Tuesday, August 26, 2014
From your Friendly Nutritionist (Aminowellness)
So are you struggling to figure out what snacks are a great option to enjoy mid-day to keep us going till dinner or mid-morning till lunch...
Step 1 - did you have a good solid breakfast???? well if you did and you followed my Build a Better Breakfast Tip Blog then you really shouldn't need a heavy snack or any snack at all before lunch! So maybe go back and look at what your breakfast looks like and find more filling lower cal foods that have fiber and protein to fuel you up longer to get yourself to lunch.
Okay so now its 3pm and your getting hungry... Lets see whats we can do about that...
Step 1 - Are you really Hungry or are you tired from lack of sleep last night or just thirsty and need some water???
Step 2 - Okay you are hungry and need a pick me up... So lets try to keep our afternoon snacks under 200kcals and lets try to find a Complex Carb with Protein or Protein with Complex Carb!
Heres my Top Picks!
3/4cup of Liberte Plain 0% Greek Yogurt + 1/2 cup Fresh Berries (or 1/4cup Fresh Tropical Fruits) - 140cals
1oz. of Low Fat cheese + 1/2 medium Apple sliced - 160cals
1 Slice little Big Bread (cut in half) + 2 tbsp of PB2 + 1/2 Small Banana sliced = 140cals (a twist on a mini Peanut butter Banana sandwich)
1 Tall Nonfat Skinny Vanilla Latte (hot or Iced) - 90cals
Baked Zucchini Sticks - Cup 1 Zucchini into French Fry sized match sticks and bake in the oven till golden brown. Sprinkle 1tbsp of low fat cheese over and broil to melt cheese on top. Make a dip of 1tbsp Greek Yogurt, 1tbsp Mustard, 1tsp Honey. Delicious! - 90cals
Carrots and Hummus dip (15 Carrot Sticks + 2tbsp light hummus) - 105cals
Small White Bean Salad: 1/3 cup of white beans with 1 tablespoon of sliced scallions, a squeeze of lemon juice, 1tbsp balsamic vinegar, 1/4 cup diced mushrooms 1/4 cup of diced tomatoes. - 115cals Remember beans are a good source of dietary fiber, protein, and iron.
Southwest Spinach Salad: 1 cup baby spinach leaves, 1/3 cup of Black beans, 1/4 cup of Corn, 1/3 cup diced tomatos. in a seperate bowl mix your favourite southwest spices like Cyaene pepper, garlic and the like and mix with 2 tbsp fresh salsa (mixed with 1tsp of balsamic and 1tsp mustard) - 125cals
8 Strawberries Sliced with 1.5tbsp of Goats Cheese - 105cal
1 Enlightened Ice Cream Bar - Coffee orMango is only 70cals (8g Protein, 5g Fiber BTW)
Well there you have it! Enjoy your favourite snack here with a LARGE glass of Water and your good to go! Enjoy guilt free these delicious snacks knowing your putting good healthy food into your body to get you fueled till dinner!
Have a healthy Day - John