The optimal snack equation200 calories =3 grams of fiber + 5 grams of protein + 12 grams of fat
Fiber is digested slowly and helps sustain your energy. It also absorbs water and expandsin your stomach to keep you full.
Protein releases a hormone in the body that increases satiety.
Eating snacks with no more than 12 grams of fat will prevent you from getting more than 20 to 35 percent of your daily calories from fat.
Try….Clementines and walnut halvesSoy nuts and chocolate chipsGrapes and light mozzarella cheese
A packet of plain instant oatmeal (made with water) and blueberriesCucumber and hummusLow-fat vanilla yogurt, canned pumpkin and pumpkin pie spiceCarrots and peanut butterPineapple juice, plain low-fat yogurt, strawberries, frozen banana (blended together)Sliced tomatoes, mozzarella, basil leaves, balsamic vinegarBanana, almond butter, toasted shredded coconutPumpernickel toast, low-fat cream cheese, radishCooked brown rice, vanilla soy milk, raisins (warmed together in the microwave)Blackberries, part-skim ricotta, honey, grated lemon zest
From: Men’s Health magazine October 2011.
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