Why snack at all? Why is not the place 3 times a day enough?
Every time you eat your body performs a complex series of activities to make that food for you as energy. Once the nutrients are added, they are used for all cells in the body and the metabolism of these cells. All nutrients are not needed by the cells, stored as fat. (Do not get technical with me, here I am in favor of simplifying the sake of brevity.)
If you are in constant motion all day,then it is probably all the food you will eat from your cells at the time that you eat are needed. But are you? In constant motion all day long? I did not think so.
To our principle of a sedentary lifestyle makes us fat, we're better off to our daily allotment of calories spread over the day. Note: I did not say "add snacks to your daily calorie allotment. You need to compensate for the amount you eat at meals for the adjustment to snacks.
Snacks can help you find a balanced diet.
People often get too busy with work and exercise schedules. You can forget to eat or no time for regular meals. Healthy snacks can supplement the nutrients you need in one day if you do not get the nutrients you need from your normal diet
Choosing the right snacks can make sure that you get good food from all food groups every day.
Exercise, you can have your meals appetite matt
Many people find that exercise makes them less hungryMealtime. This is another reason to eat snacks instead of large meals to get enough calories for your workouts. Keeping one or two healthy snacks with you makes it easy to have enough energy to design.
Athletes have increased energy
Athletes in endurance sports or involved must take a snack with their increased energy needs. Carbohydrates (stored as a substance as glycogen in the liver and muscles) are consumed during exercise andmust be completed.
What are Smart Snacks?
Well-planned snacks most people can achieve their goals of food. Smart snacks to compliment your meals or your diet is the key to snacking. Make sure you eat foods from all five food groups during the day.
The five food groups are:
Meat, poultry, fish, dried beans, eggs
Grains
Fruits
Vegetables
Milk, cheese, yogurt.
For example, if all you had for breakfast was a bowl of cereal with low-fatMilk and it was at 10.00 am hungry to pick a snack from the food groups that you missed. Since you only had two of the five groups of foods for breakfast, you should bring a snack from one or more of the other three, such as fruits, fruit juices, vegetables, peanut butter on celery, apples and bagels. Since most Americans do not eat enough complex carbohydrates, you are usually safe choice snacks such as whole grain bread, cereal, bread, fruit and vegetables.
Eat energy-richSnacks instead of high fat, high calorie fast food. The best snacks are ones that you choose is usually as part of a healthy diet.
Eat foods high in B vitamins. B-vitamins play a major role in metabolism. If you are not enough, B6, B12, folic acid, thiamine and niacin, you may feel depressed and tired and slows down the metabolism. I do not know about you, but depressed, tired, know that sounds with a slow metabolism for me like a recipe for weight gain.
Foods high in B --Vitamins are: spinach, asparagus, broccoli, fish, poultry, eggs, beans (navy, soy, black beans) and melon.
Eat foods high in magnesium. Magnesium is needed by every cell in our body and is present in more than 300 biochemical reactions used in the body. Like the B vitamins, it is used in protein synthesis and energy metabolism. The National Institutes of Health reports that most Americans do not get enough magnesium in their diets for optimal nutrition.
Excellent sourcesMagnesium include: green vegetables such as spinach, legumes, such as Black-Eyed Peas and lentils, halibut, nuts such as almonds, cashews and peanuts, soybeans (edamame), whole-grain cereals and oatmeal.
As I pack a healthy snack to eat away from home?
This is a challenge for many of us. The hard truth is that in order to be successful, you need to plan ahead. If possible, choose snacks that at room temperature all day without spoiling. This is especially important ifYou have to walk away from home or without a way to keep food cold.
Examples:
Rice Cakes
Carrots / Celery
Apples, Bananas
Protein bars (luna, pria, balance, etc.)
Handful of trail mix / nuts / seeds
(Add peanut butter for protein.)
Note the following cold snacks to eat or they leave within two hours from home. Bacteria can grow, which you get sick if they do not after they are cooled in the refrigerator for 2 hours can make.
Milk and dairy productsProducts.
Pudding and custard.
Meat, fish and poultry.
Salads or sandwiches with mayonnaise or salad dressing.
Freshly squeezed juice or freshly squeezed fruit juice.
The key is to develop the habits of excellence. The fuel in your body a lot has to do with your energy during the day.
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