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What’s the ideal number of calories for a snack?
How many calories should your mid-afternoon snack have? How much should you eat compared with the other meals of the day? How do you calculate your calorie intake for snacks, for both adults and children, depending on your height, weight and whether you’re male or female?
The 4pm snack, more commonly known as “afternoon tea,” is particularly common for children, but this break can also offer many advantages for adults. In particular, it helps to spread out the absorption of nutrients in the second half of the day, which allows us to have a lighter dinner and avoid the feeling of hunger in the evening.
Additionally, a balanced snack can help stabilize blood sugar levels, improving concentration and mood during the afternoon. The portion for children can represent 10% of the daily intake, compared to 5% for adults. Calculate the number of calories you can consume during this snack below!
What are the healthiest snacks?
Some healthy snack ideas for your mid-afternoon break
Snacking is not a compulsory part of life, but more a question of habit, and is often associated with childhood. Over the last few decades, industrialists have taken over the snack market, offering innovations that are often high in calories but low in nutrients, commonly known as “empty calories.” However, snacks should be no exception to the rule of balance, and “full calories,” those containing essential nutrients, should reign supreme at four o’clock. For instance, a pouch of fruit puree is not equivalent to a whole piece of fruit, even if advertisements portray these pouches as being picked directly from the tree. Snacks should be healthy and nourishing; otherwise, they simply become empty nibbles.
Tips for choosing a healthy and balanced snack
- When selecting a snack, consider incorporating a drink such as water, tea, or herbal tea. If you’re used to sweetened beverages, gradually switch to them without sugar; your palate will adjust quickly, and your body will benefit.
- Opt for one piece of fresh fruit, ideally organic and in season. Organic fruits often have higher nutrient levels, including beneficial compounds in the skin, which may be lost in conventionally treated produce.
- If you have a habitual snack of biscuits, choose low-fat and low-sugar options made from whole grains.
- As an excellent alternative, a small portion of almonds or walnuts can be satisfying and nutritious.
- For those who prefer dairy or non-dairy options, a yogurt—whether dairy or plant-based like soy yogurt—can provide a good source of protein and calcium. This variety ensures that you’re not only keeping hunger at bay but also fueling your body with essential nutrients that support overall health and well-being.
Balancing your snacks with these healthier options can help maintain energy levels and contribute positively to your daily nutritional intake.
