Snack between meals? See appropriate snacks so you do not go from the diet

Between one meal and another, many people have a habit of eating snacks to overcome hunger and satisfy the urge to eat. However, when choosing a “pinch”, it is important to be careful not to damage your health and gain a few extra pounds.

Sports nutrition expert Isabela Zago points out that the problem is that people tend to look for processed foods that are rich in sugar, fat and sodium.

“Foods rich in empty calories and low nutritional value significantly increase calorie intake, which can lead to the development of diseases such as obesity, insulin resistance, liver steatosis, among others,” warns Isabela.

But even if the foods chosen are healthy, it is necessary to pay attention to the amounts. Nutritionist Ana Gabriela Vasconcelos points out that it is not advisable to snack between meals because the person may end up consuming more food than they actually need.

“Anyone who is in the habit of doing other things while eating easily exaggerates the amounts. It removes your full attention from the food and contributes to weight gain,” he explains.

planned snacks

To avoid snacking too much, Ana Gabriela says the first step is to include planned snacks in the routine. According to her, the ideal is to have good main meals (breakfast, lunch and dinner). However, if hunger persists, the nutritionist suggests including a healthy snack at a specific time.

“If people snack all the time, we eat all the time. This can even trigger or aggravate an eating disorder. So it’s much better to have a planned snack that satisfies you,” the specialist adds.

emotional hunger

The frequent urge to eat is called emotional hunger. Isabela Zago points out two reasons for the lack of control when eating snacks: unbalanced diet or mental problems.

“Low protein consumption and high consumption of foods rich in simple carbohydrates arouse hunger in a short time. Another reason that makes us eat something is the search to relieve emotions such as sadness, anxiety or anxiety, ”says the specialist.

According to her, it is ideal to choose a more complete and balanced meal that contains good sources of fiber, protein and fats, thus avoiding snacks in an uncontrolled manner.

Ana Gabriela also advises observing emotions around food. “It is important to distinguish the desire to eat (emotionally) from physical hunger (biological need). That way, you can work with self-control and harmful behavior. ”

Tips to avoid squeezing too much:

  • Drink plenty of water;
  • Stay active and occupy your mind with other activities;
  • Vary your menu;
  • Pay attention to whether hunger is associated with emotions;
  • Invest in natural foods that provide more satiety, such as fruits, bran, seeds, nuts and lean proteins.

Check out healthy snack options:

  • Cherry tomato with basil and olive oil;
  • Palm heart;
  • Carrot and zucchini sticks seasoned with mustard;
  • White cheese cubes with oregano and olive oil;
  • Quail eggs with ricotta cream;
  • Fruits with nuts;
  • Chocolate 70% cocoa;
  • Oatmeal pancake.


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