How to snack healthily without getting fat?

I really like eating fruits, fried foods, soft drinks... So how should I consume snacks without becoming obese and affecting my health? (Hong, 29 years old, Hanoi )

Reply:

Unhealthy snacks are always very tempting. To snack healthily, without gaining weight, you first need to identify whether you want to snack because you crave it or because you are hungry.

If you are hungry, it may be because you did not eat enough at your main meal or your meal was not nutritionally balanced. Instead of snacking, eat a snack that is half the size of your main meal, with only vegetables and protein.

If you want to eat because of cravings, try to think about what triggers your cravings, for example, sweet or salty or sour foods, or simply seeing other people eating. Once you identify clearly, you can eat, but you need to pay attention to the following points: Snacks do not contain ingredients that are harmful to health, including sugar, refined starch, trans fat, sweeteners. If there is starch, choose the type of starch with whole grains such as oats, quinoa, nuts, whole grains.

For fruits and vegetables, choose sugar-free or very low-sugar varieties such as cantaloupe, oranges, lemons, tangerines, and grapefruit. Avoid durian, rambutan, mango, and jackfruit; and avoid starchy vegetables such as pumpkin and potatoes.

Also, make sure that your snacking portion fits in one fist at a time.

In particular, the two times when snacking has the least impact on weight loss are right after a main meal and before exercise. The reason is that right after a main meal, if you have eaten a standard meal with lots of vegetables, nibbling on a dessert snack will have less harmful effects. Snacking before exercise also avoids hunger, reducing the risk of hypoglycemia.

You can refer to some non-fattening snacks, such as: cereals with milk, boiled fresh beans, a handful of nuts, fruit and vegetable smoothies, protein-rich drinks such as whey protein...

Doctor Phan Thai Tan
HomeFiT Weight Loss Health Coach

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