Yes, I did! I want you to snack throughout the day. It’s a great way for Baby Boomers and seniors to get enough high-quality protein, as well as vital fruits and vegetables, into their diets. And it can be key to controlling your appetite while trying to lose weight. Just make sure the snacks are not extra calories, but are a part of your overall caloric intake for the day (that means, eat small meals and small snacks).
Here are some guidelines to follow:
Snacks for weight control
Eating small snacks with lean protein and complex carbohydrates can help pre-empt uncontrolled eating. The idea is to eat before you feel “starving” so you don’t overeat at meals. Examples of such snacks are a whole-grain tortilla quesadilla (made with one tortilla), string cheese and a serving of whole grain crackers, or peanut butter and one slice of whole-grain toast.
If you’re dieting, strive to consume about 10 grams of protein at mid-morning and mid-afternoon to help control your appetite. The following foods provide 7-10 grams of protein per serving, with 250 calories or less:
- Hard-cooked eggs, 2 large eggs
- Almonds, 1½ oz.
- Protein powder (vegetarian is available), 1 scoop (Mix with lots of ice and your favorite fruit, fresh or frozen, or leafy greens.)
- String cheese, 1 piece/28 grams
- Peanut butter, natural, 2 Tb. Due to the high calorie content, be sure to measure out the two tablespoons of peanut butter at least once so you don’t overindulge!
- Yogurt or soy, 1 cup, or Greek, ½ cup, with fruit
2 oz (approximately 56 nuts) of almonds fit perfectly into an empty Altoids container. Keep it full, throw it in your purse, and you have a healthy snack with you at all times.
Also known as meal replacement or snack bars, protein bars make an excellent, convenient between-meals food. Some of these products have up to 20-plus grams of protein per bar; others are closer to 10 grams. The former have more calories and are meant to replace meals. But the latter are easy to grab and store for quick snacks.
A plethora of protein bars are on the market. When searching for one to use as a snack, here are some guidelines to keep in mind:
- Look for ingredients containing “real” foods such as nuts and dried fruits
- 150-200 calories per serving
- 6-10 grams of protein
- 3-5 grams of dietary fiber
- Less than 3 grams of saturated fat
- Less than 10 grams of sugar (and watch for sugar alcohols such as maltitol, xylitol, or sorbitol, which can lead to bloating and diarrhea)
Excerpted from Building Your Enduring Fitness, my first book! Available soon for pre-sale–watch for announcement later this month.
For more ideas about healthy snacking, give me a call!
We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.