I love to talk about fitness, the gym, classes, exercises, food, nutrition, etc. When I talk to friends, family, or anyone else that’s willing to talk about all this stuff a typical excuse for not eating more meals during the day is: “I don’t have time”, “I’m very busy at work”, or something similar.
I get it. No I’m not currently working so it’s much easier for me…now. But when I started this journey I had a very demanding corporate job that kept me on the go nonstop. I spent the better part of most of my days in meetings or traveling from one meeting to another…so I get it! It’s not easy. Most things worth doing aren’t.
A man too busy to take care of his health is like a mechanic too busy to take care of his tools. ~ Spanish Proverb
Once we get past the excuses the first questions is usually: “what do you eat for snacks?” So…I thought I’d share some of my snacks with you.
|Snacks for on the go or beginners||Calories||Protein||Carbs||Fat Grams|
|Myoplex Lite Shake||170||20||20||2|
|EAS AdvantEDGE Shake (carb control)||110||17||4||3|
|Zone Perfect – Chocolate Carmel Cluster||200||14||25||6
|Zone Perfect – Chocolate Peanut Butter||210||14||24||7|
|Balance – cookie dough||200||15||21||7|
|Balance – yogurt honey peanut||200||15||21||7|
|Clif Builder’s – Peanut Butter (meal replacement)||200||14||25||6
Once you’ve established the habit of snacking in the morning and afternoon you should quickly make an effort to incorporate real food vs. the bars and shakes I’ve listed above. By eating real food you’ll be able to get more bang for your calories: more protein and less fat. I ate bars and snacks for the first year of my fitbattle and then started to incorporate real food. Real food requires more planning.
Here are some more snack suggestions for when you are ready to graduate to real food:
|Snacks for the committed||Calories||Protein||Carbs||Fat Grams|
|Yoplait fat-free yogurt and 1/4 cup of Bear Naked Peak Protein Granola (#’s are estimates since they will vary with different flavors)||250||11||36||7|
|Oroweat sandwich thin, 1/2 cup Lucerne fat-free cottage cheese, and 3/4 cup of fresh blueberries||240||20||41||2|
|1/2 cup Lucerne fat-free cottage cheese and 3/4 cup of fresh blueberries||141||15||20||0.4
|Banana, 3.5 egg whites, and 1/2 egg (with yolk)||204||17||29||3|
|Edamame (3/4 cups edible parts)||150||12||14||4|
|1 cup Kellogg’s Special K with Red Berries and 1 cup of low-fat Vanilla Soy Milk||190||10||35||2|
|Go Lean – Truly Vanilla Oatmeal and 3 egg whites||200||20||26||2
|Oroweat sandwich thin, 2 oz. chicken breast, mustard||204||23||22||4
Fruits are interchangeable, just keep an eye on the calories and carbs. The key is to strive for a good balance of carbs and protein while consuming the least amount of fat. In order to do this you’ve got to read the food labels or research the nutritional value online. My only other advice is to eat the higher carb snacks in the morning and the lower carb snacks in the afternoon.