Follow the ‘rule of three’ for perfect snacking
Looking for a perfect snack
What happens when you forget to bring veggies for dinner? You end up ordering your favourite pizza or noodles. Is that right?
Healthy eating often requires proper planning. And by healthy eating, we don’t mean your main meals but also the snacks you eat. Though snacking is spontaneous (Oh, I am bored I need to eat), you need to plan really well to make sure you are snacking healthy.
If you are always confused about what to munch on in between meals or simply when you are bored, here is the rule fo three that can help you.
The right snack
As per experts, a snack should be somewhere between 150 – 250 calories. Your snack should have 5 grams of protein, 3 grams of fibre and not more than 12 grams of fat. The protein and fibre will help to keep you feel fuller for longer so that you do not feel the need to grab another snack soon. But because being so perfect with snacking is not so easy, here’s what you can do. Try to strike a balance, like if one snack is short in protein, try to have something with more protein for your next snack.
The right way to snack
There is only one right way to snack – mindfully. Treat your snack like a mini-meal and not a full meal. Try having your snack on a plate, like a meal, it will make you feel fuller. Eating in a nice clean plate gives you the feeling of fullness.
Do not multitask while you eat. Enjoy every bite and flavour of food. A study conducted in 2009 found that when you are distracted while eating meals, you are more likely to over snack later. This happens because when we eat, our body encodes information about a meal including its flavours, texture and how satisfied we feel. This is called meal memory. When we don’t have proper meal memory, we end up overeating or under-eating.
When exactly should you snack?
One easy way to know when you actually need some snack is by using a scale of 1 to 10, where 1 is starving and 10 is stuffed. You need to snack when the score is around 3-4. A 2011 study conducted by the Fred Hutchinson Cancer Research Centre found that people who skipped the mid-morning snack lost more weight than those who had their mid-morning snacks.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
What happens when you forget to bring veggies for dinner? You end up ordering your favourite pizza or noodles. Is that right?
Healthy eating often requires proper planning. And by healthy eating, we don’t mean your main meals but also the snacks you eat. Though snacking is spontaneous (Oh, I am bored I need to eat), you need to plan really well to make sure you are snacking healthy.
If you are always confused about what to munch on in between meals or simply when you are bored, here is the rule fo three that can help you.
The right snack
As per experts, a snack should be somewhere between 150 – 250 calories. Your snack should have 5 grams of protein, 3 grams of fibre and not more than 12 grams of fat. The protein and fibre will help to keep you feel fuller for longer so that you do not feel the need to grab another snack soon. But because being so perfect with snacking is not so easy, here’s what you can do. Try to strike a balance, like if one snack is short in protein, try to have something with more protein for your next snack.
The right way to snack
There is only one right way to snack – mindfully. Treat your snack like a mini-meal and not a full meal. Try having your snack on a plate, like a meal, it will make you feel fuller. Eating in a nice clean plate gives you the feeling of fullness.
Do not multitask while you eat. Enjoy every bite and flavour of food. A study conducted in 2009 found that when you are distracted while eating meals, you are more likely to over snack later. This happens because when we eat, our body encodes information about a meal including its flavours, texture and how satisfied we feel. This is called meal memory. When we don’t have proper meal memory, we end up overeating or under-eating.
When exactly should you snack?
One easy way to know when you actually need some snack is by using a scale of 1 to 10, where 1 is starving and 10 is stuffed. You need to snack when the score is around 3-4. A 2011 study conducted by the Fred Hutchinson Cancer Research Centre found that people who skipped the mid-morning snack lost more weight than those who had their mid-morning snacks.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
Labels: right type, right way, snacks
posted by G S Iyer at 11:10 PM
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