🤔 Time to ponder a very common question – do I need to eat a mid-morning and/or mid-afternoon snack?
The answer- It depends on YOU.
Why? 🧐 Well if you don’t eat a snack and don’t find yourself eating more food at the end of the day (after 5 pm)- then NO- You don’t need a snack. But if you notice that eating a snack once or twice per day results in better hunger control and hence decreased food intake at the end of the day- then YES- You need a Snack 🥒🍓🥕.
Basic Snack Guidelines
- When eating carbohydrates such as fruit or crackers 🍇🥨 always incorporate a fat and or protein 🧀 source of food for increased satiety and better glycemic control.
- Maintain carbohydrates between 15-30 grams of carbs per snack (Calorie King or My Fitness Pal Apps- help monitor grams of Carbs)
- If snack is for post-workout fuel ⛽️ to increase muscle synthesis and improve recovery- recommendation is 30 grams of carbohydrates to 8 grams of protein. The perfect example – is 1 cup chocolate milk.
What are some snack Options?
- Power Crunch protein bar (triple chocolate and peanut butter fudge are my favorites)
- Kombucha (Lower carb option)
- Dried zucchini or broccoli 🥦 (lower carb option).
- 1 slice of Dave’s Killer bread with 1 Tbsp of peanut butter.
- Baby carrots- 15🥕 with hummus 2 Tbsp.
- Cucumber with lime and chili 🌶 (lower carb option)
- 🍏 Apple 1 medium 🍎 with 1 Tbsp of peanut butter
- 1 cup berries 🍓with 1 oz cheese (string cheese pack).
- 1/4 cup cashews, almonds or nuts. 🥜
- 10 whole wheat crackers with 3 Tbsp of ricotta cheese.
- Protein shake with 15 grams of added carbs such as fruit.
- 15 grams of carbs of any fruit 🍐 with 10 almonds/cashews/nuts 🥜.
My Goal is to help you learn how to eat- I am always willing to answer questions and help who is READY to make changes.
❤️ With Love ❤️
Your Dietitian