If your energy level starts to fall every afternoon, take a snack break to give yourself a boost. People often feel guilty about snacking, but making healthy choices can give your body the energy it needs. Snacks, when planned, can make up for missed servings of fruits, vegetables or dairy so that the daily requirement is fulfilled.
There is nothing wrong with snacking, as long as it is done properly. Snacks that contain high amounts of fat, sugar and sodium should be avoided because they can negatively affect health. There are plenty of options for healthy snacks and the key is to have them around to avoid poor food choices for snacks.
Snacks can help you with weight loss because eating frequently boosts your metabolism, allowing you to burn more calories. Eating a healthy snack between main meals also prevents you from feeling “starved", so you don’t raid the fridge and binge on bad foods or overeat.
The general rule is that you don’t want to go over 200 calories per snack, and you want to go for snacks that are high in bulk and low in calories-so you get full with less calories. Good choices are fruit and veggies, which are rich in nutrients and fiber and low in calories, but can also satisfy a sweet tooth. Try eating fat-free yogurt, baby carrots, low-fat cheese, grapes, whole-grain cereals, popcorn, low-fat crackers, and other healthful snacks wherever you go. Vending machines may have healthy choices. Look for fresh fruit, pretzels, low-fat yogurt or raisins.
Remember, healthful snacking can fit into any eating plan. Make time for snacks during your day and beat afternoon fatigue.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.