Go-To Snacks of a RD

Snacking happens… snacking happens a lot! I like to eating at least every 4-5 hrs to keep my metabolism burning. A quality snack also prevents me from approaching a meal ravenous and then overeating until I am beyond comfortable and stuffed.

My Greek yogurt pick!

My Greek yogurt pick!

What are the components of a quality snack?

  • Something that contains protein – Protein helps with satiety, meaning it helps you feel full.

  • 200 calories or less – remember this is a snack, not a meal. Keeping calories under control will keep you in a balanced calorie range for the day.

  • Natural or minimally processed items – get in some vitamins and minerals and avoid products high in saturated fat and added sugars.

Shelling these pistachios makes this snack last!

Shelling these pistachios makes this snack last!

My Go-To snack items

  • Nuts – My favorite are unsalted almonds and unsalted-unshelled pistachios. The key to remember with nuts is portion control – especially during weight loss.

  • Roasted Edamame – Such a power packed snack! Protein and fiber, what more can you ask for!

  • Low-fat cheese – 2% string cheese is great for on-the-go and up to two sticks are appropriate as a snack

  • 1oz of goat cheese and 15 turkey pepperoni – seriously satisfying, just beware this can be a high sodium snack (look for Boar’s Head Turkey Pepperoni).

  • Greek Yogurt – Yoplait has Greek 100 which has less added sugars then some yogurt products on the shelves these days! Remember to go Greek for the protein!

  • Bars – Cliff bars or Odwalla bars – a bit over the 200 calories but can get me through an afternoon hard workout. Choose the bars with at least 10 grams of protein.

  • Protein bars – Detour low sugar bars are made with whey protein and taste just like a snickers when you have that chocolate craving. Just beware, these bars contain sugar alcohols (which can cause GI disturbances in some).

  • Fresh fruit – Apple and peanut butter or grapes with low-fat cheese. I also love fresh berries with Greek yogurt during these summer months.

Candy bar... or something with a little protein!

Candy bar… or something with a little protein!

Stock up on quality snack choices while at the grocery store and then rotate them throughout the week. Wes typically has had 2-3 of these protein snack options per day during his recent transformation. Having healthy options on hand will prevent poor decisions when snack time rolls about.


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