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Today people are constantly looking for nutritious snacks to eat on the go. Unfortunately, many of us end up buying high-fat, high-carb snacks out of vending machines or at the local gas station simply because they are convenient. Besides being bad for you, the majority of these processed snacks are also not good for you because they are low in protien and nutrients. Most healthy diet experts agree that, on average, one gram of protein for every couple pounds of body weight is a good daily dosage. Therefore, someone who weighs 160-lbs should be getting anywhere from 70-80 grams of protien food in their diet each day.
If you are one of the many people who do not get enough protein in your healthy diet, not to worry. Dr. Diet is here to help you with the following list of most healthy protein snacks that are quick, easy, and for the most part low in fat and carbs.
1) Tuna
Tuna is an excellent source of protein with approximately 25g per can. Plus one can of tuna in water contains about 110 calories and is fat-free. But stay light with the mayonnaise if you're making a sandwich - it also contains lots of fat.
2) Oatmeal
According to a certified personal trainer who is also a great friend of mine, many athlete in training prefer to eat oatmeal for its balance of protien and good carbohydrates, which gives them the energy required to make it through an intense workout. One packet of instant oatmeal has about 5 grams of protein, 2 grams of fat, and 105 calories. You could eat it alone or add some cinnamon and a touch of honey to the mix.
3) Egg Whites
One egg white has only 15 calories, is fat and cholesterol-free, and contains 4 grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
4) Beef Jerky
Believe it or not, this classic is a perfect fit for the list of most healthy protein snacks. On average, one ounce contains about 70 calories and 1 gram of fat, but delivers 11 grams of protien. However, the brands sold in convenience stores are often high in salt, so try looking for healthier versions in organic and natural food stores.
5) Shakes
Many commercial protein shakes and powders can be high in carbohydrates. You can make your own high protein shake with the following receipe:
- 3 egg whites
- 1 banana (or another fruit of your choice)
- 2 cups soy milk
- 1 tbsp natural peanut butter (just peanuts and oil, available in health food stores)
- 1/3 cup rolled oats
- 2 tbsp flax powder (or flax seed oil)
6) Cottage cheese
One-half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and 2 grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein food isn't your thing you can add some fresh fruit for a quick, healthy snack.
7) Peanut Butter
If you like peanut butter and jelly sandwiches, you're in luck. One tablespoon contains about 4 grams of protein, 8 grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and 1 gram of fat) and top it with banana slices.
8) Protein Bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Avoid bars that are high in carbohydrates and fat. A good choice is Designer Whey Protein Bars; each 75-gram bar contains a full 30 grams of protein, with only 6 grams of carbs and 5 grams of fat.
No matter how busy you are, it's really not that difficult to eat nutritious with most healthy protein snacks. If you keep a few cans of tuna and some eggs in your fridge at all times, you'll have some healthy alternatives to chips and chocolate bars that are full of fat and empty calories. However, keep in mind that your body does need a certain amount of carbs, which is the main source of energy for working muscles and other bodily functions. As such, you shouldn't try to completely eliminate carbohydrates from your grocery list, especially if you exercise routinely.
The key is to eat a balanced healthy diet that includes lean protien, minimally processed and refined carbs (such as whole grain pasta, whole grain rice), simple carbs (veggies and fresh fruit), and a little fat in order to provide your body with all the energy and nutrition needed to live a healthy life. Just remember, most healthy protein snacks are good for you, but a healthy diet lasts a lifetime!