By this point in life, we all know that the ideal way to stay healthy and maintain an appropriate weight is to eat 5 times a day, consisting of 3 main meals and 2 snacks in the midday and mid-afternoon. But what is a good snack? What does a good snack consist of? To understand this well, we went to Jimena Padilla, Snack's Nutritionist for Kellogs, to explain point by point what we should consider when choosing a good snack. The basic qualities of a snack are that it should be less than 100 calories, low in fat, and nutritious and rich in fiber. This is considering a person who does little or no physical activity; if we have the healthy habit of moving around, we can consume more calories in each snack. The main function of this meal is to control hunger so that when it's time to sit at the table, we don't devour a portion larger than we should. That's why it's important for our snacks to be high in fiber, to provide a greater sense of fullness. To keep our metabolism active, we should eat every 4 hours, this is to control hunger but also to ensure satisfactory energy levels that allow us to carry out all our daily activities. Jimena Padilla holds a degree in Nutrition and Food Science from Universidad Iberoamericana and has an important background in the world of nutrition, so she can confidently tell us that there are no exact numbers that can apply to everyone regarding calories and portions. “It depends a lot on the physique and health of each person, on the physical activity they perform, and the amount of calories their body needs to function. We are all different, which is why we cannot say with certainty that someone should eat 1500 or 2000 calories a day; these are estimates for everyone, to have a measure to base ourselves on, but each person has a different diagnosis.” With this in mind, we can risk talking about ideal portions. A portion of 25 grams can provide us with between 100 and 150 calories from some food, and that is considered within the standards of a good snack. For Jimena, a good snack is 1 yogurt, a bar, 10 almonds, or a mini brownie (like the Special K ones that have 80 calories and taste delicious), all with less than 100 calories. “It’s important that we all consume foods from all food groups. We need carbohydrates for energy and for our brain to function properly; we just need to choose healthy carbohydrates and consume them in adequate portions.” An ideal plate (considering that each body is different) would consist of 1 handful of carbohydrates, 30 grams of protein, and 30 grams of some cereal. A similar combination could also apply to the snacks we choose to stay active and not hungry. “Look for carbohydrates that have the most fiber; they are the best for our body. And stop counting calories… It’s about making smart choices and not counting every calorie we eat. It has been shown that women who think positively have a 12% higher success rate than those who do not, and that’s where smart choices begin.” Thoughts turn into actions… let’s choose the best in every moment of our lives, starting from what we eat, so that everything reflects in how we look and feel. See original article.

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