Healthy Snack Ideas

The concept of eating frequently throughout the day to fuel your metabolism is becoming main stream now. You burn most of your daily calories just by “being alive”, so the best way to manage your weight and the calories that you burn is to keep your metabolism constantly burning. Your metabolism is like a flame. You want to add just enough logs to the fire so as to keep it burning steadily. Add too much, and it will extinguish. Add too little, and it will not have the necessary fuel to keep the flame burning. Consequently, in order to keep your flame steadily burning, you must eat moderate portion size meals every 2-3 hours, and never feel hungry (flame extinguishing).

The concept is fantastic. But finding the right snacks to eat which contain the right amount of calories, macro nutrients, and do not bore you, is a bit of a challenge.

Here are 10 of my favorite snacks:

  1. 4 oz of non- fat Greek yogurt, ½ cup of almond milk, and a fist full of Kashi High Protein/high fiber
  2. 6 oz of Greek non-fat yogurt, 1 TBSP raw honey, 6 raw, unsalted almonds
  3. 2 turkey roll ups (or use smoked salmon). Spread mustard on turkey and roll up. Eat with baby carrots or celery sticks.
  4. ½ banana, 2 TBSP natural peanut butter, 2 oz of non-fat Greek yogurt. Stir together.
  5. Frozen grapes. Freeze grapes and eat with fistful of nuts.
  6. Boiled egg with hummus and baby carrots
  7. Brad’s Kale Chips
  8. 6 woven wheats (365 brand from Whole Foods) with salsa, hummus or guacamole
  9. Lara bar (for those days when you can’t catch a break but need something fast!)
  10. Apple with low fat cottage cheese

Snacks to avoid:

  1. Anything containing sugar or artificial sweeteners
  2. Anything processed
  3. Muffins, cupcakes, pasta, liquid calories
  4. Anything high on the glycemic index (GI) scale

Anytime you eat anything containing simple (refined carbs) or sugar, you deregulate your sugar levels, get a quick fix, but only to feel hungry minutes later. This calorie dense food is not going to keep you lean and energetic! Ensure that you are getting a dose of protein with every snack or meal to keep you satiated and energized.

Nuts are a wonderful snack, but make sure that they are sodium free and raw (not roasted as this exposes them to harmful oils and free radicals). As with everything, eat nuts in moderation. Nuts are healthy, but they are high in fat, and too much of a good thing will always get you into trouble.

At EatFit, my clients find that one of the biggest challenges is to find healthy and “clean” snacks. I’m constantly being creative to make up new snacks, whether it be on the go (busy, busy, no time to eat) client, the traveling from flight to flight to airport client, my vegan/vegetarian clients, or my athlete clients. Snacking is an art, and I have a database of (literally) HUNDREDS of them!!!

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