Wait, are you really?
Try this: pick a food for the family that’s healthy and good in it’s own right like a pear or an apple.
When someone is hungry, do a gut check: are you hungry enough to eat an apple?
If the answer is yes, and it’s midway between breakfast and lunch or lunch and dinner, have the apple (or pear or carrots).
If the answer is no, you’re not that hungry, have a list of things to do instead. When the hungry feeling comes, distraction and redirection can make it goes away. Not every sensation of hunger needs to be obeyed. Children will not perish. Healthy kids can even practice this.
One definition of a snack is a food that has no added sugar, less than 500 milligrams of sodium and less than 100 calories. That’s basically fruits and vegetables. 100 calorie packets of processed crackers, chips or bars are gone in an instant without being filling.
Foods without a lot of calories—an apple has 95—that take time to eat make excellent snacks.
Read more about how to think about food and behavior in The Beck Diet Solution.