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It’s 3 p.m., and you’re ready for a bite to tide you over — but how do you know what to choose? The perfect snack includes both proteinand fiber, which will help fill you up and prevent that blood sugar “spike” (and subsequent crash) that we get from less nutrient-dense options. When you’re picking healthy snacks, follow the four-for-four rule to crush cravings: Aim for a minimum of 4 grams each of protein and fiber per snack (as in one apple and a small piece of cheese), and never go longer than four hours without a bite. Keep added sugar to a minimum (under 6 grams). That way, you can enjoy real dessert later on.

A little background: Protein is made up of amino acids, or the building blocks that exist in your body and in food. You need these amino acids to build new tissue, whether it’s red blood cells or muscle cells. Protein is also responsible for many other functions in your body, including immune function and energy. In general, you can find protein in eggs, seafood, unsweetened dairy products (like yogurt), poultry, legumes, beans, chickpeas, peas, nuts, seeds, and lean cuts of beef and pork. Avoid processed meats, which can contain lots of sneaky sodium. When you’re on the go, choose from these convenient high-protein snacks. They all got the thumbs up from our Good Housekeeping Nutrition Lab, so you can munch away knowing you’re making a smart and filling choice.

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