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we can consider having fi ve meals a day rather than the traditional three. In this way, we spread out the intake of energy more evenly throughout the day, which can work well provided the ‘snacks’ comprise good, wholesome food. This boosts our metabolism and makes sure that we drip-feed our body with the nutrients that it needs and eliminates the peaks and troughs of energy we can experience aſt er big meals when we haven’t eaten for a while. It also helps us make bet er food choices as if you are ravenous by lunch or dinner time, you are more likely to choose bigger portions of the wrong stuff . Done right, this kind of snacking works and a snack that sustains your metabolism and energy levels is a good thing. When making a snack to be eaten in the mid-morning/mid- aſt ernoon slot remember the following principles: Make sure the snack isn’t to too sweet and is going to deliver long lasting energy. The best way to do this is to fi nd recipes for snacks that don’t have too much sugar and that don’t mess about with the ingredients too much, as processing and long cooking times will always speed up energy release.


This is only a snack, so it doesn’t need to be big. Outside of exercise

you burn about 100 calories per hour, so to get you through till lunch you only need about 200-250 cals max. Spreading your intake of vitamins and minerals throughout the day helps the body to work at its best. So, if you make an 11am snack and a 4pm snack, use the morning snack to supply vitamins (see below), while the aſt ernoon is a good time to consume minerals. Key ingredients for ‘sustaining metabolism snacks’ are therefore dried fruit, nuts and seeds.

NUTRIENT RICH BREAKFAST-ON-THE-MOVE SNACK Breakfast really is the most important meal of the day and should never be skipped, so if there’s not time to sit down for breakfast, eating it on the go is a good alternative. There’s nothing to say that a breakfast on the move can’t be as healthy as when it’s eaten sat down and out of a bowl. The following tips are fundamental for a nutrient rich breakfast: Vitamins are crucial for many of the body’s physiological processes but many are carried in body fl uids which you lose when you go to the toilet. Therefore we need a fresh supply of most vitamins on a daily basis and it has been shown that the best time to consume these is in the morning so that the body can use them for the rest of the day. For this reason a breakfast snack should contain as much fruit and vitamin rich ingredients as possible. The old adage ‘Breakfast like a king…’ rings true and as it lays a good foundation for your energy levels and metabolism through the rest of the day, scrimping on breakfast is not the best idea. So, your healthy breakfast snack can be much bigger than the other snacks you might make. As long as it’s full of energy sustaining whole grains like oats, cooking up an energy snack with up to 500cals will set you up for the day just fi ne. 


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