The importance of snacking.

3 meals & 3 snacks a day is our recommendation.

Insulin! It has 2 roles: manages your blood sugars AND stores fat. It’s important to keep insulin ticking in the right way. 3 meals and 3 snacks per day keeps insulin spiking evenly throughout the day. No hunger attacks! Most of all, it’s important not to skip meals. Skipping meals is a great way to gain weight.

Healthy snacking is an essential way to sustain your energy levels, reduce insulin spiking, minimize over-eating at meal time, and helps with getting micro-nutrients in your body.


Problems with Snacking

  • Vending machines don’t dispense the right snacks. I doubt this is news to you!
  • Snacks do not replace meals. You can’t skip lunch and then have a snack.
  • You need to prepare your own snacks for the most part.
  • There are constant snacking opportunities – coffee break, afternoon break, appetizers at social events, evening snacking. You must snack consciously.



  • Salted Edamame Beans
  • One piece of fruit
  • Or an apple with a little almond or peanut butter
  • 10-12 almonds or your favourite nut. Careful to not overdose on nuts!
  • Hard boiled eggs or deviled eggs
  • Carrots, celery or cucs with humus
  • Fresh Spring Roll (not deep fried)
  • Smoothie (with hemp hearts or a another protein source)
  • Green Shake
  • Good quality, hard cheese (3oz is a good serving size)
  • Avocado on a rice cracker
  • Tuna on cucumber slices
  • Salsa on endives
  • Chia Seed Pudding
  • A good quality protein bar (many available at VB)



  • You are looking for nutrient dense, whole and unprocessed foods.
  • Avoid sugar and white flour – yes that rules out muffins, cookies, cakes!
  • The majority of your snacking should be protein rich foods.
  • As usual, make sure your cupboards are stocked up with good options.
Our Covid-19 Response

Hello! No need to struggle alone. All our services are available online. Curb side pick up or shipping. Get healthy and stay healthy and shed some pounds along the way. Scientific plan, great food and a personal coach.

“This zoom thing is fantastic for my weekly check ins” –surprised and happy Vital Body client


The VB Staff – Em, Isabelle, Beverley and Zan