The Importance of Snacking
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Snacking is essential for maintaining energy and productivity throughout the day, helping to prevent cravings and reduce binge eating. Recommended daily caloric intake is 1500 for women and 1800 for men, with an emphasis on incorporating proteins and healthy carbohydrates into snacks for optimal metabolic function. Strategies for healthy snacking include various 1:1 and 2:1 ratios of food groups, and the document provides numerous snack ideas and recipes to encourage a consistent snacking routine.
The Importance of Snacking
- 1. SNACKING T H E I M P O R T A N C E O F ENERGY | METABOLISM | PRODUCTIVITY
- 2. You'll feel ENERGY you've never felt before. Snacking between meals helps you get your minimum requirement of calories (fuel) to get you through the day happily. In terms of calories, it's recommended you eat a minimum of 1500 cal/day (for women) and 1800 cal/day (for men). Snacks provide that extra fuel source to maintain your energy all day helping you avoid the afternoon slump. As a bonus, you'll reduce food binges and keep cravings under wraps. WHY DO WE SNACK?
- 3. "You don't need to eat less to lose weight." Supply your body with enough food to turn on your metabolism, the weight will come off!
- 4. CUTTING OUT SNACKS CAN AFFECT WEIGHT LOSS Without sustainable fuel sources throughout the day, you will crave quick fixes from empty calories such as chips, chocolate, biscuits as well as coffee, "energy" drinks and soft drinks. By not snacking or choosing empty calories, the body reacts as if it's starving and conserves any stored calories for later. This means the rate at which you burn calories slows down, your body stores every calorie you consume as fat whether it's good or bad calories, especially around the tummy area. Snacking appears to be hard, time consuming and some even think it's a bad thing. But it's worth it!
- 5. STARVATION SWITCH "Snacking is a way of life." If the body goes without food for longer than 4 to 6 hours, its metabolic rate may slow down in a biological response to food deprivation (starvation switch)and start to store fat rather than burn fat. That's how many times you need to snack daily - morning and afternoon 2
- 6. 3 FOOD GROUPS C O M P A N Y . C O M T H E R E A R E W E N E E D T O F O C U S O N E A T I N G
- 7. PROTEIN (& FATS) Cell repair and our main fat source to insulate organs for survival. The body requires 40% daily. Key food for weight loss and the only food group that burns fat HARD CARBS SOFT CARBS F O O D G R O U P S F O R S N A C K S Your bodies fuel supply - a sustainable energy source that lasts for up to 3 hours
- 8. PROTEINS & (FATS) Meats Lamb Pork Chicken Beef Eggs Ham Turkey Mince Meat Seafood Fish Shellfish Sardines Tuna Salmon Dairy Milk Butter Cheese Yoghurt Vegetable Legumes Hommus Avocado Chick peas Baked beans soy milk & tofu Peanuts Almonds nuts Lentils
- 10. HARD CARBS Grains Oats Rice Wheat Spelt Rye Quinoa Bread Pasta Cous Cous Crackers Muesli Wraps Rice Cakes English Muffins
- 12. A B S O N S N A C K I N G R A T I O S When starting out, start with something small & simple. E.g. 1:1 ratio 6 to 8 almonds (protein) 1x apple (soft carb) 1:1
- 13. Here's some more simple 1:1 ratio ideas Remember 1 x Protein and 1 x Soft Carb Keep it as simple as you can.
- 14. 1:1 We LOVE our Almonds!
- 15. T I M E T O A D D T H E H A R D C A R B As your body starts to burn more, you can add a hard carb for extra fuel. e.g. 2:1 ratio 1 x peanut butter (protein) 1 x apple (soft carb) 2 to 4 rice cakes (hard carb) 2:1
- 16. 2:1 Even More Snack Ideas 2:1 Snacks
- 17. Food is an energy supply to the body Supply the body with the correct energy, the weight will come off!
- 18. Mid Morning Mid Afternoon After Dinner When is the best time to Snack? Your body will talk to you every 3-4 hours
- 19. Time for a Snack Check-In List the foods you like to eat Proteins _________ _________ _________ _________ _________ _________ _________ Hard Carbs _________ _________ _________ _________ _________ _________ _________ Soft Carbs _________ _________ _________ _________ _________ _________ _________
- 20. Snacks for the Week Put Together 4 Snacks 2:1 Snacks (Protein + Hard Carb + Soft Carb) 1. ____________________________________ 2. ____________________________________ 1:1 Snacks (Protein + Soft Carb) 1. ____________________________________ 2. ____________________________________
- 21. More 1 : 1 Snack Ideas 6-8 Almonds with apple Yoghurt (Plain Yoghurt best) with strawberries Carrot sticks with Hummus Celery sticks with Nut Butter Apple with Peanut butter Cheese with Cherry tomatoes Shaved Chicken breast with any vegetable sticks Cream cheese with Carrot, Cucumber and Celery sticks Boiled egg with Raw Vegetable sticks Zucchini (or any vegetable) Frittata Tin of 4 bean mix or Baked beans with cherry tomatoes Tin of tuna with Spinach Smoothie with milk OR yoghurt and Fruit (1 piece of fruit)
- 22. More 2 : 1 Snack Ideas Avocado with spinach and tomatoes on rice crackers Hummus with spinach and tomatoes on rice cakes Tuna with lettuce and tomatoes on rice crackers Peanut butter and Banana on Toast Boiled egg, spinach on crackers Yoghurt with Oats or Muesli and mixed berries 6-8 Almonds, piece of fruit and small bag of plain popcorn Homemade muesli bars with a piece of fruit e.g orange Cheese and tomato on rice crackers Smoothie with milk OR yoghurt, 1 piece of fruit and Oats. Lean Deli meat (e.g Chicken or Turkey) with lettuce, cucumber and tomato on rice crackers
- 23. T H A N K Y O U ! We hope you've enjoyed our work on the "Importance of Snacking". We've learnt that when you add a smart, yet simple snacking routine to your day-to-day life the time spent getting organised will pay you back in so many ways. As a little bonus for taking the time to Snack with us, we've added a few of our favourite snack recipes which you can store, refrigerate or freeze to use throughout the week. absonfitness.com.au E a t f o r F u e l T r a i n f o r S h a p e
- 24. Raspberry Bliss Balls Ingredients 1 cup frozen raspberries 10 medjool dates, seeds removed ½ cup cashews or almonds 1 cup desiccated coconut & a little extra to roll balls in 1 teaspoon vanilla extract Method 1. Place all ingredients into a food processor and pulse at high speed until the mixture is broken down, well combined and sticky. 2. Use your hands to shape the mixture into balls. 3. Roll the balls in the desiccated coconut and place in the fridge or freezer to set. 4. Keep them in an airtight container to store in the freezer or fridge
- 25. Hommus dip Ingredients 1 clove garlic chopped, small 400g can chickpeas, drained 1 and ½ tbsp tahini Juice of 1 lemon (approx 30g) 20g olive oil ½ tsp sea salt Method 1. Place all in a food processor and blend until you get a nice smooth consistency. Add a little bit more oil to make it smoother if required. 2. Store in fridge until ready to use. Green Hommus Use above recipe & add a handful of spinach leaves & 2 cherry tomatoes Beetroot hommus Use above hommus recipe & add 2 peeled/roasted Beetroots.
- 26. Ingredients 1 tbsp Cacao powder 12 pitted dates 2 tbsp peanut butter 1 tbsp honey (you can also use agave syrup or rice malt syrup, but if you are using fresh dates you'll probably find that you won't need a sweetener) ¾ cup raw almonds (I use dry roasted almonds) Method 1. Place the dates, cacao powder and peanut butter into a food processor and blend until the mixture resembles a paste. 2. Add the almonds and pulse until desired chunkiness is achieved. (The mixture should be a little sticky and roll easily into balls.) Note: Don’t leave it too long or it will turn into a liquid mess. If your mixture is too dry, add a little sweetener and pulse through to mix. 3. Roll into balls and then roll in desiccated coconut (I like to use a teaspoon, you can make them bigger if you wish) Peanut Brownie Bliss Balls
- 27. Ingredients 1 cup of oats 1/2 cup of nut or/and seed mix 2 tablespoon of chai seeds 1/4 cup shredded coconut 1 teaspoon of vanilla 3-4 tablespoon of honey 1/4 coconut oil 1/4 boiling water Method 1. Mix all dry ingredients in bowl 2. Melt honey and coconut oil in saucepan on low heat and add to dry mix with boiling water 3. Bake for about 25-30mins. 4. take out to cool before storage or eating. 5.Store in airtight containers Muesli Bar