Snacking on a diet

IT’S NOT just for preschoolers! Snack time is important for adults, too, because it can satiate hunger between meals to prevent overeating and help you lose weight. Snacks can also be a way to get valuable nutrients you’re missing from meals alone.

Snack like this to keep your weightloss goals in sight.

CALORIES

Aim for two 150-calorie snacks each day. Think of them as ways to fill nutrition holes in your diet, such as getting your fill of fibre or a boost of calcium.

CARBOHYDRATES

Anywhere from 40 to 50 per cent of your calories at snack time should come

from carbohydrates, which work out to 14 to 20 grams. Choose high-fibre carbs such as fruit, whole grains, and starchy veggies like peas, corn, sweet potato and pumpkin. Carbohydrates that are naturally high in fibre tend to be less refined and processed and also typically yield a larger portion size for fewer calories, making them more satisfying.

PROTEIN

Go for six to 10 grams of protein, which is 15 to 20 per cent of your total snack calories. Protein is essential in order to make what you eat more satisfying. Protein also helps to even out the rate that carbohydrates enter your bloodstream, so if you eat a snack that’s low in protein, a spike in your blood sugar levels could result in stronger cravings and the need to munch on more.

FATS

Far should constitute 30 to 40 per cent of your snack’s calories, which works out to between six and 10 grams. Including healthy fats also adds to the ‘I feel satisfied’ feeling. The one thing to watch out for is portion size, since fats like nuts, seeds, and avocado tend to be high in calories.

FIBER

Getting enough fiber in your snack – at least three grams – is a must to not only help you feel satiated for longer, but to also help you reach your daily goal of 25 grams. Getting your fill of fiber will ensure you stay regular, which can help you avoid that bloated feeling, making you feel more energetic. It can also help maintain stable blood sugar levels, which keeps cravings at bay.

SUGARS

Aim for no more than 10 grams of total sugar and no more than four grams of added sugar (one teaspoon of honey, sugar, or maple syrup).

TIMING

Most people like to include their two 150calorie snacks between their three main meals, so one in the late morning and one in the late afternoon. A good rule of thumb is to eat every couple of hours, so find the schedule that works for you. Maybe you eat a later lunch and an earlier dinner so an afternoon snack isn’t necessary, but a bedtime snack is. Remember that experiencing a little hunger is OK, but snacking can prevent that famished feeling that makes people overeat. And eating late at night won’t cause weight gain, but overdoing it on your daily calorie intake will. If you know you like to eat a little something before bed, make sure you save 150 calories in order to stick to your daily limit.

EATING AND WORKING OUT

If you’re grabbing a pre-workout snack, aim for a 3:1 ratio of carbs to protein. After a workout, go for a 2:1 ratio of carbs to protein. A banana with some nut butter or a small smoothie is a great option. For workouts that are an hour or shorter, don’t stress too much about getting the exact amount. As long as your snack includes a combo of carbs, protein and healthy fats, and is under 150 calories, you’re good! Generally, it’s good to enjoy a pre-workout snack 30 to 90 minutes before a workout, but eating beforehand isn’t a necessity. Some people prefer working out on an empty stomach, so do what’s right for you. Then refuel with a postworkout snack within 30 to 60 minutes.