Snacking is a dieter’s trick to curb cravings and boost metabolism, and it’s great for anyone who wants to avoid excessive hunger, fuel their physical activity and avoid overeating during meals.
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“Snacking” is different than “grazing.” Snacking is intentional and planned, while grazing is unintentional and unplanned.
“Snacking is important way to constantly feed your body with the nutrition it needs every few hours,“ says registered dietitian Kate Patton, MEd, RD, CSSD, LD.
“When you allow for healthy snacking in addition to your meals, you’ll feel more satisfied and can maintain your energy and blood sugar in a more steady and balanced way throughout the day,” she says. “Just make sure your snacks aren’t too high in calories, bad fats, salt or sugar.”
Besides planning your snacks ahead of time to set yourself up for success, it’s also important to consider your overall calorie intake for the day and make sure to account for snacks you eat — by adjusting your main mealtime calories and vice versa, she says.
Here are some of Patton’s favorite low-cal snacks to go for that’ll give you energy and fill you up on the fly.
An (*) marks the snacks that contain 10g of protein or more per serving and a (~) marks the snacks that are “grab and go” and do not require any refrigeration.
“Again, remember to limit ingredients like refined grains, sugar, saturated fat, and sodium to ensure that snacking benefits your overall health instead of being a source of empty calories,” Patton adds.
“These are, of course, some recommended healthy snack ideas, but you don’t have to stop with this list,” Patton says. “By reading food labels and being creative, you can enjoy your own creations, too. Just pack in the whole grains, fruits and veggies and proteins, and rule out the carbs, sugars and processed foods and you’ll find endless low-cal options in your own cupboard and fridge.”
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