What is a “Strong Snack,” you ask? And how is it different from a plain ole snack? Though a handful of grapes or a bag of chips from a vending machine is considered a snack by most, I suggest snacks that have more holding power so that you can focus on the tasks of your day without having to stop for a few bites of food every hour.
If you run your “food fuel-tank” near empty, with long hours between meals, you may be setting yourself up for craving battles that you can’t win, or even binges that will cost you several workouts to burn off.
For active people, I recommend eating 4-5 times daily: typically breakfast, lunch, and dinner, plus a mid-afternoon “Strong Snack.” If you have long, active days, you may need to add another “Strong Snack” mid-morning.
Ideally, I like combining three food types, which is more like a very small balanced meal than a snack. The food types I suggest for a “Strong Snack” are satisfying, and calcium and antioxidant-rich: a fruit, a healthy fat, and a dairy/non-dairy alternative. The fiber and protein make these mini-meals satisfying enough that they won’t leave you craving a second package of a 100-calorie pack of mini Oreos after a “not-so-Strong-Snack pack” for example.
Remember, you won’t be setting yourself up for success by skipping meals or going more than 5 hours without eating a meal or “Strong Snack.” Overly hungry people often make choices they regret, or cause their bodies to conserve energy due to inadequate fuel.
It’s like driving your car around with the fuel light flashing, often making one feel they must urgently fill the tank with whatever is nearby, and hastily, without carefully considering what it is they are stuffing in their hungry mouths. Perhaps you have experienced that one too many times yourself?
My favorite “Strong Snack” combination typically ensures a minimum of 5 grams of protein and 3 grams of fiber, both of which help to hold you over gracefully until your next meal. Choosing one item from each column in the “Strong Snack” chart from my first book, the Countdown to Your Best Body Success Journal, will be about a 200-300 calorie snack. If you are especially active, you may need to add a second fat and perhaps even a grain, or have an additional “Strong Snack” during your day. The amount depends on your activity level and thus overall calorie need).
Not hungry for a “Strong Snack?” If you can go from noon to the typical 6:30-7:00 pm dinner with no need for a snack, I would suggest you “drive your car around more often” to use up your “food fuel.” (See the Pounds and Calories section of my book for details). Or, if you are quite active, but still are not hungry during the day, consider the following:
In order to set yourself up for success, I suggest prepping your “Strong Snack” the night before, or even the week before. When preparing your snack, keep in mind the components of the “Strong Snack:” a healthy fat, a dairy/non-dairy alternative, and a fruit. An example could be a tennis-ball sized apple, with 1 1/2 teaspoons of almond butter and a mozzarella string cheese stick.
Many of my Best Body Superstars – those who have completed my 52-day Best Body Countdown and are maintaining their Best Bodies – say that the “Strong Snack” is essential to their continued success. Always having a “Strong Snack” (or two if needed) planned into each day will allow you to keep your body fueled, your mind sharp, and your cravings under control. Cheers to Your Best Body!
