Are you a little glutton? Are you worried about wanting to eat something but not daring to? Then quickly check out the tips I'm going to share with you today!
Choose snacks wisely
Many businesses have recognized the demand for healthy snacks. You can easily buy small portions of fruit, nuts, or other low-calorie snacks at grocery stores and convenience stores. Of course, you can bring your own snacks. For example, Dr. Katz might choose to carry a small zip-lock bag containing fresh fruit, dried fruit, nonfat yogurt, baby carrots, or nuts and seeds, which can be consumed periodically throughout the day.
Choosing the right time to snack can also help you stay healthy. Dr. Katherine Christie, principal investigator of the nutrition program at the University of North Florida, believes that if the time between meals is too long, you are likely to experience energy deficiency and excessive hunger. Snacking before you become hungry and overeat will likely result in you eating less at your main meal.
Finally, snack portions should be moderate. Keane Yayoi, a nutritionist at Newinstein College of Medicine, suggests that if you absolutely must snack, aim for 10% of your daily calorie needs in snack form. Eating well means eating the right foods and a variety of foods in the right way, and snacking is precisely one such way.
If you feel your energy is decreasing
Solution: Consuming a little coffee or tea can boost your energy and alertness. Adding a little sugar or low-fat milk will only add 50 calories. Eating foods containing complex carbohydrates and protein will also provide energy. Carbohydrates provide fuel for the body, while protein can increase dopamine levels in the brain, thereby improving alertness. Healthy options include: a handful of dried fruit or nuts, whole-wheat crackers with cheese filling, a hard-boiled egg, or yogurt with a tablespoon of cereal.
If there are still several hours until mealtime, but you are already hungry.
Solution: To provide sustained energy, eat snacks containing fiber and protein. (This is also a good way to combat bedtime hunger.) A study from Wayne State University in Detroit found that people who made it a habit to snack (including cereal and milk) 90 minutes after dinner had lower average daily calorie intake compared to those who ate whenever they wanted. The fiber and protein in cereal kept them feeling full and prevented them from overeating at night. Some hunger-suppressing foods include: carrot puree with black beans, or a slice of bread with a tablespoon of low-fat peanut butter.
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