One of the most discussed issues when it comes to healthy eating is the issue of ‘meal numbers’ and ‘breakthrough meals’. While some researchers definitely do not recommend having snacks, others argue that it is necessary to eat less often and have snacks. So what’s the point of this thing? Is a snack really necessary? If so, what should be the content, in what time frame should it be done? To clear all the question marks in your mind about the subject; The most detailed snack guide is with you!
What is a Snack?
Eaten outside of breakfast, lunch and dinner main meals; They are smaller in volume and lower calorie meals.
Why Is Meal Important?
make a snack; It is important to keep blood sugar in balance. Snacks that are made at the right time and contain balanced nutrients prevent hunger and overeating at the next meal. At the same time, since the body is not exposed to long-term hunger; metabolism starts to work more effectively. In addition to these; Snacks should be made to keep our appetite under control.
Is it mandatory to have a snack? Who is it recommended for?
Having a snack is the choice of healthy people; It is mandatory for diabetics and individuals with insulin resistance. Because the blood sugar of these individuals suddenly fluctuates and fluctuates rapidly. For this reason, it is vital to keep the blood sugar of these individuals in balance, to protect them from hypoglycemia, and not to expose them to long-term starvation.
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, making snacks plays an active role in the treatment.
Individuals other than the aforementioned situations should listen to their body about snacks and take into account the level of hunger / satiety. It is not necessary to have a snack if it is not needed other than the main meals.
Snack times should be completely shaped according to the lifestyle of the individual. The hours he sleeps/wakes up, the hours of the main meal, the foods he consumes at the main meal, and his hunger/satiety are the determinants at this point. For this reason, it would not be correct to determine a single time frame for each individual.
Individuals; can arrange their own snacks 1.5-2 hours after the main meal. Again, at this point, physiological hunger is important. This period can provide flexibility if not needed.
What should be paid attention to in the snack?
The main purpose of making snacks; The foods we consume in between meals are very important because they provide saturation and prevent sudden hunger. Snacks made with balanced, satisfying and healthy foods; While maintaining our insulin balance, it helps to 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;
low in refined sugar
containing the least amount of animal sources such as trans fat, saturated fat
not high glycemic index
must consist of food. At the same time, the consumption of packaged products should be reduced, and products with high calorie content should not be consumed in between meals. Attention should be paid to portion control.
All your meals should contain all macronutrients to ensure fullness. Ensuring the balance of carbohydrates + protein + fat in your plate is effective in providing saturation. For this reason, your snacks should also contain at least 2 of these nutrients. At the same time, ensuring adequate fiber intake is important for 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, which foods can be an example of consumption in this way? Let’s examine it under the heading of snack options.
Although the energy value and portions vary according to the person; Consumption of healthy foods, usually 100-200 calories, is ideal for snacks.
It is important to provide variety in meals, not to get bored in diets and for sustainability. Healthy snacks can be selected as follows:
1 small banana + 1-2 teaspoons of peanut butter
1 glass of milk + 5-6 almonds
Unsweetened, cream-free, syrup-free coffee with milk + 3 diet biscuits
1 slice of lean toast with cheese prepared between 2 slices of brown bread + mineral water
1 glass of buttermilk + 2 pieces of grissini
Unsweetened Turkish coffee + 2 square dark chocolate
1 coffee cup of roasted chickpeas + 1 cup of kefir
1 green apple + 3-4 tablespoons of yogurt + optional cinnamon
2-3 dried apricots + 2 walnuts
1-2 teaspoons of peanut butter between 2-3 dates
60 grams of cottage cheese on 2 pieces of wasa + cold cuts
1-2 tablespoons of unsweetened granola + 1 glass of milk
Black filter coffee + unsweetened protein bar
1 thin slice of pineapple + 4 tablespoons of probiotic yogurt
Snack Advice from the Expert
Just as nutrition is personal; Having snacks is also up to the individual’s choice, except for compulsory situations. Individuals should make healthy snacks in their own diet, if needed.
As mentioned in the article; The most important point to be considered 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 be considered. I am an expert; Based on my 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/her own lifestyle, as recommended by his/her specialist. I hope this article helped to clear the question marks about snacks. With love!