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…MORE Healthy Snacks Part 3…

Its about to be the start of a new month and some of you may have plans to do some grocery shopping. When you look at your grocery list do you ever wonder what are some healthier snack options that you can pick up at the store to help start to eat healthier? Well you are in luck because today’s post will have MORE healthy, QUICK, and AFFORDABLE options that you can pick up on your next trip to the store.

Having low calorie healthy snacks during your day will help you to lower the calorie intake you have for that day.  The ultimate goal is to manage how many calories you are eating so that you can balance that with a great workout.  The key to shedding those extra pounds is to eat things that will be beneficial to your body, fill you up until your next meal, and knowing the right portion sizes so that you are not overeating and consuming extra calories.  If you do these things plus incorporate a great calorie burning workout several times a week you should be bikini ready just in time for the summer!

Don’t forget, you would like to make your snacks about 300 calories.  You don’t want to use most of your calorie intake on your snacks! A snack is suppose to be a filler to help you in between meals when you feel that you are hungry.

Here are some more great healthy snack ideas that are easy, quick, and not expensive! Thanks to SixSistersStuff.com for sharing some of these amazing ideas of snacks that you can grab on the go!

1. 1 cup of Cherry Tomatoes (can mix these with one serving size of crackers to make a great filling afternoon snack!)

2.  Small Green Salad with light dressing (suggested serving size is about a handful of lettuce. Try a light vinaigrette dressing.  Try to stay away from the creamy thick dressings. Those carry the most calories)

3. Mango smoothie (frozen mango, mango Greek Yogurt or plain Greek yogurt, and a small amount of orange juice or any other juice that you like.  Try to use no more than one serving size of juice and make sure that it is 100% fruit juice)

4. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick.  You can always substitute other fruit/veggie options)

5.one slice of WHOLE WHEAT bread topped with peanut butter and banana slices (make sure it is whole wheat bread. this is one of the best options when consuming bread products)

5. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden. The best option for these is the whole round cuts and not the chuncks)

6. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.  You can also cut the apple into desired sizes and sprinkle the toppings onto the slices. Makes for a less messy version)

7. Strawberries dipped in fat-free Cool Whip (suggested serving size is 1 to 2 cups of strawberries and 2 tablespoons of the Cool Whip)

8. Low-fat tortilla (or whole wheat tortilla) topped with egg salad, shredded carrots and cucumber slices (you can also top is with egg whites, feta cheese, cottage cheese, or any other type of low fat topping that you like)

9. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola.  Make sure to not use to much granola! some granola can pack a lot of sugar)

10. Bowl of bran flakes with 1/2 cup skim milk and berries

11. Guacamole with you choice of veggies (suggested serving size is 1/4 cup of guacamole)

10. Triscuit’s Thin Crisps dipped in cottage cheese or hummus (this is MY personal favorite afternoon snack. i spread low fat laughing cow Swiss cheese on my crisps which is also just as good!)

11. Cashews (suggested serving size is 1 ounce. It is also good to mix this in with cottage cheese, low fat yogurt, or anything else)

12. Pretzels (suggested serving size is about 17 pretzels)

13. Sun Chips (don’t forget portion control! Read the serving amount on the side of the bag but it is usually about 1 ounce which is usually about a handful of chips)

14. Cheesy Breaded Tomatoes (Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of Parmesan cheese)

15. Sugar Snap Peas (a great snack if you sprinkle your own spices on it.  If you dip it into a veggie dip make sure it is low in calories and stick to the portion size)

16. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of Parmesan cheese or 1/4 cup pasta sauce)

17. Laughing Cow Light Cheese Wedges ( you can spread this on crackers, veggies, or even fruit)

18. Snack/Granola bar (around 150 calories or less, like Kellogg’s All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)

19. Baked chips (about 7-10) with salsa (you can make your OWN healthier version of baked chips by toasting whole wheat tortillas! Check out THIS post for the recipe)

20. Protein Bar (great snack after your workout.  Make sure to get a bar with low sugar.  Be careful to get a bar that is also tasty.  Some bars do not taste very well and can leave a bad taste in your mouth.)

21. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)

22. Snack Wrap (I like a slice of turkey, Swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)

23. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)

24. Bean Salad (a handful of lettuce, 1/2 cup of your fav beans, top with feta cheese or some other topping makes the perfect pre-lunch snack!)

25. Peaches and Cottage Cheese

26. Chopped Red, Green, or Yellow Peppers (dipped in fat free dipping sauce or sprinkle with spices for a lower calorie snack)

27. Tuna with Triscuit crackers (yes DRY tuna is a great option but i always like to add a little relish or mustard to give it more of a taste)

28. Cooked and Cubed Chicken Breast (you can season it or toss it into a salad for a great snack or healthy meal option!)

29. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds or use your ice cube tray as an alternative.  You can also use small disposable cups and peel off the cup and enjoy the frozen treat!)

30. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave – adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good. This can be a great snack or a great meal option depending on how much you add to the quesadilla!)

So keep these options in mind when making your grocery list and getting ready to make your next grocery purchase.  The key to reaching your health and fitness goals is sticking with a consistent healthy diet AND working out.  You will need to do both in order to see the results that you want!  If you fail to do one or the other it will hinder your progress (or you will not see any progress at all!!)  Work hard…and you will start to see the hard work pay off!

Stay tuned for even MORE healthy, quick, and affordable options!

 

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…Pre-Workout Snack Options…

Finding the right fuel for your workout is just as important as the workout you will do for the day!  You are going to want to find a snack that is filling, will provide you with energy, as well as keep you full until you are done with your workout.  Eating the right Pre-Workout snack will help you maximize your energy during your workout as well as providing enough nutrients for your body to start metabolizing to help you start to burning those unwanted calories.  It is important to get the right mixture of nutrients to help prevent any stomach pains you may have before or during your workout.

The key is to get some good carbs pre-workout because the carbs will provide you with the fuel you need to power through your workout.  You will also want a lean protein so that it will allow you to build muscle.  It is suggested to take your pre-workout meal about 30 minutes before you workout (or about an hour)  and it is also suggested to have your post-workout meal no more than 30 minutes AFTER you workout.  You want to have a well-balanced meal right after you workout to allow your body to recover from all of the hard work you just did in the gym.  It is also suggested to stay away from spicy foods and foods with too much fat in them before your workout.

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Carbohydrates (Carbs):

Despite all of these “Low Carb” diets you hear about you actually need carbs to help you fuel your body.  The closer you get to your workout you want to have MORE carbs and LESS protein.  Having too much protein or hard digesting carbs can cause indigestion or other stomach issues during your workout.

Some Pre-Workout Suggestions:

  • 1/2 banana and 1/2 cup of oatmeal (you can have 1 cup of melon or other type of fruit with your oatmeal)
  • 1/2 cup oatmeal and 2 tablespoons of peanut butter (or almond butter)
  • 1 cup Greek yogurt  (try to get the plain yogurt and add your own fruit or tablespoon of honey to add sweetness)
  • 1 piece of whole wheat bread or English muffin slice with 2 tablespoons of hummus
  • 1 piece of whole wheat toast and 24 almonds (usually 24 almonds is one serving size)
  • small protein shake (you can check out THIS WEBSITE for some great protein shake recipes)
  • 1 cup of yogurt and 24 almonds
  • 1 small apple (or another small piece of fruit) and 2 tablespoons of peanut butter
  • Low-fat string cheese and whole wheat crackers
  • 1 slice of a whole wheat bagel (that is ONLY 1/2 of the bagel NOT the whole thing) and 1/2 cup of fat-free cottage cheese
  • Energy Bar (WARNING: Not all energy bars are good to have!  Some are loaded with sugar and more carbs than you need! Be sure to look at the carb content and how much protein they have.  Try to get a bar with no more than 40 gramsof carbs and the MORE protein the bar has the better!)
  • 1 serving of tuna and 1 slice of whole wheat toast

Some Post-Workout Suggestions:

  • Protein shake (Check out THIS RECIPE for recipes that are HIGH in protein)
  • 1 cup of cottage cheese and 1 cup of fruit
  • grilled chicken and 1/2 cup of brown rice (or quinoa)
  • small omelette (you can add veggies and even make an egg white omelette)
  • 1 piece of toast and 4 egg whites

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Regardless you should try to consume enough water before, during, and after your workout!  The suggested amount of water that each person should have varies, but as a general rule it is suggested that each person get at least for men 13 cups and for women 9 cups of water per day (as supported by Mayo Clinic) .  This is the LEAST amount of water you should drink so drinking more than that is highly encouraged.

The other important meals you have to be careful of are the other meals that you consume during the day.  Stick with a healthy well-balanced meal.  Stick to low fats and non-processed foods.  The rule to follow is stay at the perimeter of the store when you go grocery shopping.  The perimeter is the best place to find the most natural, fresh, and healthy food at the grocery store.

You have to be consistent with your healthy eating or you will not see the results that you want.  You can NOT have a horrible diet and see the results of all of your hard work in the gym.  Your body needs those fresh, clean, and non processed foods to fuel it through those hard workouts.  Consistency is the key to your success!

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