snacks ,yes ,thank you! It's so good to eat why deprive yourself to eat between meals? I will perhaps startle many, but yes, eating between meals is a good habit.
Snacks are an excellent complement to meals, but we must, of course, know how to choose his snack.
Why a snack ?
Eating snacks permits
- Regulate energy in order not to feel a lack of energy between meals or late in the day
- Regulate appetite
- Better manage weight
People who eat snacks tend to eat less than others. Just because the fact of consuming a snack lets not get hungry at meals and thus reduces food intake at meals. It is also easier to stop hunger meal when hunger is less intense
In children, the snacks are also very important. Children have smaller stomachs and need to eat more often. Eating more often also means a greater variety of foods, so vitamins and minerals, which is great.
simple rules for when eating a snack :
- You feel hungry between meals (even at night) Feel hungry between meals is normal for some people. So do not bother to eat something. But do not eat if you're not hungry.
- Your two meals are separated by more than 6 heures Le time between meals should be about 4-6 hours. If more than 6 hours apart your meals, your body and your brain will need energy to continue to function normally because the energy of the previous meal is already used. We must feed regularly.
- You made physical activity and the next meal is not at least 30 minutes thereafter After physical activity, it is important to repeat the energy reserves of our muscles to prevent fatigue. (Yes, even if you try to lose weight snack is very important!)
But what is a good snack ?
- A good snack should start with a food you love.
- This food should be consumed according to our appetite, so we should stop eating when we feel full.
- The snack should be sustaining. For this, you can combine a carbohydrate source and a protein source.
Here healthy snack ideas
Carbohydrate source (fast energy that supports the medium term)
Homemade muffin, toast, pita bread, bagel with fruit jam.
cereal bowl
Fruits, vegetables
yogurt
Smoothie with silken tofu and frozen fruit
popcorn and juice
celery sticks
Shake the Wildberry
some crackers
fruit salad canned light syrup and biscuits
Rice cracker
applesauce without added sugar
protein sources (which is slower but long lasting energy)
Peanut butter
Cream cheese, cottage cheese, cheddar cheese
Hummus (with flavors it's even better)
Yogurt dip
Fruit yogurt
Glass of milk
Nuts (walnuts are all good choices, but always in moderation)
Egg
All combinations are possible. If the meal is nearer to the snack, you can settle for a single food.
Cereal bars?
To make a choice in supporting more cereal bars these are the criteria that must be identified on the nutrition label.
A portion (a bar) should contain:
At least 2 grams of fiber
At least 3 g protein
Less than 10 g sugar
Less than 180 calories
Should not contain trans fat
Good brands
Kashi
Nature Valley
Vital Leclerc
Bran
Quaker chewey
Omega-3 and FINRES Quaker
It is against important to read the labels because they are not all sorts of bars of those brands that are found in the right choices. Again, choose one that you like the taste.
recipe ideas
Dip recipe for yogurt vegetables
Mix plain yogurt, Dijon mustard and seasonings to taste.
Dip recipe for fruit yogurt
Mix the vanilla yogurt with a little jam, honey or maple syrup. You can also add almonds or ground nuts to put crunch.
Feel free to try the yogurt dip with vegetables or fruit, cottage cheese with fruit or nuts in a bowl of cereal! Try new combinations.
Enjoy!