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To snack or not to snack?

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Sweets, desserts, chips, there are so many tasty treats out there. There are several reasons why sweets or chips is calling your name. My first advice is to make sure to eat your meals so you will get nutrients and enough energy. If you are hungry your body will scream after quick energy – which usually contains sugar and fat.If you have a sweet tooth in the afternoon, add a nutritious snack like a smoothie. If you eat sweets or salty treats often your taste buds will get used to the sweet or salty taste and will require more to be satisfied. Is this your problem limit your intake of sweet and salty treats and the desire to eat these snacks will most like decrease.


My philosophy is that you can eat everything but not all the time, so sometimes you can eat that cinnamon roll and other days you pick a piece of fruit. The plate model is one way to compose a healthy plate. Carbs, proteins, fats, and veggies makes a filling meal, and your sweet tooth will most likely decrease.


This is the Swedish Food Agency’s plate model with the one on the left in both examples is for an active person and the one on the right for a non-active:

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Quick tips

  • Make sure to eat nutritious meals that will fill you up.

  • Add an afternoon snack so it won’t be too much time between lunch and dinner.

  • The forbidden food is usually the one calling your name, so limit sweets but don’t do food bans.

  • Remember: you can eat everything but not all the time.


Think before you eat:

  • Before eating a treat, ask yourself. Am I hungry or having a sweet tooth?

  • If the answer is hungry: eat a healthy snack.

  • If you are not hungry but want something sweet make sure to have a healthy treat nearby.


Also, ask yourself:

  • Is it worth it? Are the kids half eaten candy worth it? Most likely NO

  • Is the dry cinnamon roll from a few days ago worth it? Most likely NO

  • Is the freshly made cake from your favorite café with your friend worth it? Most likely YES.

  • By asking yourself these questions you will start to become more mindful in your food choices.


Source: Livsmedelsverket

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About the author Emma

Challengize health tips are written exclusively for you by Emma Lindblom, registered dietitian (Sweden and US). Emma has a master in Exercise Science from the University of Houston, Tx, USA. She also finished the International Olympic Committee Sport Nutrition Diploma and work with high performing athletes. Emma is a lecturer; writer and her focus is to help people reach their goal with a healthy lifestyle. Her special focus is how to be healthy and reach your personal goals.

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