be quite true if you snack on junk food such as candy bars, snack
cakes, chips and crackers that are full of sugar, refined carbohydrates
and unhealthy fats. But healthy, real-food snacks have many health
benefits and can help provide you with a continuous supply of the
fuel necessary for optimal human performance. Research clearly
shows that healthy snacking can help you control blood-sugar levels,
improve metabolism, reduce stress and cholesterol, burn more body
fat and increase energy levels.
A healthy snack is just a small meal. And, the key to healthful
snacking is to reduce the amount of food eaten at regular meals, and
distribute this nutritional wealth throughout the day. Eat five or six
smaller meals that add up to the same amount of food that you would
normally consume in a typical two- or three-meal-a-day routine. The
ideal plan is to start the day with a good balanced breakfast that
includes an adequate serving of quality protein. For example, a veg-
etable egg omelet, a bowl of plain yogurt and fruit or a healthy
smoothie can get your day off to a good start. Skipping breakfast may
be one of the worst nutritional bad habits, but worse yet is eating a
high-carbohydrate breakfast of cereal or a bagel, which can be coun-
terproductive, negating all the effects of this more healthy style of eat-
ing. From breakfast on, plan to eat every two to four hours, based on
how good it makes you feel. Those under more stress or with blood
sugar problems usually need to eat more frequently — especially ini-
tially, when eating every two hours can quickly make significant
changes in overall health.
An example of a daily meal schedule starts with breakfast, a mid-
morning snack, lunch, a mid-afternoon snack, a light dinner, and if
necessary a small snack (which can be a healthy dessert) later in the
evening.
Healthy snacks can be almost anything you like, just as long as
they are made from real, healthy food. For many people, snacks, like
regular meals, should contain protein. Experiment to discover how
much food you need and which types work best. Some people may
need to eat much larger snacks but others can get by on minimal
amounts like just a small handful of raw almonds. Snacks should be
just like any other healthy meal, just smaller, and still supplying ade-
quate nutrition. This might include:
158 • IN FITNESS AND IN HEALTH