If you haven’t ready my blog titled ‘The Vicious Cycle of eating too little’ now is the time to do so. If you have, let’s move on. Remember how we discussed focusing on eating every three to four hours, well let’s talk about what types of snacks are best to initiate in between those long gaps.
Glucose, which is mostly derived from carbohydrates, is your body’s first source of energy. Carbohydrates can give you quick bursts of energy and are absorbed and digested within 1 to 1.5 hours after consumption. Since most of us don’t eat every hour or so, it’s important to look at our snacking so we can figure out how to extend the satiety until our next meal.
There’s a lot of data out there that suggest adding a protein to carbohydrates when snacking. As a reminder protein rich foods are meat, eggs, milk, and cheese. Peanut butter and foods such as quinoa are also good sources of protein. Because proteins are more complex than carbohydrates, adding a protein to a meal can delay digestion, therefore helping you feel fuller longer. I agree protein is a great addition to any snack, even better when you insure your snack has some fiber and healthy fats with it.
Some great ideas for snacks are the following:
Medium Apple, Peach, Pear and String Cheese
Medium Apple, Peach, Pear and 1 T Peanut Butter
8 Whole Wheat Crackers and 2 oz. Low fat Cheese
½ Whole Wheat Bagel and 1 T Cream Cheese
1 cup baby carrots and 2 T Hummus
6 oz Yogurt and 1/8 cup low fat granola
Fiber One Granola Bar and 4 oz Skim Milk
½ cup cottage cheese and ½ cup fruit
All of the above snacks are less than 200 calories. When you add snacks in between your biggest meal gaps during the day you will help your metabolism run efficiently and avoid that sudden hunger pain that may cause you to overeat at your next meal.
Remember, the same goes for children too. Avoid just giving fruit for a snack and add some yogurt or peanut butter for dipping. Your children will stay fuller longer which will reduce whining time when they are starving, a win for all. What do you eat for a snack? Do you notice a different when you add protein, fiber, and healthy fats?
|Try an apple with peanut butter for your next snack|