Hello everyone. This week we will talk about snacks. Let's get started to learn how often it should be done, whether it really needs to be done, whether each individual should be fed 3 main meals with 3 snacks, what our snack options are, etc. We can say that they are mini meals that are generally much lower in calories and nutritional content than main meals. In fact, we call the snacks you make between main meals as snacks. Snacks are known as the golden rule for nutrition, but there is a point to pay attention to. Is it necessary for everyone to have a snack? No it is not. This, like diet lists, should be planned individually and prepared by evaluating their needs. For example, if you have or are having breakfast late in the morning, do not squeeze something in between it and lunch just to have a snack. Listen to yourself between main meals and if you are really hungry, make sure to have a snack. This will both balance your blood sugar and prepare you for the next meal, preventing you from eating suddenly.
We plan the frequency of snacks, as well as the amount, individually. In general, we can add a small snack 2-2.5 hours after the meal. But it is worth saying again that there is no requirement to have a snack unless you are hungry!
I had clients who said they would have their main meal very early in the evening and then not eat anything in the evening. When I listened to them, they said that many of them went beyond these prohibitions at night and had sweet cravings and made unhealthy choices. We always say that individuals' main and snack times should be planned completely individually. That's why if you eat early in the evening and sleep late, you should definitely include a snack in between. I can say that it is useful to have a snack in these conditions, both to prepare you for the morning and to prevent you from experiencing blood sugar fluctuations and making unhealthy choices.
Is it necessary for everyone to have 3 meals and 3 snacks? No it is not. As I mentioned above, snacks and main meals are completely consumed when the person is hungry. his status, what he does in his daily life, what kind of pace he is in, his illnesses, etc. It may vary with.
Nowadays, when healthy eating is popular, the so-called healthy snacks we see in the markets have increased in number. I say so-called because if you don't have a habit of reading labels, there are many products that look healthy but are not at all in terms of ingredients. Especially for snack options. Sugar-free, additive-free, preservative-free, gluten-free, etc. written on the packages. Don't be fooled by their tricks and be sure to read the labels.
So what are the healthy snack options? Here is the answer for you:
- 1 bowl of yoghurt + 10 raw almonds
- 1 glass of buttermilk + 2 days dried
- 1 slice of cheese + greens
- Toast or sandwich made from whole wheat flour bread depending on hunger
- 1 slice of bread + 1 tablespoon of labneh cheese
- 10-12 strawberries + 1 glass of milk
- 1 glass of kefir + 1 handful of white roasted chickpeas
- 1 glass of milk + 2 tablespoons of oatmeal + cinnamon
- Coffee with milk + 1 dried fig
- 1 cup of unsweetened Turkish coffee + 1 square of dark chocolate
- Salad made with raw vegetables
- 2 walnuts + 1 medium-sized apple
. Of course, these snacks are written in an average way for individuals who are healthy and do not have any diseases. If you have a disease, intolerance, etc. If you have one, be sure to get help from a nutritionist.
Hoping that the diets that started on Monday continue, I wish you a healthy week.
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