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It's not just about eating every few hours, but about eating the right things. Each meal and snack should have a combination of carbohydrates, protein, and fat. Together, these macronutrients are magic: Carbs offer up energy while protein and fat are satiating.
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Food
June 24, 2016
Zahra Barnes
The Best Foods To Eat At Every Time Of Day
Set your clocks for all-day energy.
Via Flavia Morlachetti
Raise your hand if you've ever been so caught up in life that you accidentally skipped lunch! Sometimes it's disturbingly easy to power through your day without putting enough fuel into your body, which can leave you feeling hangry, weak, and completely unenthused at the thought of a post-work exercise session. As it turns out, eating every few hours is the key to getting both your body and mind through the day.
"Structuring your day so you're eating smaller, more frequent meals will not only keep you energized and focused, it will help keep your metabolism working at its highest so that you are constantly burning calories at your body’s maximum rate," Brigitte Zeitlin, M.P.H., R.D., C.D.N., founder of the New York-based BZ Nutrition, tells SELF. It'll also stop you from getting so ravenous you overeat during any one meal, she explains.
It's not just about eating every few hours, but about eating the right things. Each meal and snack should have a combination of carbohydrates, protein, and fat. Together, these macronutrients are magic: Carbs offer up energy while protein and fat are satiating. "When you add fat and protein to carbohydrates, the carbs are released more slowly into your bloodstream and your meal is digested a lot slower as well," Abby Langer, R.D., owner of Abby Langer Nutrition in Toronto, tells SELF. "That means you’ll be fuller for longer, and you wont have blood sugar spikes and crashes."
Here, a breakdown of what you should eat when, plus a few quickie recipes for inspiration.
Via Alice Day / EyeEm
8:00 A.M.
In general, breakfast should happen within an hour of you waking up. You're especially looking for a supercharged combination of protein and fiber. "Typically, breakfast foods are very carb-rich, like pancakes or a bagel with butter," says Langer. But filling the tank with fiber-less carbs and no protein is going to leave you hungry again soon (a feeling which could persist throughout the day) and won’t give you the sustained energy you need.
10:30 A.M.
"If you’re having a late lunch, you definitely want to squeeze in a mid-morning snack that is going to pack the greatest punch,"
if you do opt for a mid-morning snack, keeping it under 200 calories is a good idea. Otherwise, it starts getting into meal territory.
1:00 P.M.
Now is vegetables' time to shine. "Lunch is an awesome time to get in a lot of vegetable servings," "Veggies are super high in fiber, which is going to fill you up and keep you full, focused, and energetic enough to get through the afternoon."
4:00 P.M.
Some afternoon snack ideas:
1. An apple or banana with no sugar-added nut butter.
2. 2 Medjool dates with blue cheese.
3. Plain popcorn with a tablespoon of melted peanut butter.
7:00 P.M.
Some dinner ideas:
1. Roasted salmon with baked asparagus and zucchini.
2. Steamed broccoli and cauliflower with chickpeas and whole-wheat pasta.
3. A brown rice bowl with black beans, salsa, cilantro, and avocado.
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