


It’s that time of the day when you return home from a busy day’s work and tend to reach out for “snacks” or foods to satisfy UR hunger in a jiffy. But hold on to that thought. Snacking can de-route U from UR health goals. Let’s talk about snacking today. Most snacks U reach out for contain empty calories.
The term empty calories apply to foods and beverages composed primarily or solely of sugar, fats or oils. It also includes salty snacks such as chips, samosas, and other fast foods. These snacks tend to supply food energy but contain very little or no nutrition in the form of good protein, fiber, vitamins, minerals or any essential amino & fatty acids.
The U.S. Department of Agriculture (USDA) advises, “A small number of empty calories is okay, but most of us eat far more than something that is healthy.
It is particularly important to eat carbs and protein after your workout.
One review reports that for increase in consumption of added sugars, nutrients at most risk for inadequacy were vitamins A, C, E, and Magnesium.
The USDA advises the following levels of empty calorie consumption as an upper limit for individuals who engage in 30 minutes or less of moderate exercise daily.
Gender | Age (years) | Total daily calorie needs | Daily limit for empty calories |
Male | 2–3 | 1000 | 135 |
4–8 | 1200–1400 | 120 | |
9–13 | 1800 | 160 | |
14–18 | 2200 | 265 | |
19–30 | 2400 | 330 | |
31–50 | 2200 | 265 | |
51+ | 2000 | 260 | |
Female | 2–3 | 1000 | 135 |
4–8 | 1200–1400 | 120 | |
9–13 | 1600 | 120 | |
14–18 | 1800 | 160 | |
19–30 | 2000 | 260 | |
31–50 | 1800 | 160 | |
51+ | 1600 | 120 |
Eating the right food at the right time is a secret to maintaining a healthy weight and healthy lifestyle.
Here’s a list of quick snacks that U can make after a tired day at work.
It is particularly important to eat carbs and protein after your workout. UR body tries to rebuild its lost glycogen stores and repair & regrow the muscle. The protein helps in rebuilding muscle and carbs help in recovery.
The above snacks are convenient, quick , and easy to make. We have put together healthy, nutritious, guilt free snacks that U can have even on a busy day. UR wholesome snack is just a few minutes away!
Signup for weekly newsletter
By clicking, you agree to T&C and Privacy policy
Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India.
Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.
Copyright @ 2020 UR Life
We will credit the consultation fees if you choose to take one or more sessions
Book NowWe will credit the consultation fees if you choose to take one or more sessions
Book NowPlease select mood!
Get unlimited access to personalised wellness content curated by Upasana
Share your feedback to make UR wellness journey even better
Your first step to wellness, in less than a minute.
Minimum of 8 characters with atleast one number
Get unlimited access to personalised wellness content curated by Upasana