Why You Must Watch What You Snack!
by Melinda Burris

Have you ever been shopping for food and made the mistake of instinctively grabbing snacks you thought to be health-conscious only to later discover that years of clever marketing have led many consumers to make faulty assumptions based on what we think we know about nutritional science — only to later read the ingredients and calorie count in each serving to discover that what was thought to be a healthy snack was actually loaded with sugar, a high percentage of the wrong type of carbohydrates, and saturated fat? If this has happened to you, and odds are it has, know you are not alone. We’ve all been there!

This article concentrates on protein snacks and how to identify which popular choices are indeed an excellent part of a healthy d­­iet plan for keeping you fortified during those high-intensity workouts that are crucial to maintaining a training routine that can enable you to build the lean muscle mass required to increase both speed and power.
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Why Is Snacking Every Few Hours So Important?

Many people mistakenly link regular snacking with weight gain; however, dieticians endorse snacking on nutritious foods throughout the day to avoid becoming overly hungry, which leads to consuming too much at once. According to nutrition experts, a healthy snack should contain about 4 grams of protein. Aim for a calorie count of 130-250 per serving, with minimal added sugars.

It’s also important to note that scientific studies have linked consistent food and water intake throughout the day with improved health. Most experts recommend eating nutritious foods every 2-3 hours to maintain a consistent metabolism and regular hormone levels. This approach to eating has been demonstrated to boost the immune system, improve health, and help the body avoid and recover from inflammation — a common concern among athletes including hurdlers who maintain a regular, vigorous workout routine.

The Advantages of a Whole-food, Plant-based Diet

Evidence-based research also shows that committing to a plant-based diet can significantly reduce risks associated with serious, yet common health conditions including some forms of cancer, heart disease, and adult (type-2) diabetes. Proponents of plant-based diets frequently maintain they have increased energy levels and feel healthier overall.³

5 Healthy, Protein-Rich Snacks You Can Prepare Quickly & Easily

1. Greek yogurt: Greek yogurt is a healthy snack that contains important nutrients including calcium, a mineral that is essential for proper bone development, healing, and prevention of osteoporosis. Greek yogurt is rich in protein, containing 20 grams/serving (1 cup).³
2. Protein shakes: The combinations you can create for this protein-rich snack and drink in one are nearly endless. Protein shakes are both quick and easy to prepare, making them convenient for an on-the-go snack. It’s no wonder this source of protein has proven to be a perineal favorite for athletes and dieters looking to speed up their metabolism while increasing energy levels.

But remember not to overdo it! A lack of variation in your diet can lead you to cheat, giving in to the temptation to consume foods with little to no nutritional value simply to curb your hunger, or as we so often rationalize, ‘to treat ourselves.’

The solution can be as simple as adding a scoop of whey (plant-based protein) to a serving of Greek yogurt or cottage cheese (another food that is both rich in protein and filling). Healthy variations of Greek yogurt and cottage cheese are also noted for their versatility. For example, you can add your favorite fruit or sugar-free granola, with or without nuts — another natural, plant-based food that’s high in protein.

Rather than give in to temptation, add variety to your diet! There are numerous ways to change up your usual meal plan without paying a price — such as unwanted fat that will increase your body mass index (BMI), leading to unhealthy weight gain! Most protein powders contain approximately 20 grams per serving. Combining two protein-rich foods in one snack will help keep you filling full and energized between meals.

3. Trail Mix: There are many variations of trail mix, but typically they consist of a blend of dried fruits and nuts, sometimes chocolate, cocoanut, and sunflower, or other seeds. While trail mix can be a health-conscious mix of beneficial nutrients and protein consisting of about 8 grams of plant-based protein/2 oz. serving, there is a need to advise caution: Dried fruit contains natural sugars and nuts are also high in calories; so, be sure to limit your daily consumption accordingly. A single serving of trail mix is equal to roughly one handful (approximately one ½ cup).⁴
4. Nuts and seeds: These plant-based foods are naturally rich in protein, good for you, and tasty to boot. In a rush? Simply grabbing a handful of your favorite nuts or seeds and placing them in a small container or bag as you make your way out the door can help stave off hunger and contribute to meeting your daily protein intake goal!
5. A banana nut butter sandwich: This is another example of a plant-based snack that is quick to make and easily portable! Simply slice one banana lengthwise and spread 2 tbs. of your favorite nut butter (peanut, almond, cashew, hazelnut — the list goes on) between the halves, and presto, you have prepared a healthy snack that provides protein and potassium, two essential elements combined in one to assist you in meeting your daily nutrition needs!

Conclusion:

As simple as the above snacks are to prepare and carry, you may at times find yourself in need of purchasing commercially produced foods. A word of caution — read all labels carefully or you can easily find yourself unknowingly consuming heavy amounts of sugar, salt, preservatives, and artificial dyes — the very substances you are working so hard to avoid!

For example, plain Greek yogurt is very nutritious: In comparison to regular yogurt, Greek yogurt contains more protein and fewer carbs. It is an excellent source of calcium and vitamins including B12 and B2 (riboflavin). And, if you do your research and choose the right brand, Greek yogurt also contains a host of essential elements including copper, choline, magnesium, phosphorus, potassium, and many other key nutrients.

However, many commercial brands contain artificial sweeteners and high levels of unhealthy fats and carbs as well as dyes and preservatives that leave you with a high-calorie dessert rather than a nutritious source of protein and other nutrients that will serve to help you reach your peak body conditioning goals.

In short, ‘Buyer beware!’

References:

1. Dicenso, B. (23 April 2021). Eat This, Not That!
2. com (2021). Nutrition.
3. com. (21 December 2020). The Beginner’s Guide to a Plant-Based Diet.
4. Elliott, B., ed., Arnarson, A. (2 April 2020). 30 High Protein Snacks That Are Healthy and Portable.

Kubala, J., ed., Fernando, I. (27 October 2021). 6 Fantastic Health Benefits of Greek Yogurt.
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