👌🏼CALORIES: Aim for 150 calories snacks each day. Think of them as ways to fill nutrition holes in your diet, such as getting your fill of fiber or a boost of calcium.
👌🏼Carbs
Anywhere from 40 to 50 percent of your calories at snack time should come from carbs, which works out to 14 to 20 grams. Choose high-fiber carbs such as fruit, whole grains, and starchy veggies like peas, corn, sweet potato, pumpkin, and Winter squash
👌🏼Protein
Go for six to 10 grams of protein, which is 15 to 20 percent of your total snack calories. Protein is essential in order to make what you nosh on feel more satisfying
👌🏼Fats
Far should constitute 30 to 40 percent of your snack’s calories, which works out to between six and 10 grams.
👌🏼Fiber
Getting enough fiber in your snack — at least three grams — is a must to not only help you feel satiated for longer, but to also help you reach your daily goal of 25 grams. It can also help maintain stable blood sugar levels, which keeps cravings at bay
👌🏼Sugars
Aim for no more than 10 grams of total sugar and no more than four grams of added sugar (one teaspoon of honey, sugar, or maple syrup)
👌🏼 Timing
Most people like to include their two 150-calorie snacks between their three main meals, so one in the late morning and one in the late afternoon. And eating late at night won’t cause weight gain, but overdoing it on your daily calorie intake will. If you know you like to eat a little something before bed, make sure you save 150 calories in order to stick to your daily limit.
👌🏼 Eating and Working Out
If you’re grabbing a pre-workout snack, aim for a 3:1 ratio of carbs to protein. After a workout, go for a 2:1 ratio of carbs to protein. As long as your snack includes a combo of carbs, protein, and healthy fats, and is under 150 calories Generally it’s good to enjoy a pre-workout snack 30 to 90 minutes before a workout, but eating beforehand isn’t a necessity. Refuel with a post-workout snack within 30 to 60 minutes. #weightlossroutines
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