1. Glass of Chocolate Milk
(8 ounces)
Quench your thirst and stifle your sweet tooth with a glass of low-fat chocolate milk. It’s a perfect postworkout snack because of its mix of protein, carbs, sugar, nutrients, and electrolytes. Research published in the Journal of Strength and Conditioning Research indicated that athletes who drank low-fat chocolate milk following exercise had improved training times, more muscle, and less fat than those who stuck with typical sports drinks. Similarly, a Canadian study found that milk rehydrated children after exercise better than water did.
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2. Greek Yogurt
(1 container, 6 ounces)
Mix plain Greek yogurt with fresh fruit to take in several grams of fiber for a fraction of the sugar you’ll find in flavored varieties–which typically contain less than a 1 g of dietary fiber and as much as 20 g of sugar per 6-ounce serving. But if you’re in a pinch for time it’s okay to reach for a fruit yogurt. Just make sure you choose Greek yogurt. Even though you’ll be getting a hefty dose of sugar, you’ll at least be getting substantial protein (a whopping 14 g, and more than twice what you’ll get from other types of yogurt. Greek yogurt is a powerhouse. It has so much protein.
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3. Nuts
(1 ounce)
An ounce of nuts packs tons of protein and fiber, as well as heart-healthy fats that can lower LDL (bad) cholesterol, and magnesium, which may help prevent type 2 diabetes. You can nab all of these benefits without consuming too many calories if you stick to the proper serving size. Try 30 pistachios, 23 almonds, or a mix. The rule of thumb is that a serving is about the size of a shot class.
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4. Nutrition Bar
There’s no shortage of energy bars to choose from when you’re on the go, just be sure to shop smart. “Look for bars that contain less than 200 calories and compare the nutritional labels. You want to go with the bar that offers more fiber, less sugar, and adequate protein (about 5 to 10 g). In the ingredients list look for more natural sugars–for example, evaporated cane juice or honey–than added sugars. Also, look for nuts to ensure the bar’s fat content is from a healthy source.
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5. Snack-Size Cottage Cheese and Fruit
(4 ounces)
Eat snack-size cottage cheese with a banana. A number of brands sell single-serving 4- or 5-ounce cartons, which can help control portions. I recommend a low-fat choice–it doesn’t have to be fat-free because a little fat helps keep you full.
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6. 100% Fruit Pouches
(3 ounces)
An individual, squeezable packet of pureed fruit is better for you than fruit juice and is great on the go. Each portion is made from pureed whole fruit and sweetened with juice concentrate, so it contains no added sugar. Some pouches even contain vegetables. While you won’t get as much dietary fiber as you would from a piece of whole fruit or a serving of vegetables, a packet still provides a helping of vitamins and minerals at about 70 to 90 calories for a 3- to 4-ounce serving.
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7. Chinese Snack Mix
(1/2 cup for a mix with in-shell pistachios, 1/4 cup for a mix with shelled pistachios)
Mix pistachios, Asian sesame sticks, and wasabi-covered peas for a tasty and healthy treat to have on hand. It offers a nice balance of protein, healthy fats, and carbohydrates, and provides three different food groups. You’ll get several grams of protein from the pistachios, a serving of grains from the sesame sticks, and fiber and additional vitamins from the peas.
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8. 100% Tomato Juice Cocktail Beverage
(8 ounces)
Just 4 ounces of juice provide a full serving of vegetables. Make sure you look for juices with lower sodium. You should be able to find some with 140 mg of sodium or less per serving. You can throw in hot sauce or lemon juice to perk up the flavor.
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9. Whole Wheat Tortilla and Hummus Roll-Up
(1 tortilla, 1 tablespoon of hummus)
Slather hummus on a tortilla, roll it up, and you’ll be on your way with a fiber-rich snack. The first ingredient in hummus is chickpeas, which provide fiber and a little protein. Choose a tortilla that’s 100% whole wheat.
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10. Whole Wheat Breakfast Cereal Mixed with Dried Fruit and Almonds
First, choose a cereal like whole wheat Chex or Quaker Oatmeal Squares that is made with whole grains. There are so many great whole grain cereals, so don’t even bother with ones made with white flour. Then mix it with almonds and dried fruit. Look for a dried fruit with no added sugar. Dried apricots and raisins are typically good choices. Your snack-time concoction will contain plenty of fiber from the cereal and protein from the nuts.
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11. Brown Rice Cake with Nut Butter
(1 rice cake, 2 tablespoons of nut butter)
A brown rice cake has about 35 calories, which makes an extra light and airy foundation for your snack. Improve the nutritional value by spreading your favorite nut butter on the cake. If you go with peanut butter, I would stress choosing a natural peanut butter. Commercial peanut butter may contain excessive amounts of sugar or sodium that could negate the peanut butter’s health benefits. For an added flavor boost, drizzle on a little honey or sprinkle chocolate chips on top.
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12. Hard-Boiled Egg
(1 egg)
At only about 70 calories, an egg is a protein-rich, low-calorie bite. The yoke is high in choline, which may lower cardiovascular disease and breast cancer risk, and also contains leutine, which promotes eye health. Boil a bunch at the beginning of the week, then when hunger strikes peel an egg for an easy, nutritious snack.
Article Source: http://www.rodalewellness.com/
Pictures: Thinkstock, PeterRabbitOrganics.com, Mitch Mandel
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