To snack or not to snack, that is the question. Most people need a boost between meals. That is when snack time comes into place.
Snack Time
There is no set number of meals. The pattern to follow depends on activity, lifestyle, and general health. It is meant to be flexible. Ideally, plan your day to include three meals, breakfast, lunch and dinner; include two to four snacks, depending on your lifestyle and level of activity.
Snacks can be part of a healthy diet. Two to three hours after breakfast, sugar levels change and for many people a snack on time will stabilize insulin levels. Snacks will keep your appetite under control and your energy level high during the day.
The need for a snack, how many snacks, kind of snack, and portion sizes depend on lifestyle. Flexibility is the rule here. Tere will be days we won't need snacks at all -think of festivities- and times when does not used to snacking will need some extra food because circumstances make them wait longer than usual for their meal. Those who have to go long hours between meals, certainly need a boost.
Typically, you'll need one mid morning and one mid afternoon snack. You will probably welcome a second snack in the afternoon, depending on how late your dinner will be, or in the morning, especially if you have a late lunch. Have your first snack two hours after breakfast, certainly, don’t wait more than three hours.
Almost everything can become a snack. A piece of fruit can be considered the perfect ready made snack, and the recommendation is to have fruit apart from the meals; having said that, we prefer to include always a little protein. Sorry, not always, just most of the times. For instance, a banana half an hour before exercise can help to perform better and prevent cramps, because digestion takes about twenty minutes, giving you a sugar boost at the right time, and it is rich in potassium. Adding protein would slow down the digestion process; it would give you a steady level of sugar for a longer period, but no boost.
A few people feel better just having three larger meals, no snacks in between. Maybe snacks are a temptation for them or they cannot help overeating. No snacks, that is fine if you are getting all the nutrients you need and you do not feel sluggish between meals.
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