Snacks aren’t bad in nature. In fact, treats can be very good. But you need to know the rules of smart snacks.
As St. Louis Jim owner Kim Yawitz RD warns, the first thing to consider when deciding on a treat is whether you’re really hungry.
“Boring, stress, and proximity to snack foods can trick your brain into thinking that you need a snack when you’re not really hungry,” says Yawitz. “Physical hunger begins gradually hours after the last meal and can be filled with any food, but the craving for snacks occurs quickly and is usually unique to one food, such as a cookie. . “
you very According to hungry Yawitz, your best option is a snack containing protein and fiber with little or no sugar added. “This snack combo fills your stomach until your next meal and minimizes blood sugar fluctuations, which allows you to feel a treat,” she says.
Yes, it’s important to consider calories, but snack nutrients are also important.
“When monitoring weight, snack calories are important, but snack quality is also important. Super-processed sweet snacks can lead to food cravings later in the day, and daily calorie goals. Will be more difficult to achieve, “says Yawitz.
Earlier, Yawitz shares seven favorite high-protein, high-fiber snacks to get her approval stamp.
Apple and almond butter
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“Two tablespoons of almond butter, medium apple, contains a whopping 8 grams of belly-filling fiber and 7 grams of vegetable protein,” she says.
Nutrition of 1 apple and 2 tablespoons of almond butter: 272 calories, 7 g of protein, 28 g of carbohydrates (0 g of sugar, 8 g of fiber), 18 g of fat
Cottage cheese and tomatoes
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Cottage cheese contains casein, a “slow-digesting milk protein that promotes satiety,” Yawitz said. She says she loves to mix nutritious dairy products with a small amount of low-sodium taco seasoning to flavor and then add cherry tomatoes to increase the fiber index. (If she likes sweets, she scoops a melon and puts cottage cheese in it. Perhaps she uses some grapenut cereal as a satisfying topping.)
1 cup 2% cottage cheese and 15 cherry tomatoes: 229 calories, 26 g protein, 21 grams of carbohydrates (0 g of sugar, 3 g of dietary fiber), 6 g of fat
High protein yogurt, berries, walnuts
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“Ratio protein yogurt tastes like pie stuffing and contains 25 grams of protein per serving,” says Yawitz. He suggests topping with a tablespoon of crushed walnuts and a glass of blueberries.
1 container of vanilla yogurt, 1 tablespoon of walnuts, 1 cup of blueberries: 302 calories, 27 g of protein, 31 g of carbohydrates (0 g of sugar, 4 g of fiber), 9 g of fat
Boiled egg on toast
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“Eggs are an excellent source of vitamins and minerals like choline and help lower LDL (or“ bad ”) cholesterol,” says Yawitz. “I like toasted hard-boiled eggs after training in the morning.”
1 sliced toast and 2 hard-boiled eggs: 260 calories, 17 g protein, 22 g carbohydrates (5 g sugar, 5 g fiber), 12 g fat
Whey protein and banana
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“Whey protein powder is a much healthier, more convenient on-the-go snack than most gas station options,” says Yawitz. “Put a scoop in your car’s shaker bottle and pick up bananas and your favorite fruits as you exit the door to balance your snacks.” (If plant-based, these muscle-building vegan protein powders. Try one of them.)
1 scoop whey protein and 1 medium banana mixed in water: 229 calories, 25g protein, 31g carbohydrates (0g sugar, 3g fiber) 1g fat
Half-wheat turkey sandwich
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“Turkey breast is a lean protein that keeps you full without adding a lot of calories from fat. Throw some into sliced bread and eat a snack quickly and easily,” Yawitz said. Says. For extra fiber, feel free to add avocado, lettuce and tomatoes.
1 slice of bread containing 3 ounces of white turkey: 213 calories, 23 g protein, 23 g carbohydrates (5 g sugar, 5 g fiber), 3 g fat
Crudite and shrimp cocktail
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“Shrimp cocktails are refreshing, high-protein snacks,” says Yawitz. “Add a cup of vegetables for fiber (and crunch!), But relax with a cocktail sauce that may be high in sugar.”
3 ounces of shrimp and 2 tablespoons of cocktail sauce and 1 cup of carrot: 182 calories, 17 g of protein, 23 g of carbohydrates (4 g of sugar, 5 g of fiber), 1 g of fat
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