Snack Time
Snack attack!
Let’s be honest, we all love a good snack and snacking can be very beneficial for your body! It can keep your energy levels up, help maintain blood sugar, and help your metabolism from crashing. Snacking can be done in moderation. Ultimately the main goal is to fuel your body with something nourishing, therefore keeping you fuller, longer.
How to avoid mindless snacking?
Stay conscious of your food intake. Instead of eating directly from a container, measure out your portions. For instance, when snacking on crackers, take a single serving from the box and put the rest away. This will prevent unintentional snacking.
Incorporate a fruit or vegetable into each snack. These foods are rich in fiber, which helps you feel full and provides essential vitamins and minerals your body needs.
Include a source of healthy fats or protein in your snacks to enhance satiety. For example, rather than having only a piece of fruit, add nuts or nut butter to it.
As a general guideline, aim for snacks that contain around 200-250 calories, at least 3 grams of fiber, and at least 5-10 grams of protein. Keep in mind that individual needs vary.
I would love to connect with you further for more personalized recommendations to dial into what's best for your body and health goals.
Be cautious with "snacky foods" typically found in the middle aisles of grocery stores, such as chips, cookies, crackers, and 100-calorie packs. These items are often high in refined carbohydrates and lack nutritional value. TIP: 80% or more of your grocery shopping should be done on the outside perimeter of the grocery store.
Organize your pantry by placing a basket filled with pre-portioned, grab-and-go snacks. Use measuring cups and resealable bags to divide nuts, seeds, air-popped popcorn, cereal, granola, and other snacks into appropriate portions. This practice will discourage impulsive overeating and ensure you always have the right-sized snack ready when you're on the go.
Sample snacks:
Protein yogurt with granola: Mix 1 cup of dairy free yogurt (I like cocojune plain yogurt) and a scoop of protein powder. Top with granola or nuts.
Hummus and veggies: A single pack (or ⅓ cup) of hummus paired with crunchy veggies such as carrot sticks, celery, bell peppers or cucumbers. To add in more protein, sprinkle some hemp seeds on top!
Turkey roll ups: Take a slice of turkey (I like Trader Joe's organic, no antibiotics, smoked turkey), add in a slice of cheese and sliced bell peppers for some added crunch.
