People are confused about what they should be eating between meals, or even if they should eat at all between meals. Good news! Properly timed and well-planned out snacks are a great way to manage hunger between meals and to stop yourself binge eating when you DO sit down to a meal.
It’s a good plan to spread out your intake of food over the day… we know that for body composition, this won’t make too much of a difference… but overall calories DO impact body composition. Snacking can help keep cravings at bay and reduce the amount you eat overall.
And don’t think that just because I am a fitness professional, that this one is easy for me, either! I get busy, too. I don’t always have everything set out and ready… planned in advance… I know it can be a struggle to know what to eat, be able to find it when you need it, and not overindulge on snacks and sweets! I take inspiration from other people to help me to make great snacking choices and learn as I go as well!
We all know that feeling of going way too long without eating… getting home STARVING… and just reaching for whatever is at hand to help stop the #hangry! I will grab jelly beans, rice cakes… whatever is handy is getting eaten! Fifteen minutes later, you aren’t hungry anymore… but you have no idea what exactly you have just eaten!
So my top 5 go-to snacks right now, to battle cravings and have on hand are (in no particular order):
Greek yoghurt and berries. This one ticks all the boxes as far as satiation and it has a high protein content, to help keep you full for longer PLUS it is low-ish calorie.
Carrots and hummus. This one came to me as a suggestion and I think it’s great! It’s filling and relatively low calorie (if you manage the amount of hummus) AND the carrots are hard to chew. You are less likely to overeat this snack because it would HURT! :) I get chili or lime and coriander flavors right now.
Chopped apple and peanut butter. Absolutely amazing little snack--- but watch yourself with the peanut butter! You may be tempted to have an extra spoonful as you open it or close it. What gets measured gets managed!
Lentil and vegetable soup. I get the one from Tesco… it’s one of their healthy living options and I think the whole can is 128 calories, with no added sugar. It’s really tasty, too! Sometimes, if I miss a meal, I just have this soup and Greek yoghurt and berries and make two snacks into one healthy meal that only takes 5 minutes to knock together!
Biltong beef. Another of my favorites, Biltong beef is low-ish in calories and very high in protein--- so you stay full, longer. I’ll mix this with a handful of mixed nuts. I like the chili flavor Biltong, but there are other options. This is such a quick and easy snack it is my absolute favorite right now!
Remember to use a snack box to help keep track of your snacking! Pack your snacks in at the beginning of the day… you know exactly what you will snack on and how many calories are there. You can snack whenever you get a little hungry, but choose something from your snack box! Amazing tip from one of the women in our women-only free Facebook group!