Good Lifestyle

Who does not like a good snack? Between the manyHealthy snack options at the grocery store, or even the deliciousRecipes of snacks You can do at home, have something fun to collate in the middle of the day really looks like a treat. So why does snacking always have a bad representative? Is there such a thing to train healthy snack habits in the long run?

Why yes, yes there is. In fact, many dietitians and registered doctors say thatincorporating a snack into your daily meal plan is actuallyvery well For your bodyand can help you regulate your blood glucose and avoid anythingswelling of the belly.

So, if you absolutely like snacking and want to maintain a healthy body (and a flat belly), here are some healthy snack habits to incorporate into your days. And for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

Although it may seem counter-intuitive to your weight loss efforts, it is actually important for your overall health andblood glucose Eat something at least every four hours throughout the day.

"Snacks are an essential part of a healthy balanced diet," said Jean Hanks, MS, RDN, CDN ofBethany NY Medical Clinic. "It's a good idea to eat every 3-4 hours to keep the blood sugars stable, which prevents not only hunger-related graninity (" hanger "), but can help avoid overeating to the next Meals. If ideally, you would have a snack between breakfast and lunch, and between lunch and dinner. "

I do not know what to have? here is15 snack nutritionists eat every day.

"The best snacks provide a combination ofprotein andfiber, which both contribute to satiety, "says Hanks." The protein could come from nuts / butters of nuts, hummus, yogurt, lawyer or similar. The fiber component could be fruit, vegetables Crus or whole grains. Apple slices with peanut butter, whole grain tortilla chips with guacamole and carrot sticks with hummus are some examples of good snacks offering both protein and fiber. The bars. Protein may also be an excellent snack, provided they are mainly full of whole and unprocessed ingredients, contain less than 10 grams of sugar and have 5 grams protein or more. "

Give your snacks a boost fiber with these25 best snacks with high fiber to buy that hold you full.

That's right - do not be afraid ofcrab! Sarah Schlichter, MPH, RDN ofTummy bucket list Says it's important to incorporate carbohydrates for you to feel full for a longer period after your snack.

"By combining a source of carbohydrates and protein, for example, people are more likely to feel full and satisfied, and less likely to die from nibbling or pursuing snacks," says Schlichter. "Whether home or office, keep snacks in nutrient-dense at your fingertips."

Schlichter includes some examples that can increase your carbohydrate and protein consumption during your snack such as a piece of fruit with stringed cheese, whole grain bread with peanut butter,Greek yogurt And fruits and hummus with vegetables. Or try one of them15 TOAST recipe ideas!

It may seem stupid, but in order to define healthy snack habits for yourself,control of portions is always important when it comes to maintaining a healthy weight.

"One of the reasons of stairs gets bad rap is due to snacks and a lack of control of portions.Dr. Tonya Sweezer, Do, ND. "We are often engulfing because we do not have time for a full meal, so we are too distracted to keep track of our consumption."

Sweezer recommends selecting snack items in advance before your hunger evil with judgment around your food choices. Having a prepared snack will help to eat too much.

"Healthy snacks such as chopped vegetables, nuts or fruits must be easily accessible," says Sweezer. "In this way, you are less likely to reach unhealthy objects. Choose healthier items help reducecravings And keep you on the right track. "

You do not know how to measure the appropriate portions? here isWhat is the size of perfect food portions look like.

Just because it's called a "snack" does not mean that it must be small. In fact, it is better that you look at your snack time as a real meal that can provide you with these people satisfactory.macronutrients-Carbohydrates, protein and fat - that will help you feel full until dinner. Treating your snack time because meals rather than snacks can avoid fast blood glucose tips and hollows that occur when you eat something fast that does not satisfy for a long time.

Dr, Laura C. Stix, H.BSC, CCHT, ND, highlights that specifically when we talk aboutStupid snacking This happens between meals.

"The reason it is necessary to avoid meals between meals, it is because every time we consume food, no matter what it is, a certain insulin is produced and insulin is our hormone of Grease storage ", explains Stix. "It even means eating almonds will produce a certain insulin and we do not burn fat when insulin is present (which is why the diabetics that use insulin derive a weight just by gaining weight). For People who are trying to lose weight through the food, the snack is a very bad strategy. "

Stix says that to properly enjoy snacks that you like and avoid crazy blood sugar spikes, incorporate it with a small meal you can consider your "snack" for the day. For example, if you want a piece of chocolate, enjoy it with a small meal composed of apples with peanut butter, vegetables and dried beets with guacamole. Eat the chocolate - or whatever the sweet treat of choice - immediately with the meal in order to avoid the tips of blood glucose and an inevitable weight gain that accompanies it.

You can see fashion snacks on the shelf that promisebalanced diet With only 100 calories, a pack. Guess what, you do not have snack in this way! In fact, it will simply let you get hungry.

"Do not be afraid of snacks that provide more than 100 calories! So many people have this rule of food roamed in their minds that snacks should be less than 100 calories, however it is not true," saysColleen Christensen, Rd. "Several times, we need more than that to support us at our next meal. Start paying more attention to your hunger level and you will start understanding the size of snacks that your body needs. The Hungarier you are, the more your snack probably needs to be and if you shoot for a "limit" of 100 calories, you are likely to be left "borrowed" and frustrated. "

Finally, it is important to continue drinking liquids throughout the day - especially if you incorporate a snack that has a fiber. And whiledrink water is important for your body, it does not necessarily have to be your only option.

"I also recommend you to pair your healthy snack with a cup of fluid -water first for hydration or tryherbal tea or sparkling water flavored, saidLeah Van Dolder, BSCFN, Rd. "Take the habit of having healthy snacks by hand helps maintain our level of energy, our stable blood sugars and prevents this afternoon of diving and productivity."

So what about dessert? Yes, you can have it too! here is5 healthy dessert habits for a flat stomach.