Monday, October 20, 2014

Breakfast like a king, lunch like a prince and dinner like a pauper ! BUT don't forget to SNACK LIKE A QUEEN !

We all know that eating Breakfast, Lunch, and Dinner are essential times to fuel our bodies. Now what do you do at those critical hours when those hunger pangs strike !??! I know for me around 10 am and 3 pm is when I am HANGRY nope, not a typo---hungry and angry put together.. not a good situation

In order to keep hunger at bay, snacks can be added into your diet granted that you are still within your macros for the day. For some people adding in 2 extra snacks can feel like your eating ALL day. For others it's almost an essential part of their day. I do have to admit, choosing healthy snacks can sometimes be confusing and difficult to do. Since breakfast, lunch, and dinner are "normal" meals, snacking can throw you for a loop and potentially derail your goals if your not choosing the proper foods !

I am going to give you some great snacking ideas that you can implement into your diet each day or maybe for those HANGRY days !!

Snacking should be thought of in three seperate categories:

1- when you eat it is depending on your main meals. You want to fill in the gaps between eating times specifically between breakfast and lunch then lunch and dinner.
2- Make sure it has enough protein, slow digesting carbohydrates and some fats to ensure it will keep you satisfied !
3-Try to eat 20-30 grams of protein, 20-30 grams of slow-digesting carbs and about 10 grams of healthy fats.

Try these out next time your in a pinch !

- 1 scoop whey protein powder
- 1/2 cup reduced-fat (2%) Greek yogurt plain
- 2 Tbsp. honey
- 1 Tbsp. almond butter

- 1 scoop whey protein powder
- 1 cup water
-1 cup ice
- 3/4 cup raspberries or blackberries
- 3/4 cup blueberries or strawberries

- 1 scoop whey protein
- 1 cup almond milk
- 1/2 cup All-Bran cereal ( little to no sugar)

-6 boiled eggs, sliced lengthwise, yolks removed and set aside
-1 large or 2 small ripe avocados
- 2 Tbsp. greek yogurt
-salt and pepper to taste

- 1/2 cup low-fat (1%) cottage cheese
- 1 Tbsp. whole roasted flaxseeds
- 1/2 scoop protein
- 1 apple

These are just a few of ideas that may require some thought before you prepare them. You can also do the quick and dirty snacks, each - is separate idea.

- almonds (12-15)
- 1 package of tuna
- trail mix mainly of mixed nuts
- ants on a log ( peanut-butter on celery with raisins.)
- hard boiled egg whites
- rice cakes with almond butter

Treat snacks like this phrase:
Keep wood burning in the fire to keep it going.
* Just like your metabolism needs fuel throughout the day in order to keep it fired up! Just make healthy snacking choices !!!

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