Snacking is important. The snack should provide 10% of daily energy intake. Five daily food intakes ensure a balanced diet.
Snack ideal balance of nutrients. The model is based snack in the recovery of the sandwich, milk and fruit. The bun and chocolate are recommend one-twice a week in proportion to energy expenditure.

Why are snacks important?

Snacks are significant because they help you maintain your energy level between meals so you can make the things you love to do. Eating small meals and balanced snacks can help you avoid overeating during meals.

What foods should I choose as a snack?

Foods such as grains, fruits, vegetables, protein snacks and dairy products are healthy because they are packed with nutrients. Foods like chips, cookies and sweets are not healthy because they are full of refined grains and refined sugars that can increase insulin levels. It’s okay to eat these snacks occasionally, but not every day. Remember to choose foods from the grain group that are high in fiber and low in sugar and combine them with foods high in protein. For example, try apples or celery with peanut butter, whole grain crackers with cheese, pita bread, whole grain or carrots with hummus, or yogurt and nuts.

Easy ideas for snacks:

* Cheese Sticks
* Popcorn
* High-fiber cereals like Kashi ®, Puffins ®, and shredded wheat (look for cereals that contain 5 grams or more of fiber per serving)
* Nuts
* Fruits like apples, oranges or grapes
* Energy bars like Luna ® Balance ® or (look for energy bars that have (<25 grams of carbs per bar)
* Peanut butter and celery, apples or crackers
* Low-fat yogurt with granola or fruit
* Yogurt smoothies low calorie
* Hummus and Carrots
* Cheese curd
* Cheese and high fiber crackers like Kashi TLC ®, Ak-Mak ®, Triscuit ®, or WASA ® (look to have at least 2 grams of fiber per serving)
* Fruit Salad
* Sugar-free gelatin with fruit
* Soy nuts
* Raw vegetables (like carrots) with low-fat dressing or dip yogurt
* Celery with low fat cream cheese
* Sunflower seeds
* Whole grain bread or English muffin with cheese