Snack Consciously

We all love to snack, and when done right, it’s a healthy way to control satiety levels throughout the day. But snacking is often the make or break of successful nutrition and lifestyle goals, so it’s important to get it right. Snacking should be regulated in tune with your training schedule, body composition goals and hunger levels. The goal is to snack in a way that prevents long periods of time without eating or drinking, because this has been associated with overeating in the long run. 

Eating to pass time when you’re not hungry, or simply for the sake of it, isn’t snacking— it’s grazing. This makes it easy to exceed the daily calories you need to maintain your body composition or an energy deficit, but can be very easily mitigated!

The components of a healthy snack are: protein, carbohydrate, healthy fats and color. The ratio of these components can change depending on health goals. For maintenance, you are consuming the same amount of calories as you’re burning, for weight loss you’re burning more than you’re eating, and for weight gain you’re eating more than you’re burning. Remember, training days require higher carbohydrates than light/non-training days.

Now, let’s make some snacks!

Fruit + Yogurt:

** Yogurt (protein and small carbohydrate), berries (color), oats (slow-release carbohydrate), seeds/nuts (healthy fats). 

Power Crackers:

**Tuna (protein + healthy fats), whole grain crackers (slow-release carbohydrate), cherry tomatoes (color), avocado (color + healthy fats).