Healthy Choices for Snacks & Lighter Eating

The key to successful nutrition is to be prepared. Use part of your Sunday to prepare yourself for nutritional success for the week by making a few simple things ahead of time. Ditch the idea that your lunch has to be a programmed salad or be served on a plate. Plan for higher protein foods with lower carb options but please don't nix the carbs. You need to find a balance in getting protein, carbs and fats into your diet. Your body needs all three for energy. Your brain alone needs 500 calories to function on a daily basis. Fats are an integral function of supporting our noggins so strive for balance. Don't get caught up in no-fat, no-carb concepts unless you have a doctor's directive to do so. Do think about proteins being combined with vegetables and fruits. Fruits and vegetables tend to be low calorie options with nutrients and fiber being built in so grabbing for those rather than chips and crackers is a better option. Protein is long sustaining energy and you already know that if you have tried making the switch to eating lots of vegetables and you have neglected the protein and or fat...you feel like you are starving all the time! So give yourself some time to adjust to eating differently if this is a change for you, but also double check your eating habits. Many have found apps like mynetdiary and myfitnesspal to be helpful in educating themselves about portion size and nutritional content. Please do not get hung up on numbers, focus on quality. Here are some ideas to get you started. If you have questions please ask away;)

Eat almonds or pumpkin seeds with apple slices.  This is a deconstructed version of the classic spoon of peanut butter with apple slices.  Nuts in general are good protein and fat.  Using apples alongside will provide a bit of natural portion control and you get a great mix of protein, carbs, and fats.  Learn about pumpkins seeds and how to roast them here:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82 

Almonds trump other nuts overall but they are not the only good ones.  See side by side comparisons here:

http://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20Web%20File.pdf

Speaking of apples...pair them up with yogurt (flavored yogurts can be high in sugar, opt for plain). Add cinnamon, nutmeg, and ginger spices for additional flavor. Try to use the natural sweetness of an eating apple to offset the tart yogurt. Or add a little naturally dried fruit (w/o sugar added) or a drizzle of honey. Change it up and use other fresh fruits. You can also easily use yogurt in exchange for sour cream and make your own savory dip for veggies.

Beef or turkey jerky are great options. Read the labels, they can be loaded with sodium and sugar. However, some of the bigger names in the biz have come out with healthier options. The following link will provide a little info on beef vs turkey plus nutritional content.

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/beef-jerky-vs-turkey-jerky-whats-better.html#b

The lowly and forgotten egg. Sure no one wants to peel a hard boiled egg at work and smell like sulphur so peel the thing at home to avoid embarrassment and looks from nearby eaters. Why eat eggs? This link gives you lots of good reasons to keep these babies on the list. We boil 6-8 of these up and keep them in the fridge. A little salt, a little pepper and a glass of water and you are ready to go again. http://www.shapefit.com/diet/best-snacks-hard-boiled-eggs.html

Chocolate Peanut Butter Protein Bars. I have made these many times and they work well. This is a bar you can feel good about eating and they are dense enough that you most likely will not eat the whole pan! Here is the recipe. http://dailyburn.com/life/recipes/chocolate-peanut-butter-protein-bars/

An easy choice for work and travel. Whether you choose whey-based or vegan-based protein powder shakes they can be a great choice for a quick pick me up or a pre or post workout boost. The best protein powders will have 5g or less of sugar per serving. I prefer to also go with brands that have 19-22g of protein per serving. I use vegan protein powders that have NO soy. Protein powders can be mixed with water, milk or non dairy alternatives such as almond milk or coconut milk (I usually use unsweetened almond/coconut milk). The other great thing about a shake is that you can easily power them up with a blender and frozen berries or frozen bananas to get a shake like smoothie and you can hide some spinach and kale along with berries to give yourself a nutrient dense kick! Here is a link that will give you guidelines in picking a good protein powder for shakes. The author of this pdf advocates their own all-in-one shake which I have used and enjoyed but just know that there are many other choices also on the market. If you choose to go with whey (which is the best option if you are not dairy sensitive) then check out Designer Whey. A great silky, smooth, creamy product by a conscientious company.

http://jjvirgin.com/jjs-favorite-shake/What-to-Look-for-in-a-Shake.pdf

Protein and fiber rich garbanzo beans make up the base of this amazing dip. Cut vegetables are a low calorie choice for dipping while getting your servings of vegetables. My favorites are cucumbers, raw cauliflower, carrots, celery and baby sweet peppers. Slice up the veggies at the beginning of the week and keep them in to-go containers. You are more apt to reach for something that is ready to eat versus having to make it. Also make the hummus ahead of time and keep it in a to-go container too. You can easily buy hummus anywhere but it is also easy to make. Two recipes are included in the links below. One is a fast 5 minute microwave version and the other is a traditional, made from scratch version.

http://minimalistbaker.com/best-ever-5-minute-microwave-hummus/

http://cooking.nytimes.com/recipes/1014943-hummus-from-jerusalem

http://greatist.com/eat/recipes/lentil-and-feta-tabbouleh 

This is one of those great dishes that you can make a big batch of and put into grab and go containers. The lentils give you great protein but your also have a variety of foods contributing to wonderful flavor and good nutritional choices. The best thing? Eat as a meal or eat smaller portions for snacks. 

Here is my plug for Boar's Head Deli Meat. The All Natural, Applewood Smoked, uncured ham is my go to deli splurge. This is a snack for me and sometimes a part of my lunch as I don't typically eat sandwiches. Sliced ham along with sliced vegetables and a little hummus makes me happy. But don't stop there, pair it with apple slices, a piece of cheese, a squirt of spicy mustard, wrap it in lettuce leaves with a tomato slice or crunchy slices of trip-colored peppers....you getting the drift? 

Plain yogurt is so versatile as a dip. Here is a link for yogurt avocado dip. 

http://www.myrecipes.com/recipe/avocado-yogurt-dip-with-cumin#

Best dippers will always be veggies. Word of caution, something about dipping is addicting and before you know it you eat the whole container of dip...that means more metabolic exercise with SMART FITNESS.:) This link from Cooking Light gives a great variety of ideas on dips you can make that are healthier versions. A fun one to try that I liked is Baba Ghanoush. Honestly I tried it because I love saying the name but I ended up liking it! http://www.cookinglight.com/food/recipe-finder/low-cal-dips-spreads/view-all

There are so many more options that we did not explore. Canned salmon and tuna open up a door of endless options, for instance. We chose things that lean a little heavier on protein, lighter on carbs and good fats. We have had some questions from Metabolic Warriors about curbing cravings and what we find is that the cravings are from when we don't eat or we don't eat the right mix of protein, carbs, and fats. Dip too low or too high on any of those and you end up out of whack. So if you are trying to get back on track....look at the mix of what you eat and make adjustments. We have found these adjustments helpful ourselves but we love to hear how they work for you. Need personal assistance? Just ask, we are happy to accommodate our Warriors!