seeds for added texture and nutrition. Sunflower seeds contribute a satisfying crunch, pumpkin seeds offer a nutty depth, and chia seeds provide an omega-3 boost.

4. Chocolate or Sweet Treats: If you have a sweet tooth, include a bit of dark chocolate or yogurt-covered raisins in your trail mix. These additions offer a delightful contrast to the nuts and fruits.

5. Spices and Seasonings: For a unique touch, consider adding a sprinkle of cinnamon, a pinch of sea salt, or a hint of chili powder for a spicy kick. These seasonings can elevate the flavor profile of your trail mix.

6. Portion Control: While trail mix is a nutritious snack, it’s essential to practice portion control. Measure out your desired serving size to avoid overindulging, as the calories can add up quickly.

9. Smoothies

A Liquid Snack with Endless Options

Smoothies have gained immense popularity as a go-to snack for health-conscious individuals. These blended concoctions offer a multitude of benefits, including convenience, nutrition, and endless flavor possibilities.

Versatility: The beauty of smoothies lies in their versatility. You have the freedom to customize your blend according to your taste preferences and nutritional needs. Whether you’re a fruit fanatic, a vegetable aficionado, or a protein enthusiast, there’s a smoothie recipe for you.

Nutrient-Rich: Smoothies are like liquid nutrition. You can pack them with a wide array of vitamins, minerals, and antioxidants by incorporating different ingredients. Fruits and vegetables provide essential nutrients, while yogurt or milk adds protein and calcium.

Convenience: Smoothies are a quick and convenient snack option. With a reliable blender on hand, you can whip up a satisfying and nutritious snack in minutes, making them perfect for busy lifestyles.

Satiety: Despite being in liquid form, smoothies can be surprisingly filling. The combination of fiber, protein, and healthy fats can help keep hunger at bay and prevent overeating between meals.

Green Smoothies: A Nutrient Boost

Green smoothies, in particular, have gained a reputation as a nutritional powerhouse. These blends typically include leafy greens such as spinach, kale, or chard, along with fruits and other optional add-ins. Here’s why green smoothies are a great choice:

Vitamins and Minerals: Leafy greens are rich in vitamins like vitamin A, vitamin C, and vitamin K. They also provide an array of minerals, including potassium and iron. Incorporating them into your smoothies boosts your daily nutrient intake.

Fiber: Greens are excellent sources of dietary fiber, which aids digestion and promotes a feeling of fullness. Fiber also helps stabilize blood sugar levels, preventing energy crashes.

Alkalizing Properties: Many leafy greens have alkalizing properties, which can help balance the body’s pH levels. This can contribute to overall well-being and improved digestion.

Experimentation: Don’t hesitate to get creative with your green smoothies. You can balance the earthy taste of greens with sweet fruits like bananas, mangoes, or pineapples. Add a dash of honey or a squeeze of lemon for extra flavor.

Protein: To make your green smoothie more satiating, consider adding a scoop of protein powder, Greek yogurt, or almond butter. These additions not only enhance the texture but also provide a protein boost.

Hydration: Green smoothies can be wonderfully hydrating, especially when you include ingredients like cucumber or coconut water. Staying hydrated is essential for overall health.

10. Avocado Toast

Creamy and Nutrient-Packed

Avocado toast has surged in popularity, becoming a beloved snack, breakfast, or even a light meal for many. The star of this culinary creation is the avocado itself – a remarkable fruit that offers both indulgence and nourishment.

Healthy Fats: Avocado is renowned for its high content of healthy monounsaturated fats. These fats are not only heart-healthy but also contribute to the rich and creamy texture of the avocado when mashed.

Fiber: Alongside healthy fats, avocados are a great source of dietary fiber. Fiber plays a crucial role in promoting satiety, helping you feel full and satisfied for longer periods. This can aid in controlling your overall calorie intake throughout the day.

Vitamins and Minerals: Avocados are a treasure trove of essential vitamins and minerals, including potassium, vitamin K, vitamin E, vitamin C, and several B vitamins. These nutrients support various bodily functions, from bone health to skin vitality.

Versatility: One of the most enticing aspects of avocado toast is its adaptability. You can start with a base of whole-grain toast, which provides complex carbohydrates and additional fiber. Then, the fun begins with toppings.

Variations: From Simple to Gourmet

Avocado toast is like a blank canvas waiting for your culinary creativity. Here are some ideas to inspire your avocado toast adventures:

1. Classic Combo: Begin with a smear of mashed avocado on toasted whole-grain bread. Sprinkle a pinch of sea salt and a dash of freshly ground black pepper. This straightforward version highlights the avocado’s natural flavor and creaminess.

2. Poached Egg Perfection: Elevate your avocado toast by topping it with a perfectly poached egg. The creamy yolk combines with the avocado’s texture for a mouthwatering experience.

3. Fresh and Vibrant: Add a layer of sliced tomatoes and fresh basil leaves to your avocado toast. Drizzle a touch of olive oil and balsamic vinegar for a burst of flavors and colors.

4. Smoked Salmon Splendor: For a gourmet twist, layer your avocado toast with smoked salmon and a dollop of sour cream or Greek yogurt. Cap it off with capers and a squeeze of lemon for a luxurious treat.

5. Spicy Kick: If you enjoy a bit of heat, sprinkle red pepper flakes or add sliced jalapeños to your avocado toast. The heat complements the avocado’s creamy nature beautifully.

6. Vegan Delight: Opt for a vegan version by substituting dairy-based toppings with options like almond-based cream cheese, nutritional yeast, or tahini.

7. Nutty Crunch: Enhance the texture and flavor with a sprinkle of chopped nuts, such as almonds or walnuts. Their crunch pairs wonderfully with the smoothness of the avocado.

8. Mediterranean Magic: Create a Mediterranean-inspired avocado toast with ingredients like feta cheese, olives, and sun-dried tomatoes. It’s a flavor explosion that will transport your taste buds.

Start Your Weight loss Journey Today

Healthy snacking doesn’t have to be boring or bland. By choosing from these ten alternatives, you can satisfy your cravings while nourishing your body with essential nutrients. Remember that moderation is key, and portion control plays a vital role in maintaining a balanced diet. So, the next time you reach for a snack, consider these healthier options to keep your energy levels up and your cravings in check.


  1. Are these snacks suitable for weight loss?
    • While these snacks are generally healthier than traditional junk food, portion control is essential for weight management. Incorporating them into a balanced diet can support your weight loss goals.
  2. Can I customize my trail mix with my favorite ingredients?
    • Absolutely! Creating a personalized trail mix allows you to tailor it to your taste preferences and dietary needs.
  3. How can I make a green smoothie taste better?
    • You can add natural sweeteners like honey or use fruits like bananas and berries to enhance the flavor of your green smoothie.
  4. Is dark chocolate really a healthy snack?
    • Dark chocolate with high cocoa content is considered a healthier option because of its antioxidants. However, it should still be consumed in moderation.
  5. What’s the best time to have these healthy snacks?
    • You can enjoy these snacks as mid-morning or afternoon snacks to keep your energy levels stable and avoid overeating during meals.

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