If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, body fat, blood pressure and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.
Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!
Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.
Here are a few good options when you need an energy-boosting snack.
- A small apple or pear with a tablespoon of almond or sunflower butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the nut butter provides the protein & fat needed for long-lasting energy.
- A quarter cup of nuts and dried apples or pears. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of the dried fruits can cause high and then low blood sugar and make you feel even sleepier.
- One tablespoon of hummus spread on four whole-grain or gluten free crackers (even better to use veggies). Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the crackers and veggies are a complex carbohydrate, which can help fill you up without dragging you down.
Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. See Fat Loss Tip#1- Eat To Lose
If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.
The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight or fat choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.
Other snack ideas include vegetables, Organic Strauss Whole Fat Yogurt, cheese, half of an avocado, and a few deli slices. Check out Fat Loss Tip #27 for even more ideas: Plan & Prepare
Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, fat and other nutrients your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.
In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein and fat. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.
Snacks full of goodness for your body include egg salad for protein, organic cheese for extra calcium, baby carrots for a serving of veggies, canned wild tuna, or a handful of walnuts.
If you want to expedite your results then consider working with me on a fitness, nutrition & lifestyle plan that will turn you into a fat burning machine.
Call or email today – I look forward to hearing from you.
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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