Snacking is like the uncharted territory when it comes to nutrition. Most people prefer to snack or even need to snack, yet it can easily be done in the wrong fashion. This can lead to weight gain, brain fog, and blood sugar crashes. It is not something that is usually planned and tends to be something that is eaten on the go, often to overcome cravings. Some of us eat upwards of a third if not half of our daily calorie intake from snacks, which is why it is important to know how to build a snack that lasts.
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the ultimate healthy snack list
Unfortunately we’ve been taught all wrong. There are many myths circulating about snacks, such as 100 calories (hence the rise of the 100-calorie snack pack) or just an apple will do. The reality is that most of us follow these unrealistic “rules” of snacking only to find ourselves eating more and more and more simply because we haven’t been satisfied. Our nutrient needs haven’t been met and we did nothing more than raise our blood sugar only for it to quickly crash.
There are keys to snacking that unlock the fat-burning mode in our bodies. You need to snack with purpose and reason. Quit the mindless munching and make it count. Be intuitive to what you put in your body, do it with intention and see big results. Here are my five fat-burning snack tips that will leave you with lasting energy, satiety and lift your mood.
1. Add a Fat
By now most of you know that fat doesn’t make you fat. In fact, increasing healthy fats in your diet is one of the best ways to burn body fat. Our bodies need fat, they crave fat and in the end fat is one of the most satisfying foods that we can eat. It helps slow digestion, which also slows the release of carbohydrates (or sugar) into our bloodstreams, keeping your energy levels even. Make sure that each snack you eat contains a healthy fat.
2. Add a Protein
Protein is the building block of our body and is a component of every cell in the body. It is used to build and repair tissue, make enzymes, hormones and other body chemicals. Of course, it is also an important building block of bones, muscles, cartilage, skin and blood. Unlike the other macronutrients (carbohydrates and fat) our body can not store protein so it has no reservoir to draw from when you are running low. That is why it is good to keep a steady stream of protein coming in the body for proper healing and maintenance from daily stress.
3. Make it Count
Ditch the 100-calorie snack plan. A snack needs to count in terms of energy as well as nutrients. You may even be able to classify a snack as a fourth meal, rather than a “snack”. It needs to be hearty for it to be lasting. Make sure your snack contains a couple of different food sources to excite your tastes buds but also to provide maximum nutrient content.
4. Plan for it
Although there are few people who can eat three meals a day, no snacking required, most of us need a snack or two to help us get through the day. If you know you are a snacker then plan for it. Don’t wait until you are ravenous and in the moment to pick a snack. Think ahead, have healthy things on hand and know that you are going to snack so be in-tuned to it. Develop a list of your go-to snacks that you know you enjoy, ones that are filling and easy to prepare. Once you have your list developed you can stop thinking and stressing about it and start to develop lasting habits.
5. Add Veggies
Vegetables are still the fountain of youth, the foundation of life. We need to continuously find more ways we enjoy eating vegetables, adding them into most meals. But the key to this is finding ways we enjoy eating them and sticking to that. Not every snack must contain a vegetable, but count it a success if you can find different ways to add them to your daily snacks.
The ultimate recipe for snacking success is:
HEALTHY FAT + PROTEIN + NATURAL CARBOHYDRATE
= FAT BURNING, ENERGY BOOSTING & SATISFYING
To help you in the journey you can click the button below to download my free printable to help you pair the proper snack.
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the ultimate healthy snack list
Be sure to check out my five go-to healthy snack ideas for kids and my 10 satisfying snack ideas while you’re figuring out how to make snacks a priority. Snacking shouldn’t be a stress in your life. I hope these five tips help ease the burden and the twenty plus snack ideas I will be providing will take the stress off you allowing you to fully enjoy the eating experience.