Junk food isn’t inherently a bad thing. In reality, snacks could be a very good thing. But you have to know the smart snacking rules.
Like Kim YawitzRD, a gym owner in St. Louis, warns, the first thing to consider when deciding on a snack is whether you’re really hungry.
“Boredom, stress, and an unwillingness to snack can trick your brain into thinking you need a snack in the absence of actual hunger,” says Yawitz. “Physical hunger comes on gradually a few hours after your last meal and can be satisfied by any type of food, while snack cravings come on quickly and are often reserved for one person. foods — such as cookies.”
Suppose you really If you’re hungry, Yawitz says your best bet is a snack that includes protein and fiber with little or no added sugar. “This snack combo will keep you full until your next meal, while minimizing fluctuations in blood sugar that can leave you cravings,” she says.
Yes, calories are important to consider, but the nutrients of the snack are just as important.
“The calories in a snack are important if you’re watching your weight, but the quality of the snack is just as important. Junk food that’s too processed and high in sugar can lead to cravings later in the day, making it harder to hit your daily calorie goal, says Yawitz.
Before that, Yawitz shared seven of her favorite high-fiber, high-protein snacks and got her approval.
Apple and almond butter
“A medium apple with 2 tablespoons of almond butter has 8 grams of filling fiber, plus 7 grams of plant protein,” she says.
Nutrition for 1 apple and 2 tablespoons almond butter: 272 calories, 7g protein, 28g carbs (0g added sugar, 8g fiber), 18g fat
Cheese and tomatoes
Yawitz notes that cottage cheese contains casein, which is “a slow-digesting dairy protein that promotes satiety.” She says she likes to mix the nutrient-rich dairy product with a little low-sodium taco for flavor and top it off with some cherry tomatoes to boost the fiber ratio. (If you’re looking for something sweet, scoop up a cantaloupe and top it with cheese, maybe with some Grape cereal as a topping.)
1 cup 2% cottage cheese and 15 cherry tomatoes: 229 calories, 26g protein, 21 g carbohydrates (0 g added sugar, 3 g fiber), 6 g fat
Protein-rich yogurt, berries and walnuts
“Protein ratio yogurt It tastes like pie filling and has 25 grams of protein per serving,” says Yawitz, who suggests topping it with a spoonful of crushed walnuts and a cup of blueberries.
1 box vanilla yogurt, 1 tablespoon walnuts, and 1 cup blueberries: 302 calories, 27g protein, 31g carbs, (0g added sugar, 4g fiber), 9g fat
Boiled eggs on toast
“Eggs are an excellent source of vitamins and minerals like choline, which help lower LDL – or ‘bad’ cholesterol,” says Yawitz. “I like them toasting after a mid-morning workout.”
1 slice toast and 2 hard-boiled eggs: 260 calories, 17g protein, 22g carbs (adds 5g sugar, 5g fiber), 12g fat
Whey Protein and Banana
“Whey protein powder is a convenient on-the-go snack that is much healthier than most gas station options,” says Yawitz. “Put a scoop in the shaker in your car, and grab a banana or fruit of your choice on your way out the door to add some balance to your snack.” (If you’re plant-based, try one of these muscle building vegan protein powder.)
1 scoop whey protein mixed with water and 1 medium banana: 229 calories, 25g protein, 31g carbs (0g added sugar, 3g fiber) 1g fat
Half turkey bagel with whole wheat bread
“Turkey breast is a lean protein that keeps you full without adding a lot of calories from fat. Yawitz says toss some on a slice of bread for a quick and easy snack. For more fiber, add avocados, lettuce, and/or tomatoes.
1 slice of bread with 3 oz white turkey: 213 calories, 23g protein, 23g carbs (5g added sugar, 5g fiber), 3g fat
Shrimp Cocktail with Crudité
“The shrimp cocktail is a nutritious, high-protein snack,” says Yawitz. “Add a cup of veggies for some fiber (and crunch!) but stay calm with cocktail sauces, which can be high in sugar.”
3 oz shrimp with 2 tbsp cocktail sauce and 1 cup carrots: 182 calories, 17g protein, 23g carbs (4g added sugars, 5g fiber), 1g fat
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