It is okay to snack between meals as long as it is in a planned manner and includes healthy food. Snack size should be enough to stop hunger but without diminishing the appetite for the next meal.
By eating in a balanced way between meals we can keep our metabolism active. It also helps keep glucose and cholesterol levels stable, reduces anxiety and controls weight, among other benefits.
Junk food: This is a type of food that contains large imbalances in nutritional values. It contains high levels of sugar, fat, salt, spices, etc., as well as low nutritional value. It generates a particular effect once ingested, increasing the appetite and thirst. This type of food is very popular for the simplicity of its preparation and preservation. Its relatively cheap price, as well as its wide commercial distribution, makes it very easily accessible.
Metabolism: Metabolism is the process your body uses to get or make energy from the food you eat. Food consists of proteins, carbohydrates and fats. Chemicals in the digestive system break down food into sugars and amino acids, the fuel for your body. The body can use this fuel immediately or store energy within the body such as in the liver, muscles and fat body tissues.
Complex carbohydrates (Good): They provide calories, vitamins and minerals and are a good source of fiber. They are found in bread, whole grains, high-starch vegetables, legumes, etc. As they are slowly digested, your stomach will feel fuller longer and your blood sugar and insulin levels will stay stable.
Simple carbohydrates (“Bad”): They consist of basic sugars easy to digest. While they provide immediate energy, its effect is short-lived, so we feel tired quickly. There are natural occurring simple sugars, that do contain vitamins, and minerals like those found in fruits, milk (and dairy), and vegetables. And there are those found in processed foods. These are called Refined(Bad) sugars: these are sugars that only provide calories, but lack fiber, vitamins or minerals. For this reason, they are called empty calories. You can find them in foods such as candy, sodas, syrup and table sugar.
-You must eat breakfast every day.
-Try to eat 5 small portions throughout the day.
-Choose healthy carbohydrates over unhealthy ones.
-Avoid junk foods because they contain high levels of salt, saturated or trans fat, and sugar.
-If you go out to eat, a good strategy is to share a plate so that you avoid eating large portions.
-When you eat at home, be it between meals or a main meal, eat only the amount that you serve on your plate. This way you make sure you do not eat more than you should due to distractions or temptations.
-Eliminate the temptation to purchase junk food at the supermarket so that it is not available when you’re hungry at home.
-Make sure you have healthy alternatives on hand to eat between meals like fruits, carrot sticks, yogurt, etc.