Snacks are often considered the 'enemy' of dieting. However, snacks can become 'medicine' if divided into several portions of healthy foods. Let's learn about healthy snack consumption methods.

 

Check how hungry you are before eating

 

When you want to eat a snack, do not impulsively grab cookies, bread, or other snacks; instead, think about how hungry you really are. Rate your hunger level from 1 to 9 to decide whether to eat a snack. For example, if your hunger level is a severe 9, have a balanced meal with proper nutrients; if it is a milder 4, consume a small amount of nuts or a few pieces of fruit. This is a way to prevent impulsive snacking caused by stress.

Consume two hours before a meal

 

It is good to set a specific number of times and times for snacks. Usually, snacks are eaten 1 to 2 times a day, either 2 hours before a meal or 3 to 4 hours before bedtime. Eating snacks too frequently can disrupt overall eating habits. A habit of eating a lot of snacks late at night can interfere with sleep and also cause skipping breakfast the next morning.

 

◇Eating in multiple portions

 

Snack portions should be divided into small amounts and consumed multiple times. Excessive snacking can lead to obesity, but an appropriate amount of snacks can eliminate hunger and actually help prevent overeating and obesity. Snack calories should be adjusted considering the calories consumed during breakfast, lunch, and dinner, as well as calorie expenditure. If an individual burns an average of 1800 calories per day and eats two snacks of 150 calories each day, then breakfast, lunch, and dinner should each be limited to 500 calories. Typically, 10-20% of the total daily calorie intake is considered appropriate.

 

Avoid processed foods

 

You should avoid processed foods as snacks. Most processed foods contain artificial sweeteners, which cause the body to absorb more calories. A study from the University of Texas in the United States also found that drinking one can of diet cola with artificial sweeteners increases the likelihood of obesity by 37% compared to those who do not drink it. Instead of sweet, salty, or刺激 foods, or foods containing cream, consume appropriate amounts of fruits, nuts, and yogurt to supplement the nutrients your body is lacking.

 

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