Choosing the Appropriate Snack
Overeating can occur if you have gone to long during the day (over 3- 4 hours) without eating!
Finding an appropriate snack during the day can be a challenge!
The goal of a snack is to help keep you satisfied until your next meal and also to help control hunger levels thus preventing overeating at meals. A 100 calorie snack of Oreos is a lot different from a 100 calorie snack of string cheese with 1/2 an apple. When picking your snacks make sure that they include protein and fiber to help keep you satisfied until your next meal.
First look at the serving size
Then take a look at the calories ( A snack should typically be between 150-250 calories depending on your calorie allowance for the day)
Next look for protein (Reach for at least 8-15 grams of protein at snack time)
Next look for fiber (Aim for snacks with at least 3g of fiber per serving. Each day you should get 25-35 grams of fiber)
NOTE: The closer you can get your carbohydrate (CHO) to protein (PRO) grams ratio at 2:1 the better. If protein grams are higher than carb grams that is fine, but if carbs are more than 2x than protein beware. When a food is high in carbs and there is not any protein or fiber to offset the high carbs your blood sugars will increase rapidly giving you energy for a little while but then hunger will set in. Protein and fiber help level out your blood sugars and keep you full longer!
Here are some other snack ideas
- 6oz Greek yogurt
- Balance Bar
- 1 string cheese and 1/2 apple
- 1/2 apple with 5 walnuts
- 1/2 cup 1% cottage cheese with 1/2 cup melon
- 1 oz nuts (small handful)
- slices of carrot,celery, or red and yellow pepper with 4 Tbsp. hummus
- 3oz tuna served with tomato and drizzled with lemon juice
- 1/2 cup boiled edamame
- 6 tortilla chips topped with 1/4 cup vegetarian refried beans and salsa
- Beef jerky (add a pc. of fruit or veggies for fiber)
- Hard boiled egg and veggies