Today I want to talk about snacks...
Snacks should be a balance of complex carbohydrates, lean protein, and healthy fats. It’s all about choices: Salsa instead of sour cream, sodium-free pretzels instead of chips, Greek yogurt instead of sugary yogurt, plain, air-popped popcorn instead of buttery or oily popcorn. Make it convenient, small, and satiating while low in fat, sugar, and sodium. Prepare ahead and bring your snacks with you when you leave the house.
You can use the following list as pre- or post-workout snacks, mini-meals, between-meal snacks, or evening snacks. Control the portions of your snacks just as you would your main meals.
For each snack below, choose one protein and one complex carbohydrate. This combination gives you both short-term and long-lasting energy.
|Choose a Protein||Choose a Carbohydrate|
|1 cup 0% fat Greek yogurt||Frozen blueberries|
Rolled oats or Muesli
In a fruit smoothie
|2 TB nut butter|
¼ cup low-sodium hummus
Mashed no-salt-added beans or homemade bean dip
2 scrambled egg whites
Whole-wheat English muffin
Sliced Red bell pepper
|¼ cup chopped, unsalted walnuts||Oatmeal + frozen blueberries|
|1 boiled egg|
1 low-fat cheese stick or Babybel
|Fruit (grapes, orange, cantelope, etc.)|
Veggie sticks (celery, carrots, red bell pepper, etc.)
|1 cup cottage cheese||Fruit slices|
|¼ cup roasted, unsalted almonds||Fresh chopped apple|
|7 oz. tuna packed in water||1 slice whole-wheat toast or English muffin w/ tomato slice|
|1 cup low-fat milk||Plain Shredded Wheat|
|Edamame beans||In salad, soup, or right out of the pod.|
|Protein shake using milk, nut butter, nonfat Greek yogurt, and/or protein powder (although not necessary). Avoid protein powders with added sugar, artificial sweeteners like aspartame, dyes, and artificial flavorings.||Add fruit, veggies, and spices|
Happy SNACKING :)
And here is a little Clean EATING Motivation: