Kids—and parents—should learn to listen to their body and remember to reach for a healthy AM or PM snack when needed. By doing so, you’ll avoid dips in energy, which can affect your concentration, physical performance, and motivation . . . all of which you’ll need to tackle dinner!
Traps to avoid
Sensible snacking isn’t rocket science. However, you should try to avoid the following traps.
#1: Not snacking in order to consume fewer calories
Depriving yourself of a snack in order to reduce your daily calorie intake is not a good idea. In fact, when you forgo your healthy snack, you end up being famished at lunch or dinner, which means you’re likely to scarf down your food in record time. And when you do this, you’re not giving your body the time it needs to recognize when it’s full, which often leads to overeating.
#2: Snacking too light
100-calorie snacks are popular with anyone watching their weight. However, these low-calorie snacks are often incomplete or insufficient—mainly composed of one fruit or a mini portion of nuts or other high-protein food. Such a light snack won’t hold you over for very long . .
#3: Over-snacking
Moms know best! “If you over-snack, you’ll spoil your dinner!” While snacking too light isn’t recommended, nor is over-snacking. The important thing is to listen to your body and know when it’s full. It’s all about balance!
How many calories should an adult snack contain?
To help keep energy levels up throughout the day, a healthy adult should eat 3 snacks of approximately 200 calories and 3 meals of approximately 500 calories. You can use these numbers to help guide your daily consumption.
High-protein snack ideas
Make sure your snacks include fruits or vegetables, a source of vitamins and minerals, as well as whole-grain cereal products (lots of fibre!) and/or high-protein foods. A balanced snack will keep you feeling fuller, longer. Opt for plant-based snacks, such as nuts and tofu—all of which are low in saturated fats and cholesterol-free.
Dairy products, such as yogurt and cheese, are also healthy choices.
Obviously, sweet treats, soda, and fatty foods, such as chips, should be avoided, as they contain no nutrients. Empty calories are a huge no-no!
To whet your appetite, here are a few healthy snack ideas that are nutritious and delicious: