Think you're supposed to cut out snacks when you're trying to lose weight or keep the weight off to save some calories? Uh-uh, you need snacks. No, not loaded nachos or king-size candy-bars, we're talking nutritious snacks.
Why do you need snacks for weight loss or weight maintenance?
- They give you the fuel you need to work out or recover post-workout
- They keep your blood sugar on an even keel
- They stop you from eating junk and making poor choices when you get over-hungry
- They stop you from overeating when you are "starving"
So here are my favorite snacks for weight loss, or when you're looking to keep weight off (weight maintenance):
1. An Organic Apple, Nuts and Low-Fat Cheese
I always choose organic apples because they are one of the fruits that has a high pesticide residue. The nuts can be any healthy nut of your choice--I especially like to mix pistachios and cashews in a 1-ounce or half-ounce portion (use a digital kitchen scale to measure). The cheese is usually 1-2 low fat mozzarella sticks although I also use low-fat swiss at times. Whatever you choose just make sure it's low fat or fat free.
This power combo of protein, healthy fat and the fiber of the apple will sustain you for quite awhile and is between 200 - 350 calories with 12-18 grams of hunger-stopping protein. This also makes a great light meal.
This is one of my favorite grab and go snacks. Quaker Oatmeal Squares Honey Nut is my personal flavor of choice and each 1 cup serving is 210 calories, 6 grams of protein and 5 grams of fiber. I keep packets pre-portioned in snack-size Ziploc bags in my gym bag and ready to grab out of my pantry anytime. Again, use a digital kitchen scale for accurate measurement.
Of course, you can come up with your own favorite snack cereal. Just look for one that has a good amount of protein and fiber, is low fat and doesn't have too much sugar.
3. Whey Protein Shake with Nonfat Milk
Whey protein is great at squelching hunger and studies have shown that it may aid in weight loss more than other proteins. By using nonfat milk when you blend up your shake (I use a Blender Bottle), you add more protein without adding fat. I look for whey protein that doesn't have the additive Acesulfame Potassium (Ace-K) which has been poorly tested, and preferably rBGH-free whey protein like Jay Robb Whey Protein for my Blender Bottle.
To be honest, I haven't found a flavor that tastes terrific on its own, but I sometimes add Splenda to help.
Hot Tip: On the go? Grab a Starbucks smoothie in chocolate, strawberry or orange mango--they blend whey protein with banana and nonfat milk (if you ask for it and you should) and the other applicable fruit. It's just 300 calories with an awesome 20 grams of whey protein, 7 grams of fiber for the chocolate banana and 300 calories, 16 grams protein, 7 grams of fiber for the strawberry, and 270 calories, 16 grams of protein and 6 grams of fiber for the orange mango. And you don't have to fuss with making it yourself and with a Starbucks on almost every corner it seems, there's no excuse not to grab this healthy Starbucks smoothie snack.
4. Peanut Toffee Buzz Clif Bar (or other Protein Bar)
Some energy bars are just glorified candy bars with no protein or fiber, and even if they are healthy or organic, if they don't have a high protein or fiber content, they're not going to satisfy your hunger so check the label. Also avoid any bars if they have partially-hydrogenated oil or fractionated palm kernel oil (trans fats) in them--you'll find this in many chocolate-coated protein bars.
My personal favorite are Peanut Toffee Buzz Clif Bars as they taste great, have 10 grams of protein between the peanuts and soy protein (I try to watch not to have much soy protein so I save the bit I have inmy diet for these bars) and 5 grams of fiber for just 240 filling calories. Not all Clif Bars have this much protein, so read the label. Another great grab and go, stash-in-your-gym-bag snack.
Hot Tip--To really keep the hunger in check or recover post-workout, for another 150 calories, you can have your protein bar with an 8-ounce container of low fat organic chocolate milk and get some calcium and another 8 grams of protein. I keep either Safeway's O Organic store brand or Horizon Organic Low Fat Chocolate Milk individual containers around.
5. Whole Wheat Round, Bagel Thin or Mini Bagel With Peanut Butter or Fat Free Cheese
This combo of healthy fiber and protein is very satisfying and will only set you back 225 - 300 calories depending upon the combo you pick. The peanut butter should be natural and free of hydrogenated oil. Peanut butter does have more calories and fat than the cheese, so decide which way to go based on your overall calorie and activity balance for the day.
6. Banana (by itself or with Low Fat Organic Chocolate Milk)
A banana is a great choice when you're looking for something light and nutritious, and the potassium is helpful in your diet to keep your blood pressure in check and give you energy. Bananas are high in what is known as resistant starch which keeps you feeling fuller longer. And a medium-size banana (7-8 inches in length) will only set you back about 100 calories with virtually no fat. If you want to add a little more protein, you can include an 8-ounce low fat organic chocolate milk like I mentioned above.
I keep hard boiled eggs (cage free, vegetarian feed, no antibiotics or hormones) available at all times for an easy, no-fuss quick protein snack. Usually, I'll pop out the yolk, slice it up and just eat 2 egg whites with a little salt and pepper sprinkled on it for a snack. This will give you 8 grams of protein with no fat for just 32 calories--what a bargain! Sometimes I'll also have a mini whole wheat pita or round with the egg whites.
Depending on how my food is going for the week, I'll also either have a sliced egg whole wheat sandwich with 1 egg with yolk to 1-2 egg whites as there is some good nutrition in the egg yolk, you just have to watch the overall cholesterol in your diet.
So what are your favorite healthy snacks for weight loss? Please post a comment below.
P.S. Want more great ideas for healthy weight loss? Get a FREE excerpt from my newest book Weight Loss Secrets Revealed for the Happiest and Healthiest You! from my Your Healthy Life Made Easy!™ series CLICK HERE
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--Melanie Jordan
Certified Health and Wellness Coach, Weight Loss and Weight Management Expert
Your Healthy Life Made Easy!™
Melanie Jordan is a Wellcoaches and ACE Certified Health and Wellness Coach and an ACE Group Fitness Certified and licensed Zumba and Zumba Gold Instructor and Turbo Kick Instructor.
Copyright 2013 SunLoverPublishing LLC. Please speak with your healthcare professional about your specific needs and to determine if Wellness Coaching is appropriate for you and before implementing any suggestions on this Your Healthy Life Made Easy Blog. Melanie Jordan is not liable for any loss or injury associated with information published on this blog as it is provided solely for your education and entertainment.
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