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On The Go: 8 Delicious Snacks Ideas From MUO's Official Nutritionist

posted by at 01:48pm on 05/05/2009

Tanya Zuckerbrot; MS, RD, Founder of Skinnyandthecity.com and author of The F-Factor Diet, Discover the Secret to Permanent Weight Loss. She serves as the official nutritionist for the Miss Universe Organization.

      Eating small portions of healthy foods throughout the day will help to keep your hunger at bay and your calories in check preventing you from passing out or over eating later on, whichever comes first. Fiber and protein are the two nutrients with the lowest caloric density so they help to fill you up without filling you out. But, with so much on your “plate” who has the time to plan healthy meals or snack breaks?   

      They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. According to the American Dietetic Association the average Americans should be receiving 20- 35 grams of fiber daily, but is currently only receiving between 9- 11 grams. So in order to keep your energy levels high, snacks are an essential part of the day. Below is a list of our favorite “skinny snacks” that will keep you going all day long no preparation required.     

1) Gnu Foods Flavor & Fiber bar with Starbucks Tall Light Frappuccino: This snack provides almost half your daily fiber needs with 14 grams of fiber (2 grams from the Frappuccino)! In addition, this snack provides 8 grams of protein with an added bonus of 14% of the daily value of calcium.

2) PB & B roll up: Spread 2 tablespoons peanut butter on a high-fiber, whole-wheat tortilla topped with sliced banana for a snack full of fiber, protein and monounsaturated fat. Peanut butter is a great source of monounsaturated fat which not only lowers cholesterol but also slows down digestion to help keep you feeling satisfied until dinner.

3) 1 packet Quaker Weight Control instant oatmeal packets: One packet of this oatmeal packs in 6 grams of fiber and 7 grams of protein! This is almost double the fiber of most oatmeal and is sure to keep your energy up and is a perfect on-the-go snack.

4) Starkist Lunch To-Go tuna kits (omit the crackers) and 4 GG Bran Crispbread high-fiber crackers: Sometimes the most satisfying snacks are those that resemble a meal. And tuna fish on crackers is a great mini-lunch, perfect for an on-the-go snack packed with 12 grams of fiber and This snack is like a mini-lunch packed with 12 grams of fiber and 20 grams of protein! Best of all, it comes filled with mayo, relish and a mini spoon!

5) 8 dried apricot halves with 1 oz. Everybody’s Nuts pistachios (European Roast): Not only are pistachios a great source of both fiber and protein but they also contain antioxidants and Vitamin B6. Enjoy pistachios with a high-fiber fruit such as dried apricots, which provide Vitamin A, promoting good vision.

6) ½ lowfat cottage cheese with Splenda Flavors for Coffee in Cinnamon Spice and 2 fiber crackers: Cottage cheese is a great source of calcium, essential for bone health, as well as a great source of protein. Curb a sweets craving by adding the delicious flavor of cinnamon spice. By topping fiber crackers with this sweet treat, gives you the combination of fiber and protein to last until dinner.

7) Fruit ‘n Yogurt Parfait: When a fast food restaurant is all that is available to you, it is important to know what the best options are. Get a McDonald’s Fruit ‘n Yogurt Parfait and omit the granola for only 130 calories. The fruit provides fiber and the yogurt packs in the protein. 

8) Low- Fat string cheese and an apple or pear: Low-Fat string cheese is a convenient and healthy snack, especially while on the go. Although protein will provide you with needed energy the addition of a fresh crisp apple or juicy pear will provide you with a wonderful and filling snack of fiber and protein. Also, overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. This snack will leave you satiated through all your errands of the day.  

1)    1 cup trail mix (high-fiber cereal, whole-wheat pretzels, peanuts, and raisins) 

2)    ½ turkey sandwich on 1 slice whole-wheat bread with lettuce and tomato

3)   1 bag Glenny’s Soy Crisps

4)   1 cup baby carrots and 1 oz. almonds

5)   8 dried apricot halves with 1 oz. Everybody’s Nuts pistachios (European Roast)

6)  ½ cup Fiber One cereal with 1 cup Fage 0% Total Greek Yogurt

7)  Starkist Lunch To-Go tuna kits (omit the crackers) and 4 GG Bran Crispbread high-fiber crackers

8)  1 individual size Jell-O Pudding Snack double chocolate sugar-free pudding with 1 cup strawberries

9)   Starbucks Tall Non-fat Sugar-free Vanilla Latte with a Gnu Flavor and Fiber bar

• on 05/07/09

  by model cheryl finley

  Thank you for the nutritious ideas. I'm on the go all of the time
  and don't have time to just stop and think about eating healthy.
  Fast food is usually my only option. With your nutritious ideas, I
  can shop ahead, and get the great snacks.
  
  Thanks! Cheryl Finley

  Reply | Flag

• on 05/12/09

  by Earthgirl

  Just today I was bemoaning how unhealthily I had to eat on the run yesterday... thank you so much for this list of PRACTICAL on-the-go snacks!

  Reply | Flag

• on 08/17/10

  by frank16949

  It would be unfair and a big mistake FOR THE ORGANIZATION OF THE MISS UNIVERSE CROWN NOT ONLY TO THE BEST CANDIDATE because their ancestors were winners. MUST REPLACE THE CROWN TO THE MOST BEAUTIFUL, THE MOST INTELLIGENT, THE BEST WOMEN WITH HUMANITY AND CHARISMA AND THAT IS WITHOUT DOUBT THE VENEZUELAN Marelisa GIBSON

  Reply | Flag

• on 08/17/10

  by frank16949

  Putting BE THE CROWN TO THE BEST OF ALL. We should not be Influenced by the OTHER YEARS IS WINNING MISS UNIVERSE 2010 AND MUST WIN THE BEST. THE best represents Glamour ELEGANCE AND BE MISS UNIVERSE IS AND WITHOUT ANY DOUBT THE DIVA OF ALL IS MORE MISS VENEZUELA VENEZUELA MISS THIS WOULD BE VERY CLEAR THE MAYOR AND PUBLICITY OF WHICH WOULD MISS UNIVERSE news in the world of the bend to be imposed AND HARD WORK TO BE DONE AS THE VENEZUELAN HAVE to bring this prestigious CROWN OF MISS UNIVERSE

  Reply | Flag

• on 08/19/10

  by frank16949

  THIS IS THE GREAT OPPORTUNITY TO HAVE THE MISS UNIVERSE AND MR. DONALD TRUMP ON SHOW THE WHOLE WORLD THAT WINS THE MISS UNIVERSE IS PREPARING AND NO MATTER HOW MANY TIMES HAS PREVIOUSLY WON THAT YOU ARE JUST BEAUTIFUL, INTELLIGENT AND HUMAN. THE TRIUMPH OF VENEZUELA Marelisa GIBSON SE NEVER achieve what has been achieved and would be a worldwide news that last for decades. VENEZUELAN BUT I'M NOT THE BEST WITHOUT ANY DOUBT GIBSON ES Marelisa representing VENEZUELA !!!!!!!

  Reply | Flag

• on 09/06/11

  by ybethencourt

  The snacking issue is my problem. I do eat right but I loose my battle on snacks... Thanks for including coffee, I'm a mother of a 2 year old girl and I need coffee to follow her!!!

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