Tag Archives: nutritious snack

Before a Big Restaurant Meal…

13 Jan

sushi-[1]I love going out to eat, especially when dining out involves one of my favorite restaurants (usually Italian or sushi).  Unfortunately, for many of us, dining out often results in a high-calorie, overeating extravaganza.

In a past blog post, I’ve offered this strategy:  As soon as your meal is served, divide it in half.  Put half in a carry-out container and set it aside for a future meal, and eat the other half.  It takes some discipline (as any worthwhile endeavor does), but it works.

Here’s another idea:  Before you go out to eat, grab a snack.  Aim for about 200 calories, and make sure the snack contains at least 15 grams of protein.  Examples of pre-restaurant snacks could be a whey protein powder shake or apple with peanut butter or cheese.  This strategy provides nutrition-dense calories that will blunt your appetite and help you eat more reasonably when dining out.

Please also see related article, Eat Smaller, More Frequent Meals and Snacks.

Get STRONGER, Get FASTER!

Your thoughts?

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Apple with Peanut Butter: The Ideal Snack

29 Jul

peanut-butter-apples[1]Good nutrition bars are really hard to find (unless, of course, you have access to Whey Better Cookies).  Sure, there are some good ones out there, but most are full of cheap fats, sugars, and unnecessary additives.

The goal should be to find a portable, nutritious snack with a healthy balance of carbohydrates, fat, protein, and 5-10 grams of fiber.  Most of us fall short of the recommended 38 grams of fiber per day.  Fiber is a slow-digesting nutrient that can help you stave off hunger until your next meal.

The next time you’re looking for some grab-and-go nutrition, consider an apple with peanut butter (1.5 Tbsp):

  • 240 calories
  • 8 g protein
  • 30 g carbohydrates (6 g fiber, 21 g sugars)
  • 12 g fats

It just may be the ideal snack.

Get STRONGER, Get FASTER!

Your thoughts?

Have a (Nutritious) Snack

13 Jun

healthy_snacks[1]Forget the 100-calorie snack packs — they’re little more than slick marketing.  Most of them are still the same unhealthy, processed foods loaded with artificial ingredients.  You’re better off skipping the pre-packaged foods in favor of real food.  Aim for snacks that provide a balance of clean carbs, lean protein, and healthy fats.  This list is by no means all-inclusive, but try these healthy, low-calorie snacks:

  • Apple, banana, carrots, or celery with peanut butter (heck… anything with peanut butter!)
  • Carrot sticks with cottage cheese
  • Banana with semi-sweet chocolate chips
  • Air-p0pped popcorn, sprinkled with parmesan cheese and cayenne pepper
  • Cottage cheese with salsa and corn chips
  • Baked sweet potato with greek yogurt and salsa
  • A skinny latte with 8 oz. fat-free steamed milk, with a shot of espresso and a sprinkle of cinnamon
  • Red bell pepper with hummus
  • Greek yogurt with blueberries and almonds
  • Low-fat string cheese and whole grain crackers
  • Hard-boiled egg with guacamole

Get STRONGER, Get FASTER!

Your thoughts?

Before a Big Restaurant Meal…

30 Sep

sushi-[1]I love going out to eat, especially when dining out involves one of my favorite restaurants (usually Italian or sushi).  Unfortunately, for many of us, dining out often results in a high-calorie, overeating extravaganza.

In a past blog post, I’ve offered this strategy:  As soon as your meal is served, divide it in half.  Put half in a carry-out container and set it aside for a future meal, and eat the other half.  It takes some discipline (as any worthwhile endeavor does), but it works.

Here’s another idea:  Before you go out to eat, grab a snack.  Aim for about 200 calories, and make sure the snack contains at least 15 grams of protein.  Examples of pre-restaurant snacks could be a whey protein powder shake or apple with peanut butter or cheese.  This strategy provides nutrition-dense calories that will blunt your appetite and help you eat more reasonably when dining out.

Get STRONGER, Get FASTER!

Your thoughts?

Apple with Peanut Butter: The Ideal Snack

10 Jun

peanut-butter-apples[1]Good nutrition bars are really hard to find.  Sure, there are some good ones out there, but most are full of cheap fats, sugars, and unnecessary additives.

The goal should be to find a portable, nutritious snack with a healthy balance of carbohydrates, fat, protein, and 5-10 grams of fiber.  Most of us fall short of the recommended 38 grams of fiber per day.  Fiber is a slow-digesting nutrient that can help you stave off hunger until your next meal.

The next time you’re looking for some grab-and-go nutrition, consider an apple with peanut butter (1.5 Tbsp):

  • 240 calories
  • 8 g protein
  • 30 g carbohydrates (6 g fiber, 21 g sugars)
  • 12 g fats

It just may be the ideal snack.

Get STRONGER, Get FASTER!

Your thoughts?

Have a (Nutritious) Snack

3 May

healthy_snacks[2]Forget the 100-calorie snack packs — they’re little more than slick marketing.  Most of them are still the same unhealthy, processed foods loaded with artificial ingredients.  You’re better off skipping the pre-packaged foods in favor of real food.  Aim for snacks that provide a balance of clean carbs, lean protein, and healthy fats.  This list is by no means all-inclusive, but try these healthy, low-calorie snacks:

  • Apple, banana, carrots, or celery with peanut butter (heck… anything with peanut butter!)
  • Carrot sticks with cottage cheese
  • Banana with semi-sweet chocolate chips
  • Air-p0pped popcorn, sprinkled with parmesan cheese and cayenne pepper
  • Cottage cheese with salsa and corn chips
  • Baked sweet potato with greek yogurt and salsa
  • A skinny latte with 8 oz. fat-free steamed milk, with a shot of espresso and a sprinkle of cinnamon
  • Red bell pepper with hummus
  • Greek yogurt with blueberries and almonds
  • Low-fat string cheese and whole grain crackers
  • Hard-boiled egg with guacamole

Get STRONGER, Get FASTER!

Your thoughts?

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