Afternoon snack how many calories

If you buy through links on this page, we may earn a small commission. When most of us think of calories, we think of how fattening a food is. In dietary terms, calories are the amount of energy that a food provides. If we consistently take in more energy than we need, we will gain weight. If we take in too little energy, we will lose weight, fat, and eventually muscle mass.

The type and amount of food we eat determine how many calories we consume. For many people on a weight-loss diet, the number of calories in a food is a deciding factor in choosing whether or not to eat it.

How and when we eat can also make a difference, as the body uses energy differently throughout the day. According to the Dietary Guidelines for Americans, women are likely to need between 1, and 2, calories a day, and men from 2, to 3, However, this depends on their age, size, height, lifestyle, overall health, and activity level. The Dietary Guidelines for Americans recommend a calorie intake that ranges from 1, calories a day for an infant of 2 years to 3, for an active male aged 16 to 18 years.

This reduces their need for energy. From age 19 to 25 years, the recommended intake for women is 2, calories a day, but after 51 years, this falls to 1, Around 20 percent of the energy we take in is used for brain metabolism. Most of the rest is used in basal metabolism, the energy we need when in a resting state, for functions such as blood circulation, digestion, and breathing. In a cold environment, we need more energy to maintain a constant body temperature, as our metabolism increases to produce more heat.

In a warm environment, we need less energy. Cellular respiration is the metabolic process by which cells get energy by reacting oxygen with glucose to produce carbon dioxide, water, and energy. How efficiently energy from respiration converts into physical—or mechanical— power depends on the type of food eaten, the type of physical energy, and whether muscles are used aerobically or anaerobically.

In other words, we need calories to fuel bodily functions, such as breathing and thinking, to maintain our posture, and to move around. Here are some tips for burning energy and losing weight more effectively. Eat breakfast : A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day. Eat regular meals : This can help you burn calories more effectively and helps prevent mindless snacking.

They are high in nutrients and fiber and low in calories and fat. One study in people consuming an equal number of calories in either two or seven meals per day found no difference in calories burned 5. In another study, people with obesity who followed a very-low-calorie diet for 3 weeks showed similar decreases in metabolic rate, regardless of whether they ate calories as 1 or 5 meals per day 6. Yet, in one study, active young men who ate a high-protein or high-carb snack before bed experienced a significant increase in metabolic rate the following morning 7.

Snacking every few hours is often believed to increase metabolism. However, most studies show that eating frequency has little or no effect on metabolism. This results in an increased calorie intake for the day 8. For example, in one study, men with excess weight who ate a calorie snack 2 hours after breakfast ended up eating only fewer calories at lunch 9. In another controlled study, lean men ate either three high-protein, high-fat, or high-carb snacks for six days However, studies have also shown that snacking can help reduce hunger 11 , 12 , In one study, men eating a high-protein, high-fiber snack bar had lower levels of the hunger hormone ghrelin and higher levels of the fullness hormone GLP They also took in an average of fewer calories per day Another study in 44 women with obesity or excess weight noted that a bedtime snack high in protein or carbs led to decreased hunger and greater feelings of fullness the next morning.

However, insulin levels were also higher Most research indicates that snacking between meals does not affect weight 14 , Still, a few studies suggest that eating protein-rich, high-fiber snacks can help you lose weight 16 , For example, a study in 17 people with diabetes reported that munching on snacks high in protein and slow-digesting carbs resulted in an average weight loss of 2.

On the other hand, some studies in people with obesity or normal weight found that snacking may lead to slower weight loss or even weight gain 18 , They experienced a significant increase in liver and belly fat A study in 11 lean women revealed that consuming a calorie snack at p.

Read on for our list of 20 snacks with fewer than calories. This healthy snack adds up to only calories yet packs a punch of protein and fiber. Apples offer vitamin C , an antioxidant that helps create other antioxidants and plays an important role in immune health, according to the National Institutes of Health NIH. And the peanut butter adds extra protein to help keep you feeling full. According to the U. And one tablespoon of natural peanut butter has calories, 4.

Carrot sticks are a diet staple for good reason. As the USDA notes, one cup of these snackable veggies has only 50 calories, with fiber and nutrients that support overall health, such as beta-carotene, potassium , and vitamin K. When cravings for something salty and crunchy strike, reach for one or two! According to the USDA , two bags totaling about 2 ounces provide about 6 g of fiber 22 percent of the DV , along with 5.

Baked, not fried, chips and fresh salsa make this snack a better choice than greasy potato chips with dip. As the USDA notes, 10 tortilla chips have about 74 calories , while a half cup of salsa contains about A word to the wise: Store-bought salsa can be high in sodium — the USDA points out that 2 tablespoons tbsp of Pace Chunky Salsa has a whopping milligrams mg of sodium, or 10 percent of the DV. Be sure to read nutrition labels carefully.

Although calories will vary with the weight of the pita, half a medium-size whole-wheat pita has 75 calories , and a quarter-cup serving of hummus has calories , notes the USDA. Together, the two make a filling snack. This nutritious duo of apple and string cheese is the perfect on-the-go snack. A stick of low-fat string cheese is 80 calories , and a medium apple is about 95 calories.

Pairing low-calorie, fiber-rich cucumber slices with flavorful smoked salmon is a tasty way to stay fueled between meals.

Salmon is an excellent source of protein, omega-3 fats, and vitamin D 21 , Simply top half of a sliced cucumber grams with 1 tablespoon 17 grams of cream cheese and 2 ounces 55 grams of sliced smoked salmon. Sprinkle with lemon juice, salt, and pepper and enjoy. This snack has around calories. Mini egg frittata muffins are a filling breakfast food that can be enjoyed as a portable snack at any time of day.

Mix beaten eggs with chopped and cooked vegetables of your choice, grated cheese, and seasonings. Let cool, then pop the mini frittatas out of the muffin tin and pack them with your lunch for a healthy workday snack option.

Most mini frittata muffin recipes deliver around calories per frittata depending on add-ins. Many protein bars sold in grocery and convenience stores are packed with added sugars and other unhealthy additives. However, you can easily make your own protein bars with healthier ingredients based on countless recipes in books and online that can be modified to suit your taste preferences. Look for recipes that use wholesome ingredients like nuts, seeds, nut butters, dried fruit, and coconut and are naturally sweetened with a bit of honey or maple syrup.

Calorie content of homemade protein bars can vary widely, but many recipes deliver around calories per bar. Snacking on foods that are high in protein, fiber, vitamins, and minerals can improve your health and even help you stay on track with your weight loss efforts.

Tasty snacks, such as homemade energy balls, nut butter with fruit, veggies with hummus, and homemade trail mix are just some of the many healthy combinations sure to keep you satisfied throughout the day. There are mixed opinions about snacking. Some claim that it is healthy, while others believe it harms your health and causes weight gain. Here are 13 low-calorie foods that are….

When hunger strikes, reach for a snack that contains protein. Here are 30 healthy snacks that are easy to grab and guaranteed to satisfy your hunger. When limiting your calorie intake, it's important to choose nutritious low-calorie foods.

Here are 42 healthy foods that are very low in calories. Having a healthy snack on hand can make or break your diet. Here are 29 healthy snacks that are delicious and weight loss friendly.

Recent research done on humans indicates that calorie-restricted diets can slow down the aging process and increase longevity. Choosing healthy snacks can be difficult when you have diabetes. Here are the 21 best snack ideas for those with diabetes. If you want to moderate your calorie intake, pairing low calorie foods with higher calorie foods is a great place to start.

Here are 33 foods with…. Whether you eat fully vegan or are simply interested in reducing animal products in your diet, coming up with plant-based snacks can be challenging…. When hunger attacks at night, you may wonder which foods are a healthy option. Here are the 15 best late-night snacks that may even help you sleep…. Health Conditions Discover Plan Connect.

Share on Pinterest. Veggies and hummus. Apple slices with natural peanut butter. Coconut chips. Hard-boiled eggs. Homemade energy balls. Greek yogurt with berries.