Healthy Diet: A mid-meal snack is an important occasion for a healthy routine. In this article, thanks to a food coach, we explain why, and what is preferable to eat.

In the past, we were told to eat only during the main meals and avoid taking foods between meals.

Metabolism studies, on the other hand, have revealed the importance of eating small meals every 3-4 hours.

At the base of this is the analysis of the mechanisms of metabolism or the process by which our body breaks down fats, proteins, and carbohydrates, to produce energy and distribute it to organs and muscles.

Healthy Diet: Small, But Frequent Snacks

By snacking every 3-4 hours, the body learns to avoid stress from lack of nutrients and activates the metabolism to break them down whenever we eat food.

This is confirmed by a study by Ohio State University, published in the Journal of Nutritional Biochemistry, according to which the fluctuations in insulin, which occur when the breaks between meals are too long, risk making you fat.

It is, therefore, preferable to have frequent meals, up to seven, in order to improve digestion and keep the metabolism always active.

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«Our body uses energy to digest food. The more often you eat, therefore, the greater the calories you burn and the better you are able to counteract the accumulation of fat “, explains Iader Fabbri, food coach and nutritional consultant in sports.in his latest book “The balance index. How what and when you eat is more important than how much you eat “(Mondadori)” Furthermore, by dividing the protein intake into several stages, these nutrients are better assimilated, Healthy Diet.

which have high satiating power, and allows you to keep the attacks of hunger. In addition, a better protein synthesis favors the maintenance of lean mass – that is of the muscles – which results in a more toned, lean, agile and agile body “

Morning And Afternoon: What To Eat?

according to the above study, each snack, one in the morning and one in the mid-afternoon, should provide about 5% of the daily calories, about 90-100 cal. You need a mix of low-glycemic, high-fiber carbohydrates (fruits, vegetables, and whole grains), protein, and healthy fats.

Healthy Diet: For example, a sandwich with tomato, seasonal salad, and tuna, or two crackers with rocket and parmesan flakes or a handful of natural oily dried fruit “writes Fabbri in his book” If you prefer sweet flavors, then better fruit: fruit salad with spelled flakes and white yogurt without added sugar, or ricotta with hazelnuts and honey accompanied by a fresh fruit juice ».

During each snack, it is necessary to drink water regularly to stay hydrated and promote better digestion: what better occasion to always carry the 50cl or the 75cl Levissima with you?

Ready to add snacks to your healthy routine?

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