Snacking is an important element in the “grazing” process-eating more than 3 typical meals per day.
It seems many of us have gone to consuming 4+ smaller meals or snacks throughout our day. If choosing more nutrient-dense snacks packed with vitamins, minerals, fiber and “good” carbohydrates, this is not a bad dietary lifestyle.
Keep in mind…
- Snacks should be no more that 100-300 calories
- Snack foods should have small amounts of protein, fat, and carbohydrates
- For quicker energy when exercising, eat 100-300 calorie carbohydrate foods
- Some foods are digested more slowly, keeping blood sugar levels more even during a normal day, especially protein and fat foods
- Eat less salty snacks or sugar-laden candy/cakes/cookies and trans-fatty acid foods, those stating “hydrogenated” fats/oils on the labels
- Normal snacking times – mid-morning, mid-afternoon, or mid-evening
- Try not to go more than 12-14 hr. between dinner and breakfast to prevent the blood sugar levels from dropping too low
Some healthier snacks choices:
- 1 ½ oz. lean ham or turkey (85 calories) on 1 slice whole-grain bread (60 calories)
- ½ egg (50 calories)
- 1 c. non-fat plain yogurt (100 calories)
- ½ c. frozen yogurt (100 calories)
- 1 tbsp. peanut butter (100 calories)
- 8-10 almonds (50 calories)
- 1 string cheese made w/ 2% or lower in fat milk (100 calories)
- 1 ½ c. air-popped popcorn w/ no oil or margarine or butter (50 calories)
- 1 apple or orange or medium banana (100 calories)
Follow these tips and snacking can indeed prove beneficial!
