Snacking: How to snack properly for healthy weight management

How many times in our lives, while going through our weight management diets and exercise routines have we felt or thought that snacking was counter-productive to our weight management goals? While it is certainly true that snacking on a variety of sugars, fats, carbs, etc… are not good for you, snacking on things that are high in fiber, water content, and or protein is actually good for you. Snacking on the right foods can help your internal furnace called metabolism stay burning longer, thereby continually burning calories and giving you more energy.

By snacking on foods that have fiber, you help your digestive system clean itself out and by snacking on foods that have a higher water content (such as most vegetables), you can get a feeling of “fullness” while your actual calorie intake remains low (This is especially relevant to those that are trying to lose weight, as you are not taking in a lot more calories). It is also a good idea to incorporate some lean protein sources while snacking, especially if you are doing anything strenuous between meals. Your body needs the amino acids that make up protein in order to repair muscle and support the organs in your body.

By feeding your body every couple of hours on a set schedule; either by eating 3 regular meals a day with a couple of small healthy snacks interspersed between meals, or if you eat smaller portions at a time and eat 4-5 times a day instead, your metabolism will stay burning and your body will burn calories more effectively which in turn can help give you more energy throughout the day. Regardless if you are wanting to lose weight, maintain an already healthy weight or even gain weight in the form of lean muscle mass, your body will need fuel in order to help you accomplish your weight management goals. Here are some tips on what to look for in snacks in regards to your weight management goals:
For losing weight and for maintaining an already healthy weight: Make sure to get some protein, but mainly stay with foods that have a higher water content and some fiber.
For gaining weight/lean muscle: Stick with the higher protein foods, but make sure to get some fiber as well. Your body will need the protein to help repair the muscles damaged after a workout.


Brian Rungaitis
Wellness Coach

***PLEASE NOTE: This blog post is for informational purposes only and not to be construed as medical advice. Before starting any diet or nutrition plan, please consult with a doctor or certified nutritionist. It is also recommended that you consult a certified trainer before starting any exercise or workout routine***