Support Center: Snacking between Meals
Snacking between meals is only unnecessary if you consume your daily calorie allotment by eating 3 meals per day (in which case snacking would put you over your daily calorie limit). Otherwise, you can consume 1-2 healthy snacks per day in between meals as part of your calorie allotment, especially if:
- Your energy levels easily fall throughout the day.
- Eating foods that blend complex carbohydrates and lean protein can also provide energy. Healthful choices include a small handful of dried fruit and nuts, whole-grain crackers with a slice of low-fat cheese or a hard-boiled egg, or yogurt topped with a tablespoon of low-fat granola.
- Your energy levels easily fall throughout the day.
- Mealtime is several hours away, but you're hungry now.
- Eat something that combines fiber and protein. This is also a good strategy to tide you over until morning if you become hungry before bedtime. Other good hunger-curbing pairings include carrot sticks with hummus or black bean dip, or a slice of multigrain bread spread with a tablespoon of reduced-fat peanut butter.
- You need a pre- or post-workout pick-me-up.
- Before a workout, consuming complex carbohydrates -- such as fruit or whole-grain cereal -- will provide your body energy for exercise. Afterward, eat high-quality protein, such as low-fat yogurt or whole-grain cereal -- particularly if you performed resistance exercises. A weight workout will stimulate the growth of muscle cells, which depend on protein. Drink plenty of fluids before, during, and after exercising.