It’s easy to get hungry when you’re on a diet, or you’ll get cravings every afternoon and want to eat some snacks, but either you’re afraid of getting fat and don’t dare to eat, or you accidentally eat more and feel full of guilt! Nutritionist Xiao Wei Lin shared three principles for choosing snacks when you are craving food. By choosing foods according to the principles, you will not only be full, but also have less burden, and you don’t have to worry about gaining weight if you eat a little more.
Principle 1: Balanced nutrition
A balanced diet, as the name suggests, is to try to have a variety of foods. It is recommended to use a combination of “carbohydrates + protein + dietary fiber” to make a match. Don’t just eat carbohydrates, but have enough protein. For example, when you want to eat snacks in the afternoon, you can choose protein yogurt or yogurt, and eat it with dietary fiber fruits; if you want to eat bread, remember to pair it with protein drinks such as soy milk or milk.
If you want to have a late-night snack in the evening, you can also choose snacks, such as rice and pasta with vegetables, eggs, or meat, to control the portion size; you can also choose Chinese breakfast-style steamed buns with eggs and sugar-free soy milk; if you are in a convenience store, you can also choose Mix rice noodles + one tea egg + 100g of vegetables in a unified way. This kind of carbohydrates + protein + fiber will make you feel full.
Principle 2: Pay attention to the speed and portion of eating
When you are greedy, you tend to eat very quickly and accidentally eat too much. It is recommended that when choosing food, try to avoid small types such as dumplings, cookies, chips, etc. You should also try to avoid simple carbohydrate foods to reduce empty calories. ingest.
Principle 3: Match dietary fiber
Dietary fiber can help you feel full faster. The simplest combination is fruit. If time allows, you can choose blanched vegetables. Simply pour sesame sauce on it and it will be delicious.
Finally, Xiao Wei Lin also reminded that food selection is very important when craving for snacks. Some foods are taboo, such as trying to avoid fried foods, not only eating sweets, drinking less soup (to reduce sodium intake), and avoiding a lot of sauces and Avoid small-volume foods, etc., especially for people who are on diet control.
