Choosing The Perfect Snack

By Kilo Solution Nutrition Experts

 

Regular snacking ensures optimal energy levels throughout the day, facilitates weight management, better control of appetite and also keeps metabolism active. It is recommended to eat 5 to 6 times a day. Ideally, the time of meals is split from 2 to 3 hours from a snack. Have a snack in the morning and provide one or two snacks to enjoy in the afternoon!

Carbohydrates and protein: a winning duo!

Did you know?
A complete snack should consist of a source of carbohydrates and a source of protein.

  • Carbohydrates provide energy and maximize our concentration.
  • Protein limits the rate of absorption of carbohydrates for sustainable energy.
  • Protein also plays a major role in our satiety, allowing us to be satisfied for longer.

Food sources of carbohydrates

  • Fresh, dried, canned or compote fruits (without added sugar)
  • Raw cut vegetables
  • Crackers of rye or whole grains
  • Granola bars
  • Homemade muffins
  • Rice cakes, cereals or light granola
  • Minis pitas, breads, English muffin

Food sources of protein

  • Milk or enriched soy beverage
  • Kefir, yogurt 0% to 2% m.g. (without sweetener)
  • Cottage cheese, cheese < 20% m.g.
  • Hard boiled eggs
  • Beans, chickpeas, lentils
  • Shrimp, smoked salmon, turkey and chicken breast
  • Canned fish
  • Hummus or Greek yogurt spreads
  • Sunflower seeds
  • Nuts (almonds, cashew, walnuts, etc.)

In your office, your car, your purse or in your sports bag, always have non-perishable snacks for all your hungry moments!
 

Recipe to try for a nutritious snack, rich in carbohydrates and proteins :

Oatmeal, Pumpkin Seed and Spicy Patience Fruit & Co Cranberry Squares

 

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