Snack smart
For hormonal balance ⭐️
Most people I know love a snack (myself included). There’s various information out there about how often we should be eating. It depends on sex but also many other factors like age, activity level, pre-existing health conditions, etc.
I personally tend to need some kind of snack mid-to-late afternoon to hold me over until dinner. But I notice this changing depending on where I am in my cycle, what kind of exercise I’ve done, if I’ve traveled, the weather, etc. And of course it depends on how balanced your core meals are and if they contain enough 🍳protein, 🥜fat, 🥦fiber and 🍚carbs (aka a balanced meal)!
Assuming you’re already eating nutrient dense and balanced meals, there are a few things that hold regardless of the variables mentioned above.
My snacking guidelines*
*I’m not a dietician nor physician and the below is not meant as medical advise. It’s what research shows helps keep our blood sugar (and therefore our hormones) balanced.
🥕🍳🥑The ideal snack is high in fiber and protein and/or healthy fat
🍰❌A snack should not consist of only carbs (sugar and/or starches)!
🐄Snacking ≠ grazing
Some will suggest eating small meals throughout the day every 2 - 3 hours. This doesn’t work for my body. I also find that level of planning overwhelming. But I believe the goal behind such a plan is the same as mine: to keep blood sugar stable. I find that can be done very well by simply eating balanced meals at breakfast, lunch and dinner. I don’t partake in grazing and/or eating every couple of hours because I’m of the view that our digestive system needs a break of ideally 4 -5 hours between meals (and longer overnight) in order to have a healthy gut⏱️.
But everyone is different and I encourage you to experiment and find what works best for you (just keep my snacking guidelines in mind)! I have a theory that snacking (on ultra processed foods) plays a notable role in PMS and perimenopausal symptoms as well as more serious issues like diabetes, autoimmune diseases, infertility, etc. Let me know in the comments or via DM if you’d like me to share some of my favorite snack recipes.
Warm regards,
Donelle