We’re focusing on timing of snacks and meals to help build a strong foundation to help, moving forward. Once you’re eating at regular intervals throughout the day, then we’ll begin working on meal building. We’ll make gradual, gentle changes while your body adjusts, from a physiological and behavioral stand point.
It’s recommended to eat within an hour of waking in the morning, followed by eating every couple of hours (keep in mind, this is a starting point, we will space this out over time), with your last snack two hours before bedtime.
Fibre and Protein help stabilize blood sugar regulation, so we’re aiming to pair your snacks with both.
Here are some sample snack idea’s…feel free to add to these suggestions as well.
Fruit | Vegetables | Protein | Other |
|---|---|---|---|
Apple | Red Pepper | (3 tbsp) Greek Yogurt | 1oz Cheese |
Orange | Orange Pepper | 250 ml Milk | Crackers |
Pear | Yellow Pepper | 2 Tbsp Hummus | ½ cup Tomato juice |
Plum | Carrot | 2 Tbsp Tzatziki Sauce | 20 Nuts |
Kiwi | Tomato | 2 Tbsp Nut Butter | Muffin |
Cantaloupe | Cucumber | 1 Boiled Egg | 1 oz seeds |
Berries | Snap Peas | Silks Almond/Cashew beverage (8 g of Protein per 1 cup serving) | Granola Bar |
Pair either a Fruit or a Vegetable with a Protein on a daily basis. Max 3 servings of fruit per day (including one with breakfast), unless you’re factoring in nutrition for activity (we’ll talk more about this during our live zoom calls). Serving size for vegetables for snacks is 1 cup (1/2 cup of two different vegetables to make up the 1 cup serving). Fruit serving size is about ½ cup of chopped fruit or a small-med sized whole fruit (with the exception of cantaloupe). Example pairing of regular snacks might include: an apple with natural peanut butter; grapes and yogurt; tomatoes, cucumber and tzatziki sauce; a banana and a cup of milk or almond cashew beverage. Be creative and have fun with this matching game.
You can pick from the “other” list three a week, to have in addition to your healthy snack and not in replacement of. This list are foods to have in moderation.
Be sure to have a glass of water each time you eat, throughout the day, up to two hours before bedtime.