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Mini-challenge # 5: Add one or two snacks to your day

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Breaking a bad habit… do you feel up to it?

“Wait a little longer, supper’s almost ready! If you eat now, you won’t be hungry anymore…”

How many of you have heard these famous words, at one point or another? And how many times did you sit down at the table for supper wanting to eat everything because you were so ravenous?

This week, your challenge is to break this bad habit by including one or two (1-2) snacks to your day.

Despite what you may have heard, snacks are beneficial and are a key element of a healthy nutrition!

First of all, the addition of snacks is often synonymous with a better management of hunger and satiety signals. It is therefore no surprise that most of my clients who want to lower their body fat percentage can’t succeed without including snacks to their daily routine!

Snacks will also help you maintain your focus at work, and improve your performance in training, as well as your recovery. Finally, they will provide you with a surge of energy; you will therefore say farewell to the 4 PM downs!

Here are some things to keep in mind to be successful with this challenge:

  • Hunger is generally felt 3 to 4 hours after your last meal. Try to take this into account when planning your snacks!
  • Remember to combine carbs and proteins for the perfect snack (consult the chart below for ideas)! Carbs will be your source of energy, and proteins will provide you with the feeling of satiety you hunger for!
  • A snack should satisfy you without filling you up the way a meal does. Let your level of hunger determine the size of your snack, but keep in mind that a typical snack contains around 200 calories, 15-30 g of carbs, and ~10 g of proteins.
  • Most importantly: always keep a snack handy (in your car, at the office, as well as in your gym bag). This way, you will never be unprepared!

A few suggestions to inspire you: minidefi5_tableau_eng

And you, how will you be successful with this challenge?

By Alina Petre, P.Dt., nutritionist

Alina Petre

Nutritionist and nutrition coordinator, Alina has been part of the Nautilus Plus team since 2011. Holder of a bachelor’s degree in nutrition from McGill University and a diploma in sports nutrition through the International Olympic Committee, she is also a member of the Ordre Professionnel des Diététistes du Québec. Passionate about nutrition as much as about sports, she is currently completing a master’s degree in sports nutrition in Stirling, Scotland. In addition to working out regularly and taking part in various physical activities, from climbing to surf without forgetting yoga, Alina loves sharing her nutrition tips and tricks. Her objective is to make nutrition simple and accessible to everyone in order to have as much impact as possible on your daily routine!

Mini-challenge # 5: Add one or two snacks to your dayis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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