Some people like to have just three square meals per day while others find it better to eat smaller meals and have snacks. There is no right or wrong way for everyone. It is about finding the right eating pattern that keeps your energy going all day long.

For appetite and blood sugar control, don’t go for more than 5 hours between meals. An afternoon snack is often a good idea, while eating in the evening before bed can make it difficult to sleep well and digest your food properly.

For any snack, local seasonal vegetables are ideal. Avoid fruit juices as even unsweetened juices are high in fructose and will raise your blood sugar.

Here are some other healthy snack ideas that include a source of protein to help manage hunger, blood sugar and moods:

• frozen blueberries with organic plain yogurt
• nuts and/or seeds with fresh fruit
• apple with organic peanut butter
• dried apricots with walnuts or almonds
• fresh fruit with almonds or walnuts
• fresh fruit with a slice of organic cheese
• Wasa™ or Ryvita™ crackers with organic peanut butter
• raw vegetables with Hummus
• homemade pita chips with salsa

Did you know? Protein foods take about 3 – 5 hours to digest, while carbohydrates are digested immediately within about 30 minutes. Protein foods include meat, fish, poultry, eggs, nuts, seeds, tofu and legumes.
For a balanced diet, fill half your plate with vegetables, ¼ with protein foods and ¼ with whole grains.