Healthy Snacks on the Go:
Looking for some body-powering healthy snacks to keep you going during the day, and between meals?
It can sometimes be difficult to eat snacks that are good and healthy for you. Especially while on the go. One of the biggest things that keep us from stopping at the gas station, and picking up a candy bar is planning ahead.
Also, having a mix of alternative snack ideas that are good for you. If you don’t have a good stockpile of options, how do you pick something wholesome?
Not to worry, here are 7 ideas from BodyBuilding.com from their list of 26 best healthy snacks to get started with.
1. IN-SHELL PISTACHIOS
Pistachios have an impressive nutritional resumé: laudable amounts of protein, cholesterol-busting monounsaturated fat, and plenty of fiber and energy-boosting B vitamins. But they’re so tasty that it’s easy to inhale several handfuls, which can quickly send your snack time into calorie overload. After all, a mere ounce delivers about 160 calories. That’s why in-shell pistachios are a near-perfect snack option.
Scientists at Eastern Illinois University discovered that the extra work of shelling pistachios caused people to consume an average of 41 percent fewer calories than when they snacked on the nuts that were already shelled for them. The extra work (and tender fingers) of shelling the nuts can put the brakes on mindless overeating.
2. WALNUTS
With only 4 grams of carbs per ounce, walnuts can help you snack your way through a low-carb diet, not to mention their lofty levels of mega-healthy omega-3 fatty acids: another good reason to go nuts for them. When purchasing nuts, opt for salt-free to keep your sodium intake in check.
3. FROZEN GRAPES
These subzero heroes provide a sweet pop in your mouth that helps quell any midday sugar cravings. Unlike strawberries, grapes don’t become rock solid when frozen; they’re firm but still easy to bite into with a creamy consistency, similar to a bite-sized grape Popsicle. Simply spread whole grapes in a single layer on a baking sheet, freeze until firm, and store in an airtight zip-top bag.
4. DRIED PLUMS
Bathroom jokes aside, dried plums (aka prunes) are an ideal nosh when you need a sweet fix or shot of energy before hitting the weight room. A study in the journal “Appetite” found that subjects who snacked on dried plums experienced a greater degree of satiety than when they ate the same number of calories in the form of low-fat cookies. Why? The researchers discovered that the fiber-rich dried fruit favorably impacts blood sugar and appetite-regulating hormones, compared to the nutritionally lackluster cookie.
5. PUMPKIN SEEDS (PEPITAS)
These jack-o’-lantern castoffs are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates (5 grams per ounce) are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese.
6. POUCHED FISH
If you’re on the hunt for a snack that’s nearly pure muscle-friendly protein, look no further than the take-anywhere pouches of fish like salmon and tuna found in the canned fish aisle of most supermarkets. Simply cut open the top and fork up the protein-packed meat to keep muscle growth in full force all day long. Try the single-serve wild albacore tuna pouches from Wild Planet. This forward-thinking company packs only sustainably sourced tuna meat that’s loaded with more heart-healthy omega-3 fatty acids than the competition.
7. STRING CHEESE
Not just for your kid’s lunchbox, string cheese is a convenient way to help bolster your intake of protein with little carbohydrate cost. Stash a bag in your fridge for when the munchies strike, but consider choosing reduced-fat versions to keep the snack calories more in your favor. If you’re looking to gain mass, however, the extra calories that full-fat string cheese provides can help in your pursuit of glance-stealing size.
8. PLAIN GREEK YOGURT
In recent years, Greek yogurt has gone from an obscure item in the dairy aisle to a cultured rock star. It’s made by straining away the liquid, so deliciously thick Greek-style yogurts contain twice as much protein as regular versions, supplying about 23 grams of protein in each cup serving. You’ll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.
9. DARK CHOCOLATE
If you need a nibble that feels a bit indulgent, look no further than dark chocolate. Dark chocolate—the stuff with at least 60 percent cocoa content—has been linked to reduced heart disease risk and even lower body fat numbers in people who nibble on it more often. The polyphenol antioxidants in chocolate may favorably influence metabolism.
Credit: www.bodybuilding.com
*More Tips:
-One thing to keep in mind about snacking is to go for healthy snacks that are both balanced, and have a good amount of protein, fat, and carbohydrates to maintain optimal energy levels. A good amount of lean protein, healthy fats and healthy carbohydrates will help achieve a balanced snack.
-It’s perfectly fine that we munch at odd times to keep the hunger pangs away between meals. Can we indulge on snacks? Yes, as long as it is healthy snacks. Over-indulgence on fried foods and sweets for snacks can cause weight gain. It’s eating the right healthy snacks, on the other hand, that keeps metabolism high & aids in a healthy weight-loss.
-Many unhealthy snacks add empty calories that don’t have any nutrition to our diet. Yet, so many of us gorge on these useless items when we feel hungry and are short on time. By getting in the habit of reading the food labels, we can help ourselves in a big way to choose healthier options. By doing so we set ourselves up on the right path to good nutrition, improved lifestyle and also helping keep ourselves disease free. The choices we make will provide us with the energy we need and also, keep us well-nourished. When we eat good, we feel good.
-What we eat as adults typically, has a different effect on us than that of children. While a kid indulges in an occasional unhealthy snack, they don’t suffer too much. As adults, our metabolism slows down, and those candy bars and chips add up quickly. Adding on excess pounds before we know it.
-Pick nutrition-filled snacks, try to stick to about 100 or 200 calorie range or so. Remember, if you’re eating good healthy, wholesome foods, they’ll be lower in calories than fried, processed foods, and refined sugars. Which means you will be able to eat more food for the same amount of calories; and they will be healthy calories, so you will get that good nourished feeling from them.
-Processed foods are literally designed to make us feel hungrier. For example, artificial sweeteners and refined sugars send signals to trick your brain into thinking you didn’t have real sugar. Like the natural sugars found in many fruits. Our body will stay hungry, causing us want to keep eating. When you eat the right foods; like the natural sugars found in many fruits your body is built for, you will feel good, fuller, and more satisfied.
Here are a few different types of “go to” healthy snacks:
Fat Burning Snacks
If you pick the right products, not only will it satisfy your cravings but also, help burn off the fat. The food items which have nutrition and right amount of calories will metabolize fast and help you build muscle too.
Fiber-Laden Goodies
The snacks you pick should contain fiber, which aids in digestion and curb sugar craving of our body. For example; suppose you pick a 200 calorie snack. It should have 5 grams of fiber and 10 grams of protein.
Fruits And Vegetables
It’s recommended to have 4 to 5 servings of fruits and vegetables every day. Very few people eat them in the required quantities; which is something we definitely don’t want to skip out on. The vitamins, minerals, nutrients, and antioxidants found in fruits & veggies are so essential. They help prevent heart problems, cancer, blood pressure and diabetes.
They also help people live long and healthy lives. Eat fruits in season. These are some of the best sources of nutrition as they are fresh produce. Also, they are inexpensive compared to other unhealthy processed foods.These snacks are healthy to body growth, maintenance, and function. Veggies are very good when it comes to matters of roughage.
Some favorites include:
- Mangos
- Apples
- Bananas
- Blueberries
- Pears
- Peaches
- Plums
- Cherries
- Grapes
- Strawberries
- Watermelon
- Papaya
Good vegetable snacks include:
- Carrots
- Cucumber
- Tomato
- Zucchini
- Celery
- Lettuce
- Bell peppers
- Avocado
Toss them in salads, add a low-fat dressing like olive oil and lemon juice and indulge in some dips for a delicious snack.
These are just some of many different healthy snack choices to add to our day. A good rule of thumb is to eat the things that come from the earth. Fruits, nuts, veggies, whole grains, & lean proteins. It’s what our bodies are built for refuel with.
