Such snack should be low in fat but high in carbohydrates. Nutritionists say that, you should take three meals per day with two snacks between them, i.e. one in the morning and one in the afternoon
The insulin becomes active during the sugar intake, showing high sugar level which is then followed by a span of lower sugar level. Research shows that a person's blood sugar level can be very low before the snack, that is why we typically tend to feel low in energy and tired.
On the other hand, taking large meals will affect the digestive system, because the body has to struggle a lot to convert the food into energy, hence it causes bloating and low energy. Because of this, if you eat less in several meals, it will divide the calories, maintain the blood sugar sugars at optimal levels, and you will feel more energetic.
Nutritionists recommend three to four hours of gap between meals and snacks, and if you do it on a regular basis, your blood sugar level will remain normal, making you feel energized and active.
When we eat in a consciously aware manner, we also become aware of the calories and fat level that we are intaking each day and this also helps us to make healthy, calorie-wise food choices!
Now coming back to snacking, it is important to choose your snacks carefully. Because, if they are too sugary or very high in fat content, like chips and doughnuts, then they will harm you instead of giving you any benefit.
Healthy snacking is particularly very important for people who have challenges with maintaining their blood sugar levels, such as those with type II diabetes or those folks who find it difficult to maintain their blood sugar levels during long phases like night-sleep. In such cases, having a light, healthy snack intermittently can tremendously help to maintain the blood sugar and overall body-energy levels. Those who tend to get a drop in low blood sugar while sleeping, should take light snack 1 or 2 hr before sleeping, so that their blood sugar level remains balanced and controlled.
Healthy snack-food choices would include a serving or two of fresh fruits, dried nuts and other such nutritious foods.
Either ways- i.e. you choose to eat three meals a day with no snacks or five meals a day which includes couple of snacks, it is important to not exceed the daily calorie limit for your body-type, lifestyle and daily nutrition requirements.