Have you made a resolution to eat better and lose weight? Follow our month-long program of daily nutrition tips, created by dietitian Leslie Beck to change your lifestyle for January - and beyond. And to get your fitness on track, try our personal trainer-designed Boot Camp 2012 program.
DAY 17: Eat an afternoon snack
If you arrive home from work, hungry and ready to eat everything in sight, this tip will help prevent overeating at the end of the day. But that’s not all.
Eating every three to four hours also helps keep your blood glucose (energy) level stable and fuels mid day workouts. Snacks also provide an opportunity to boost your intake of important nutrients such as protein, fibre and calcium.
Snacks should include carbohydrate to fuel your muscles and your brain, along with protein and a little fat to slow digestion and keep you feeling energized longer.
Healthy snack ideas include:
fruit and nuts (a small handful)
yogurt and a medium-sized fruit or berries
a homemade fruit smoothie made with milk or soy milk
one cup of bean or lentil soup
half of a small pita with tuna, raw vegetables and hummus
whole-grain crackers and part skim cheese
half a cup of bran cereal with yogurt.
If you like the convenience of energy bars, choose a bars made with whole food ingredients such as fruit and nuts.
And if the lag time between breakfast and lunch is long, include a midmorning snack too.
Want more information related to today's tip? Read on:
Considering a mid-morning snack? Read this first
Midafternoon slump? Sugar isn't the answer
Got a snacking problem? Try protein
Missed earlier days? It's easy to get caught up.
DAY 16: Track your calories
DAY 15: Ban sugary drinks
DAY 14: Eat an orange vegetable
DAY 13: Add ground flaxseed to your diet
DAY 12: Eat one vegetarian meal
DAY 11: Pass on the salt
DAY 10: Plan next week’s meals in advance
DAY 9: Eat a leafy green vegetable
DAY 8: Drink a cup of green tea
DAY 7: Snack on fruit
DAY 6: Use a smaller plate
DAY 5: Eat more veggies
DAY 4: Practise eating slowly
DAY 3: Boost fibre at breakfast
DAY 2: Drink a large glass of water before each meal
DAY 1: Keep a food diary for the next seven days