Whether you're looking for a sweet treat, a salty crunch, or a protein boost between meals, snacks are coming. And with so many delicious options lining grocery store shelves, these tempting bites can be found in our carts, kitchens, and stomachs. Although easy access to food is not taken for granted, it is very important to learn to snack in a way that enhances productivity.
Why snack
There are many reasons why we snack between meals; The first is the most obvious: hunger. Sometimes we just need a little food to silence the feeling of hunger.
Another major reason for snacking is the need for an energy boost. “Food is the fuel, and we often feel lethargic and tired when we are hungry,” says nutritionist Amy Shapiro, founder of Real Nutrition. "Often the end of the afternoon - from 15 to 16 - is when your blood sugar starts to drop and your energy drops, which is why an afternoon snack is usually prescribed."
Cravings sometimes arise from a deficiency in your diet or even from a health problem.
Cravings may also drive you to snack, but that's not always because you know something delicious is waiting for you behind the closet door. Cravings sometimes arise from a deficiency in your diet or even from a health problem. This is a signal for you to dig a little deeper and see what your body is trying to tell you.
For example, a common cause of cravings for chocolate may be the need for magnesium, or cravings for salt may be a sign of a loss of trace elements or even exhaustion of the adrenal glands and so specialists always ask people to pay attention to their cravings and look for their source so that they can be dealt with their true roots.
In addition to physical agitators, there are psychological reasons why we reach for chips and jack off. Boredom, stress, or the need to distract ourselves from something uncomfortable or exciting—like running away from our feelings—is a human and natural reason to snack.
Recognize the signs of hunger
Given the myriad physical and mental commands your body gives you for a snack, how do you determine when you are starving? The method is simple: drink a large glass of water as it is very common to confuse hunger with thirst and often when we are dehydrated, we feel the same symptoms as when we feel hungry: lack of energy, headache, and, drowsiness So, to start, make sure you drink enough water.
When you're trying to decipher your body needing fuel or wanting chocolate-covered comfort, pay attention to what you're sticking to. Ask yourself if you're hungry for something nutritious—like apples, carrots, and chickpeas—or a bag of sweets. Then if you want real whole foods, eat them. If the craving is a certain pleasure or just a need for mouth stimulation, try taking a walk, journaling your feelings, or drinking a cup of herbal tea before simply giving up.
Another thing to consider: Do you only crave the proverbial "forbidden fruit"? For example, if you're on a detox or detox diet, you're more likely to snack than if you don't follow specific guidelines.
For some people, knowing that food is forbidden can make them think more about that food, leading to more cravings. It's also common for people who follow protocol to limit the amount of food they eat - which is not always what we want - and end up feeling hungry and needing to snack for this reason. For example, reducing the consumption of healthy fats can lead to more sugar cravings.
How to prepare a healthy snack
There is a foolproof formula that you can use to prepare a healthy and satisfying snack. The best snack contains at least two of these three nutrients: protein, healthy fats, and fiber. This formula helps you feel fuller for longer so you don't feel hungry 20 minutes after eating a snack.
Examples of proteins include nuts, seeds, Greek yogurt, eggs, and smoked salmon. Healthy fats include avocados, olives, nuts, nut butter, and seeds. High-fiber foods include whole-grain crackers, oatmeal, fruits, and vegetables.
Ideas for healthy snacks
1. Protein Balls
You can prepare snacks to enjoy throughout the week. Make your own protein balls or energy bars for easy and light meals.
2. Greek yogurt and berries
Greek yogurt is one of the must-have snacks you can add muesli or berries to, and both options give you enough protein, fat, and fiber.
3. Chia Pudding
Snacks rich in fats and proteins help keep blood sugar levels stable. Chia seed pudding made with chia seeds, plant milk, and a berry-like filling—usually contains about 10 grams of protein.
4. Butter Apple and Nuts
Another recipe rich in protein and fat is an apple with nut butter. Almond butter, for example, provides 3.4 grams of protein per tablespoon. You can add spicy cinnamon for more flavor.
5. Juice
If you want something that energizes you right away, go for a smoothie. This is one of my favorite and recommended snacks, and there are many different ways to prepare it. Pro-tip: Fill it with plenty of veggies (like kale and spinach) for optimal nutrition.
6 . Boiled eggs with chopped vegetables
For a protein boost, you can eat hard-boiled eggs. If you combine it with chopped veggies - like carrots, celery, broccoli, or whatever you have on hand - you'll end up with a very tasty snack.
7 . Popcorn air
You can't go wrong with popcorn as a snack. Freshen the air and add a pinch of salt. Popcorn contains fiber, so eating it on its own should satisfy you.
8 . Hummus and vegetables
Chickpeas contain protein (about 1.2 grams per tablespoon), while vegetables provide fiber.
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