In the fields of diet and nutrition, grazing is referred to as a habitual behavior of eating small meals and snacks all day without often sitting down to enjoy a full meal. Grazing is often viewed as a negative behavior, because people are able to eat far more calories than they think without realizing it; it is possible, however, to graze healthfully and to actually use it as a weight loss tool. Many dietitians will ask their clients to keep track of the food they eat in a day to determine their mindless eating habits that may be having an impact on weight and health, such as this type of behavior.

Many people find themselves wandering into the kitchen or break room all day at work or at home to graze. When unhealthy snack foods are constantly available, they are difficult to resist, and many people find themselves eating more out of boredom and habit rather than real hunger. Then, when mealtimes roll around, grazers may not be hungry enough to eat a full meal, but will soon crave an unhealthy snack, like cookies or potato chips, and the cycle will continue.

There are many ways to stop grazing, or to turn it into a healthy habit instead of an unhealthy one. The first is to make sure that the day is started with a healthy breakfast. Even if it is difficult to eat in the morning, it is important to eat at least a small meal, such as a piece of fruit, some toast with peanut butter, cereal, or oatmeal. Beginning the day with a sugary donut and cup of coffee will only set one up to graze on unhealthy foods throughout the rest of the day, after the big boost of energy from the sugar and caffeine turns into an energy crash.

Mid-morning, plan to have a healthy snack. Again, a piece of fruit, a cup of yogurt, or a handful of nuts such as walnuts or almonds are filling yet healthy snacks. Drink a glass of water or a cup of decaffeinated tea to remain even more full. It is important to stay hydrated, and these types of healthy snacks will provide long-lasting energy. To encourage grazing on healthy foods, be sure the kitchen is fully stocked with them, and they are ready to eat. Fresh vegetables such as cherry tomatoes, carrot sticks, or celery sticks can be munched on all day without encouraging any weight gain, and require very little preparation.

Plan for a healthy, filling lunch, such as a salad or sandwich on whole-wheat bread, just to name a few. A snack in the afternoon of veggie sticks with hummus or whole-grain crackers will prevent cravings, followed by a filling yet healthy dinner consisting of lean protein, vegetables, and whole-grain carbohydrates. One way to prevent grazing in the kitchen at night is to allow yourself one small dessert, and then to brush the teeth. Once the teeth are clean and minty fresh, that might discourage continued eating before bed.