When it comes to healthy nutrition, one of the most discussed topics is the issue of 'meal numbers' and 'snacks'. While some researchers do not recommend having snacks, others advocate eating small and frequent meals and having snacks. So, what is the truth of this matter? Is snack really necessary? If it is being done, what should be its content and in what time period should it be done? To clear all the question marks in your mind regarding the subject; The most detailed snack guide is here!
What is a Snack?
Eaten outside of breakfast, lunch and dinner main meals; They are meals that are smaller in volume and lower in calories.
Why is Snack Important?
Making a snack; It is important to keep blood sugar balanced. Snacks prepared at the right time and containing balanced nutrients prevent getting hungry quickly and eating too much at the next meal. At the same time, since the body is not exposed to long-term hunger; metabolism begins to work more effectively. Additionally; Snacks should also be made to keep our appetite under control.
Is it mandatory to have a snack? Who is it recommended for?
Although having a snack is the choice of healthy people; It is mandatory for diabetic patients and individuals with insulin resistance. Because the blood sugar of these individuals suddenly rises and falls and rapid fluctuations occur. For this reason, it is vital to keep the blood sugar of these individuals balanced, to protect them from hypoglycemia, and not to expose them to long-term fasting.
At the same time, since it is not recommended to stay hungry for a long time for individuals with diseases such as gastritis, ulcers and reflux, having snacks is a part of the treatment. It plays an active role.
Individuals outside the mentioned situations should listen to their body and take their hunger/satiety level into consideration when it comes to snacks. It is not necessary to have a snack if it is not needed other than main meals.
Snack Hours
Snack hours should be shaped entirely according to the individual's lifestyle. Sleeping/waking times, main meal times, foods consumed during the main meal, and hunger/satiety status are decisive at this point. For this reason, it would not be correct to determine a single time period for each individual.
Individuals; take your own snacks You can set it to be 1.5-2 hours after the meal. Again, at this point, physiological hunger is important. If it is not needed, this period can provide flexibility.
What Should You Pay Attention to in Snacks?
The main purpose of making a snack is; The foods we consume during snacks are very important as it ensures satiety and prevents sudden hunger. Snacks made with balanced, satisfying and healthy foods; Insulin helps maintain our balance and complete the nutrients we need to take during the day.
In order to provide the mentioned benefits to our body in the maximum way, your snacks should;
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low in refined sugar
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trans fat, It should consist of foods that contain the least amount of animal sources such as saturated fat
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that do not have a high glycemic index
. At the same time, consumption of packaged products should be reduced, and products with high calorie content should not be consumed as snacks. Portion control should be taken into consideration.
To ensure satiety, all your meals should contain all macronutrients. Maintaining a balance of carbohydrate + protein + fat on your plate is effective in ensuring satiety. For this reason, your snacks should include at least 2 of these nutrients. At the same time, ensuring adequate fiber intake is important for the digestive system and intestinal health. A diet rich in vitamins and minerals also supports the immune system.
So how should these combinations be provided in snacks, and which foods can be examples of consumption in this way? Let's examine it under the heading of snack options.
Snack Options
Although energy value and portions vary from person to person; Generally, consuming 100-200 calories of healthy foods is ideal for snacks.
Providing variety in meals is important to avoid boredom and sustainability in diets. Healthy snacks can be chosen as follows:
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1 small banana + 1-2 teaspoons of peanut butter
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1 glass of milk + 5-6 almonds
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Coffee with milk without sugar, cream or syrup + 3 diet biscuits
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1 slice of fat-free toast with cheese prepared between 2 slices of brown bread + mineral water
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1 glass of buttermilk + 2 pieces of grissini
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Sugar-free Turkish coffee + 2 squares of dark chocolate
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1 coffee cup of roasted chickpea + 1 glass of kefir
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1 green apple + 3-4 tablespoons of yoghurt + optional cinnamon
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2-3 dried apricots + 2 walnuts
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1-2 teaspoons of peanut butter between 2-3 dates
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60 grams of cottage cheese + cold cuts of vegetables on 2 pieces of wasa
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1-2 tablespoons of sugar-free granola + 1 glass of milk
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Plain filter coffee + sugar-free protein bar
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1 thin slice of pineapple + 4 tablespoons of probiotic yoghurt
Snack Recommendations from the Expert
Just as nutrition is personal to the individual; Having a snack is also up to the individual's choice, except in compulsory situations. Individuals should make healthy snacks in their diet, if necessary.
As mentioned in the article; The most important point to consider about snacks is the content of the meals. The options mentioned are examples of healthy meals and can be consumed with peace of mind.
Snack times are another point to consider. I, as an expert; -Based on my own clients- I do not find it necessary to have a snack between breakfast and lunch. Since there is a long time between lunch and dinner, I recommend having a snack in the meantime.
As a result, the diet should be individual and the person should proceed according to his own lifestyle and as recommended by his own specialist. I hope this article helped clear up any question marks about snacks. With love!
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