Snacking has gotten a bad reputation because of the fattening treats it's associated with such as chips, cookies and candies. However, eating healthful snacks in between meals will help you eat less overall and keep your blood sugar levels and metabolism steady. Nutritious snacks such as small amounts of fruits, vegetables and nuts will help you avoid overeating or binging at your next meal. Knowing what snack to eat and when is important in order to supply sustained energy and satisfy you so that you don't overeat at meals. Here are some guidelines for snacking correctly.
1. Nutritious Snacks-
A nutritious snack should consist of about 25 grams carbohydrates, 8 to 15 grams protein and up to 5 grams of fat. This will help keep your blood sugar levels and metabolism steady. However, a snack of only refined carbohydrates, such as cookies or cake, will rapidly increase and decrease blood sugar levels. You'll get a sugar rush but then you'll quickly get hungry again.
2. Between Meals Snacks-
Even with nutritious snacks, you still need to watch your calories. A healthy snack should be about 150 to 250 calories, depending on your total calorie intake goal. Refer to the nutrition label to calculate the amount of calories in your snack. Some wholesome snacks to enjoy include non-fat yogurt with fruit, whole grain bread with trans fat-free peanut butter, low fat cottage cheese with vegetables or fruit, low fat granola or whole grain cereal with nonfat milk, a handful of trail mix, or low-fat cheese with whole grain bread or crackers.
3. Pre Workout Snacks-
A snack before your workout can help boost your energy and prevent hunger. About 1 hour before exercise, eat light foods that breakdown quickly such as an energy bar or fruit like a banana or dried fruit. Avoid acidic foods that may upset digestion. During exercise only about 20 percent of blood flow is available for digestion, so you can't easily digest fatty foods. Right before exercise have a sports supplement drink or a glass of pure water.
Posted by Elaine Gavalas on November 7, 2006 03:29 PM
