Having a snack during the workday is a great way to give yourself a quick boost of energy. To make the most out of that snack it is important to choose the right one. Grabbing a bag of chips or cookies will be counterproductive and can cause a bigger energy crash shortly after eating. A snack should be rich in protein and fiber to help sustain you to your next meal. The problem most people face is they don’t know what healthy snacks to try. Here are 8 healthy snacks you can try that will fuel you up for the rest of your workday.
Nuts - 5-10g protein per ¼ cup
- Nuts are very NUTritious because they are packed with protein and healthy fats. They also contain a significant amount of fiber which will help give you a full feeling after snacking on them.
Dried Fruit - 6-8g fiber per ½ cup
- Dried fruits like dates, raisins, figs, or apricots are very rich in fiber to fill you up. They are also good sources of many vitamins, minerals, and antioxidants.
Sliced Vegetables - 5-6g fiber per 1 cup
- Bell peppers, carrots, cucumber, or broccoli are all full of fiber, vitamins, and minerals. Combine them with a greek yogurt dip to get some extra protein as well.
Apples with Peanut Butter - 5g fiber per apple (8g per 2tbsp of peanut butter)
- Apples are full of fiber and water to fill you up while peanut butter provides protein and healthy fats.
Beef Jerky - 9-11g protein per ounce
- Jerky is a good low-calorie source of protein. It also contains a significant amount of iron. If you are concerned about sodium and blood pressure, try uncured jerky, turkey jerky, or salmon jerky.
Yogurt - 15-17g of protein per container
- Unsweetened greek yogurt is high in protein and calcium. It also contains probiotics to help the good bacteria in your gut. Improve this snack by adding fruits or nuts for some extra protein and fiber.
String Cheese - 6g protein per stick
- String cheese can provide protein and calcium while not adding many calories to your diet. They are a convenient little snack to have around.
Hard-boiled egg - 6g protein per egg
- One egg has protein, calcium, iron, and many other vitamins and minerals. They can be a convenient snack if you hard boil half a dozen at the beginning of the week and keep them in the refrigerator.
Changing your daily snacks can make a huge difference when it comes to making lifestyle diet changes. The right snack can help you stay full and focused throughout the day. The wrong snacks won’t satisfy you and will keep you craving more. Having a plan for each meal and snack will help you stay consistent. Helping make that plan is what we do here at Rush-Henrietta Family Chiropractic. Here at our Rochester, NY office, we help develop a meal schedule that fits into your lifestyle. If you are interested in our nutrition program, give us a call and schedule your free consultation.