Nutrition FAQ

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A good snack to have at night would be something around 300 calories or less. Ideally something with a mixture of carbohydrates, protein and fat in order to satisfy hunger and keep your blood sugar from getting too high.

Here are some healthy examples:

  • Low-fat yogurt with granola
  • Rice cakes with reduced fat cream cheese
  • Crackers with low fat cheese
  • Hummus on whole wheat crackers or pita bread
  • Pudding cup
  • Mozzarella cheese sticks
  • Trail Mix (in moderation – come to Nutrition Services for some recipe ideas)
  • Veggies with low fat dip or salad dressing
  • Whole grain cereal with milk
Studies have found consuming alcohol without food can increase appetite. Alcohol stimulates a number of neurochemical and peripheral systems implicated in appetite control including leptin a hormone found in the bodies fat tissue which controls appetite. High levels of leptin signal to the brain that the body’s “full” and to stop eating. When alcohol is consumed leptin levels are low.

Good snacks to have after working out combine sources of carbohydrate and protein. Both are very important to refuel the muscle of depleted energy stores. Carbohydrates replete low glycogen stores, and protein helps with the repair and growth of muscle.

These snacks should be consumed as soon as possible after a workout as this is the greatest time to provide necessary nutrients. Muscles can be thought of as sponges after exercise and will absorb glucose and amino acids from carbohydrates and protein very readily.

Here are some examples:

  • Cheese and crackers
  • Peanut butter and jelly sandwich
  • Tuna sandwich
  • Fruit and nuts
  • Trail mix
  • Milk and cereal