For most people, around 3-4pm hunger strikes and they end up eating so many snacks that it ultimately ruins their day caloric wise. Why? Most people reach for snacks with just carbohydrates! Protein must be included in your snack otherwise you will not be full or satisfied. Even just plain fruit is a bad choice if not paired with a protein source (try adding peanut butter r nuts). We should be eating every 3-4 hours, so yes by 3pm you should have a solid snack to hold you over till dinner. Make it count and plan it out! Read labels and remember these goals:
Women: aim for 200 calories 10 g protein (15 even better) and 20-30 g carbohydrates
Men: aim for 200-300 calories 15 g protein (20 even better) and 30-40 g carbohydrates
Here are a few ideas that we have in the snack bar that can give you a head start.
- Reds yogurt and granola (210 calories, 34 g carbohydrates, 15 g protein)
- Cottage cheese and granola (267 calories, 24 g carbohydrates, 29 g protein)
- Quest bars (around 200 calories, 20 g carbohydrates, 20 g protein)
- Greek yogurt and apple (around 200 calories, 30 g carbohydrates, 15 g protein)
- Muscle milk lite and banana (280 calories, 40 g carbohydrates, 25 g protein)
- 16 oz protein shake (187 calories, 35 g carbohydrates, 12 g protein)
Estelle L. Benoit, RD, LDN