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Are you one of those who just cannot get through the day without snacks? You are not alone, there are many like you. To reach your fitness goals or lose weight you need not give up on them. Now, snacks aren’t very different from regular foods. They could be leftovers from the night before straight out of the fridge. But if you want a healthy snack you better not eat cold pizza.
The purpose of snacks is to satiate hunger and keep you going until you have your next big meal. If you just want to munch, go for whatever you like but if you want to eat healthy, opt for healthy choices. And they can be delicious as well. The idea is to make sure they are nutritious.
The definition of a healthy snack can differ for everyone depending on the goals and body needs. A snack may be healthy for someone and be too heavy for someone else. It depends on your everyday diet, metabolism, etc. However, experts suggest not focusing on calories when it comes to snacks. It is more about feeling full. In any case, you should know which foods are good for you and which are not. To do that you can either try everything and find out or consult certified nutritionists with FITFEAST.
So many of us feel our stomachs grumbling at around noon when we had breakfast at 8 or 9 in the morning and there are still a couple of hours to go before lunch. You might need something with carbs and protein. This is a good time for fruit, whole grains, eggs, etc. to feel full as well and get some nutrition as well. This snack may be especially important if you do not like having a heavy breakfast. This snack or kind of personal brunch can keep you energetic till lunch. Have a couple of hard boiled eggs, a piece of fruit, oatmeal with dried fruits, or a whole-grain toast with omelet.
The snack you consume before a workout must provide enough energy and that too fast. Simple carbs are the best in this case. But you should not have anything that causes gastrointestinal issues because you must move well during the session. Everyone’s eating habits are different but generally too much protein, fat or fiber may lead to digestion issues. Foods high in these nutrients take longer to digest, which is good for other times of the day but not that much when you need instant energy. Have a small piece of cake or bread with some jam (some is the key word here because more can mean too many calories), a banana, fruit smoothie or black coffee. You can eat an orange as well but preferable when you’re working out late in the morning or the afternoon.
This meal is supposed to replenish your glycogen stores in the body. Therefore, eat a snack that is rich in protein and has carbs as well. The intensity and duration of the workout is also important. For example, a small meal will be enough after a yoga class but not after an intensive ab workout or an MMA class. If you do not like to eat right after a workout, you can have a glass of milk. In any case, drinking enough water is important. It is okay to have chocolate milk but makes sure it does not contain excess sugar. Have a chicken breast or fish with a piece of bread or rice. For a small snack, have yogurt with berries.
It is hard to prepare every meal or snack every day. Nor is it possible to have enough energy to cook every night. When you need to rush, you need to have a shelf of snacks, packaged or otherwise to just put in the bag and leave. Choose products that don’t contain lots of sugar and the taste and texture of which you enjoy. But remember that having too many of them will upset your stomach.
Make a big batch of trail mix – different dried fruits along with seeds and nuts – that you can go to whenever you feel hungry and need to refuel your stores. Have a piece of fruit with peanut butter, preferably apple. You may also keep protein or granola bars for a quick snack.
This can be your pre-workout snack as well if you work out after leaving office in the evening. This one also works as a break after a long day of work when you have been sitting all day long in front of your computer. Sometimes you just need to go out and munch on a small snack. This is a great time to consume seeds or in-shell nuts because you need to be mindful of what you’re consuming. These options consist of fiber, fat, and protein in addition to salt. You can also have veggies with hummus, in-shell pistachios, sunflower seeds, apple, or a piece of whole wheat bread.