Healthy snacking does not need to be complicated or stressful, and you don’t need to avoid it if you are trying to eat healthier.  The right kind of snack can keep you feeling full and energized until your next meal and can also help to aid in overeating at that meal.

Before you go to reach for a snack, ask yourself am I mindlessly reaching for food throughout the day?  Here are some tips to help you decide and choose that perfect snack.

1. Listen to you your body and mind

Before you reach for that snack, evaluate how you feel?  Are you truly hungry?  Stressed? Bored? Sad? Or just eating out of habit?  You can try distractions like going for a walker reading.

2. Plan Ahead

Having pre-cut veggies or fruit on hand ready to eat will help make choosing a healthy snack easy.  This way you will avoid grabbing whatever is easiest, which in most cases is not usually the healthiest.

3. Use snacks to curb hunger

Having snacks between meals can help curb your hunger until the next meal.  Aim for your snack to be between 150-200 calories.  This will also help with overeating at that next meal.

4. Choose nutrient-dense foods

Eating snacks that are rich in vitamins, minerals, complex carbohydrates, proteins, and fats.

5. Choose whole foods

Whenever possible choose whole foods over processed as much as you can.  Pre-packaged foods tend to be less nutritious and can be more expensive.  Your wallet will thank you! 

6. Be careful of portion sizes

A snack is meant to ward off hunger between meals, not be a substitute.  You do not need to weigh food, but being aware of portion sizes and reading the nutritional labels will be helpful.

7. Eat snacks with different macronutrients 

Eating a snack that has a combination of the 3 types of macronutrients; Protein, Fats, Carbs creates a filling and satisfying snack.

8. Prioritize a break

Avoid eating while working at a computer, sitting in front of the T.V., or trying to multitask.  Stop whatever it is you are doing and take time to enjoy your food.

Written By: Lindsay Atwell. Clinical Care Coordinator

References: www.uvahealth.com www.totaste.com

Integrative Physiotherapy is a Barrie-based clinic that believes in a one-on-one patient-centred, manual therapy (hands-on) approach to physiotherapy. We aim to empower our patients by providing quality care that is personalized to each patient in an interactive and friendly manner. Through the use of the best available treatment techniques, we aim to provide exceptional care so that each patient feels engaged and motivated.

Our therapists are continually upgrading their skills and taking time to provide comprehensive assessment and treatment techniques that are always one on one without the use of assistants or double booking patients to make sure that you achieve your functional and sports goals as soon as possible.  

Our therapists would be happy to help you to achieve your goals, get in touch to schedule your appointment.  Don’t let pain ruin your day!

Integrative Physiotherapy, Empowering Patients with Personalized Care.