Snacks
For those who have difficulty finding the time to eat 3 well-rounded meals daily, healthy snacking may be an alternative to supplying the body with needed energy and essential nutrients. In fact, eating more times throughout the day will increase the amount of times you digest, which is a metabolic process, thus increasing your metabolism. Also, by eating snacks throughout the day, you will never become hungry enough to gorge on unhealthy food.
- Healthy snacks should account for 20-25% of an athlete's total daily caloric intake
- Choose low-fat wholesome snacks (bagels, muffins, bread sticks, crackers, chopped vegetables, fruit, yogurt, walnuts, low-fat and non-fat cookies and cakes)
- Plan snacks! Take a few minutes and break down the large packs of snacks into small paper or plastic bags or containers. This practice will help the athlete control serving sizes and provide a simple healthy snack while "on the go"
- Selecting low-fat snacks does NOT mean you can eat unlimited amounts. Remember, healthy snacks still have calories and any calories consumed over and above daily caloric expenditure result in weight gain
- Nutrient content of common snacks
- The athlete should not rely solely on snack foods as the only source of energy and nutrients for the body. Eating well-balanced meals should still be a priority for the athlete