The perfect snack is one that packs some nutritional power but comes with a low caloric price tag.
To hold hunger at bay and provide a constant supply of energy, you want a snack that includes some carbohydrate, fiber, protein, and a little fat (preferably “smart fats” like monounsaturated and polyunsaturated fats). Look for at least 5 grams of protein and about 5 grams of fiber.
These five simple “power snacks” have all this and more:
- 1 large Pear with 1.5 ounces cheese: 242 calories, 13 g protein, 5 g fiber, 8 g fat
- 1 handful of almonds (3 tablespoons) and dried fruit (3 tablespoons): 250 calories, 7 g protein, 4 g fiber, 14 g fat (mostly monounsaturated).
- 1 ounce baked tortilla chips with 1/4 cup fat-free refried beans topped with an ounce of reduced-fat cheese and 1/8 cup tomato salsa: 250 calories, 13 g protein, 4.5 g fiber, 9 g fat.
- 6 ounces low-fat or nonfat light yogurt topped with 1/2 cup fruit and 1/4 cup low-fat granola: 207 calories, 10 g protein, 5 g fiber, 2.5 g fat.
- 1 cup edamame with shells, or 1/2 cup edamame without shells, drizzled with 1 teaspoon olive oil and a sprinkling of black pepper: 159 calories, 10 g protein, 5 g fiber, 9 g fat (mostly monounsaturated). Edamame, boiled green soybeans, are available in the frozen food section of many supermarkets. McDonald’s is also adding them to salads these days.
Snack on!
Further Reading:
What to Eat When You Need To Be Ready For Anything
