Snacks to Help Boost Energy

Snacks to Help Boost Energy

by | May 30, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m a snacker, consistently snacking throughout the day. What are some snacks that would help boost my energy and that are actually good for me?

– Anjelica V.

Answer:

Snacking and grazing are suitable ways to consume your daily intake, providing the choices are good ones and you compensate with smaller meals. I’d suggest snacks in the 100-200 calorie range based on whole foods, with an occasional small energy/protein bar as backup. Good energy-boosting snack choices are:

  • hummus, whole wheat pita bread, carrots
  • hard cooked egg topped chopped salad in a jar
  • tuna, whole grain crackers, celery
  • a cup of hearty soup (less than 10 g fat, at least 5 g protein)
  • edamame
  • high fiber cereal, milk, kiwi
  • plain Greek yogurt, berries, coconut flakes
  • chia seed pudding, hazelnuts, dark chocolate shavings
  • pizza roll: string cheese, wheat tortilla, spoonful marinara
  • cinnamon popcorn, dried apples, and pecans
  • crisp pear and peanut butter
  • banana and almond butter
  • watermelon, cucumber, feta cheese & mint skewers
  • energy/protein bar (at least 8 g protein, total sugar less than half total carbohydrate)

Leftovers of any balanced meal can serve as a good snack, too! Remember to keep portions in check and keep your total day’s intake in mind for variety and nutrient adequacy.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Life is Busy, Try These Grab-and-Go Snack Options

Life is Busy, Try These Grab-and-Go Snack Options

by | Oct 2, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hi there! So, I work full time and try to get my workouts done in the mornings. I go straight to work from LA Fitness. Do you have some suggestions on snacks that you can pack and go in those situations? I have been making a smoothie the night before and putting it in the freezer to take the next morning. Also, healthy snacks for the office after workouts. Thank you!

– Nancy C.

Answer:

Besides the obvious shelf-stable choices (protein or granola bars, nuts/seeds, fruit, crackers, etc.) consider ready-to-eat canned or aseptic packed items like tuna salad, soup, or ravioli and individually portioned hummus, peanut butter and even bean salad. Lots of refrigerated protein sources are safe to eat within a couple of hours from your gym bag, such as hard-cooked eggs, lunch meat, cheese, yogurt, and milk singles. If you have access to a microwave or hot water at work, then consider instant oatmeal and lower-sodium ramen noodles.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Filling and Good Fueling Snacks

Filling and Good Fueling Snacks

by | Aug 14, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have trouble staying full between meals and while in class and at work. I usually reach for a lot of protein. I know I am consuming more than I need, but how much is too much? And what are some food ideas that can help me stay satisfied without a ton of protein? I would especially like some recipes with a lot of fiber. I am a 19-year-old woman and working with a trainer to build muscle and lose weight.

– Patricia C.

Answer:

The US RDA for protein is only 46 grams for a 19-year-old woman of reference bodyweight (approx. 126 lbs.), based on 0.8 gm protein per kg, though individual requirements can vary from 0.5 gm/kg/d to 1.0 gm/kg/d. In an energy-balanced diet for weight maintenance, the recommended limit for protein is 35% of calories to reduce the risk of chronic disease. To allow caloric room for phytonutrients from plants, one should consider limiting animal protein to 6-8 oz. daily plus 1 cup cow’s milk product, depending on energy needs. Of course, you could meet all your protein needs from plant sources, too.

For higher fiber filling snacks without ‘a ton’ of protein try these portable suggestions: air-popped popcorn and cashews; freeze-dried corn, peas & carrots; soynuts; sugar snap peas; individual hummus tub, celery & carrot sticks; veggie chips; apple and peanut butter;

Don’t forget to start your day with a decent breakfast to stave off hunger throughout the day! If you base your first repast on oatmeal with nuts + dried fruit or home-fried potatoes with onions + peppers, then add a protein like eggs on the side, you’ll have a complete robust and balanced meal.

Resource:

  1. Dietary Reference Intakes for Macronutrients (e.g., protein, fat and carbohydrates)

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Snacks to Keep You Feeling Full | Q+A

Snacks to Keep You Feeling Full | Q+A

by | Jan 18, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hello, I am a 25-year-old female who is a full-time student. I work out 3 times per week. I enjoy munching and crunching while I study, and always seem to be hungry. I was wondering what kinds of healthy snacks I can buy at the store? I must say that I have a hard time with portion control and am looking for something low in calories. I was eating a lot of nuts but seemed to gain weight with them.

– Tanya

Answer:

Frequent hunger may be a sign of either too few calories or, in your case, not enough volume. Filling the stomach triggers the vagus nerve that tells your brain you’ve eaten enough. A handful of nuts doesn’t provide the same amount of bulk that the following items do. Good low-calorie crunchy foods will fill you up better. Some examples include celery, carrots, jicama, radish, cucumber, sugar snap peas, bell pepper, apples, freeze dried fruit, air-popped popcorn, and rice cakes.  Adding a little dense energy (such as hummus, guacamole or cottage cheese) for satiety may be ideal. These combinations may provide a longer-lasting feeling of fullness.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

 

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Snacks to Help Keep Hunger at Bay | Q+A

Snacks to Help Keep Hunger at Bay | Q+A

by | Jan 9, 2018 | All, Ask Our Dietitian, Fitness, Home

Question:

What are some snacks that I can eat throughout the day to keep my body from eating itself? I have a high metabolism and I get hungry very quickly

– Joseph E.

Answer:

To really address recurring hunger, snacks will need to have both energy density and volume. This is sort of a contradiction unless you consider pairing foods. Protein and fiber are added bonuses for long-term satisfaction. Take nuts and popcorn for example; one has over 100 calories in an ounce with decent protein, while the other gives only 100 calories in 3 cups plus fiber. A perfect match. Consider a bowl of granola + milk, with a side of melon. Try other combos like cheese and rice crackers, peanut butter and celery, or hummus and carrots.

Another option are fatty vegetables. Soy nuts and fried snap peas are easy finger foods with a savory appeal like potato chips. Edamame can be prepared hot or cold, salted or not. Avocado as guacamole with bell pepper strips or baked whole-grain crackers is an appetizer turned snack for anytime.

Think outside the box of traditional snacks. Leftovers and mini-meals make great snacks too! A stuffed pepper, a couple meatball sliders or a few dolmas might foot the bill.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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