Healthy snacks for optimum energy

Marie-Maxime Bergeron 8 settembre, 2014 mangiare sano

In order to maintain a stable rate of blood sugar (blood glucose level), it’s important to eat at regular intervals and to have healthy snacks between meals, especially if you spend more than 3 or 4 hours without food. But which snack should you choose? To remain energized all day long, you should pair a carbohydrate-rich food with a high protein food.

Here are some examples:

• Crudités and hummus, bean dip or yogurt tzatziki
• Whole grain crackers with almond or natural peanut butter
• Pieces of whole wheat pita bread with vegetarian or tuna pâté
• Trail mix made of seeds, nuts and dried fruit
• A banana and some almonds
• Plain Greek yogurt, walnuts and berries
• A whole grain granola bar with nuts or seeds
• An apple and a cheese cube
• Cottage cheese topped with fresh fruit and sunflower seeds

Carbohydrates act as the main source of energy in these snacks. And the proteins in these snacks slow down the entry of carbohydrates into the bloodstream and give a feeling of fullness. You can also snack on grain products that are high in fibre. The latter also help in stabilizing blood sugar.

Some practical tips to optimise your healthy snacks

• You should have one snack before noon and one in the afternoon.

• Have a snack midway between meals, around 3 hours later. To avoid overeating in the evening, have a snack before leaving work. You’ll be less likely to nibble on something before dinner and your meal portion control will be easier.

Autori

Marie-Maxime Bergeron

La pietra angolare del mio approccio consiste nel modificare i comportamenti alimentari in modo graduale e adattare questi ultimi alla situazione dei miei pazienti. L'obiettivo è mangiare bene per il piacere e per la salute, è tutto inizia facendo ritorno alla semplicità nelle nostre abitudini. Dieci anni fa mi sono laureata presso l'Università di Montréal e da quel momento ho iniziato a offrire dei servizi di counseling in nutrizione.