Guest post by Jennifer Cholewka RD, a Senior Dietitian in the Department of Clinical Nutrition at Mount Sinai Hospital. Jennifer spent several years working with Heart Transplant patients before coming to work at Mount Sinai and now focuses on Bone Marrow Transplant.
Snacking can sometimes have a bad rap when it comes to weight management and living a healthy lifestyle, however not all snacking has to be unhealthy. In general, try to have “smart snacks” which provide more than just calories. Snacks should have fiber, protein, healthy fats, vitamins and minerals. Also, try to be mindful while having snacks. This will not only help you cut down on the amount you are eating, but also help you to enjoy your food more!
For Pre-Workout Fuel
It is important to stay hydrated and nourished before workouts. Look for snacks that are higher in easily digested carbohydrates as well as protein. Studies support carbohydrate loading for an endurance event by adding higher carbohydrate snacks for about three days before the event, rather than eating one big carbohydrate-rich meal the day before.
Sample Snacks:
- 8 oz smoothie made with Greek yogurt, coconut water, spinach or kale, fresh berries and/or ½ banana
- English muffin with 1 tablespoon peanut or almond butter
- Banana with 2 tablespoons peanut butter
After Long Workout
Choose a snack that combines fat, carbohydrates and protein, and plan to have this snack within 15 minutes after activity. Don’t forget, the longer the workout, the more you will need to refuel. And also, remember to hydrate!
Sample Snacks:
- 8 oz low fat chocolate milk
- Peanut butter and jelly sandwich on whole wheat bread
- Pita bread with 2 tablespoons of hummus
- Handful of salted nuts and pretzels
On the Go
If you are unable to plan and pack a healthy snack ahead of time, the vending machine may be the last resort to satisfy a snack craving. The good news, vending machines are not limited to chips and candy – full of sugar, saturated fat and sodium – there are healthy options too!
Sample Snacks:
- Small bag of trail mix, almonds, peanuts, pretzels (~1 cup or a small snack size bag)
- Whole wheat crackers with peanut butter or cheese (~1 cup crackers with 1 tablespoon peanut butter or 2 ounces of cheese)
- Fat free or reduced fat popcorn (~2 cups)
- Dried fruit (~1/2 cup)
- Whole grain granola or cereal bars (~1/3 cup granola or 1 cereal bar)
For the Calorie Conscious
Maximize nutrients while minimizing calories. All of these snacks provide a mix of protein and fiber that keeps us fueled and full for longer, all for 200 calories or less. One major key is avoiding mindless eating. Remember to enjoy your food and avoid snacking while you are working, watching TV, talking on the phone, paying bills, or distracted by other activities.
Sample Snacks:
- 6 oz nonfat plain Greek yogurt with 1 sliced banana
- 1 tablespoon peanut or almond butter with 1 apple
- 1 low fat string cheese and 2 clementines
- 1 cup vegetable slices (cucumbers, carrots, red/green peppers) with 2 tablespoons low fat dip or hummus