Choose snacks that contain a lot of nutrients and fiber, and make sure your snacks contain both carbohydrates and a source of protein. The carbohydrates provide you with some energy and the fiber and protein help make the energy last longer, keeping you full longer. The combination helps to maintain a slow rise and prevents a spike and quick fall in blood sugars. An easy way to remember this is that your snacks should contain two food groups.
Watch portion sizes. Aim for 100 to 150 calories per snack. That said, 150 calories from a chocolate bar or donut is not a healthy option, since it only provides fat and sugar. Instead, choose healthy foods like an apple and 1 ounce low-fat cheese, an orange and small 100 grams container of low-fat yogurt, or six whole wheat crackers and 1 tablespoon of peanut butter.
Find out more about this book:Hunger Free Forever: The New Science of Appetite Control