You would think, skipping meals/snacks should help you lose weight, “the less I eat, the more weight I’ll lose” or “my body already has enough fat, I don’t need a snack.” In reality, skipping meals/snacks put you in a higher risk of future weight gain. If you don’t get enough energy throughout the day, you will feel sick and more likely to overindulge on anything in your path; junk food, take out, or that pint of ice-cream in your freezer.
The key is to time meals and snack about 3-4hrs apart and in order to do this, you will need to know your schedule so you can prepare and plan ahead. Eating regularly helps you not to get to that point of “I can eat an elephant” and make healthier eating decisions.
How to build the perfect meal:
1.Make half of your plate vegetables and fruit – they are full of nutrients that support good health (tomatoes, broccoli, spinach, apple)
2.Include whole grains – aim to have at least half your grains be WHOLE GRAINS. They provide more nutrients, like fiber. Look for “100% whole wheat/whole grain” on labels (whole wheat pasta, bread, pita)
3.Add a lean protein – choose lean beef, pork, chicken, turkey, eggs or beans.
4. Avoid extra fat – using heavy gravies or sauces will add fat and calories to healthy food choices (Sprinkle low-fat parmesan cheese or a squeeze of lemon)
How to build the perfect snack:
1.Include protein – peanut butter, cheese, nuts, and yogurt
2.Add some healthy fats – nuts and avocado
3.Don’t forget about fiber – fruits and vegetables, whole grain crackers and breads
This snacking trifecta keeps you full longer and stabilizes blood sugar levels, helping to keep cravings in control.
Image via: 1. @brookelark 3. @jessliciouskitchen