Healthy Snacking

A snack is a mini-meal that contributes nutrient-rich foods for an overall balanced diet. Healthy snacks provide us with energy between meals, prevent us from overeatingat our next meal, and give us essential nutrients that we need every day. Unfortunately, many common snack foods are not nutritious. The top five most consumed snacks are candy, cookies, chips, ice cream and other sweets. By making some simple changes, you can improve the quality of the snacks you eat which, in turn, will improve your brain function and make you a better crossfitter. Your waistline will thank you too.

For most people 200-250 calories is a sufficient snack. Larger men might need more and smaller women or those who are trying to lose weight may need a bit less. Ideally, it’s best to consume snacks that have some combination of protein and carbohydrates or protein and fat. Protein keeps you full longer, especially when combined with fiber. Eating a combination of macronutrients like protein, carbohydrates, and fat also improves the absorption of those nutrients. I recommend having a morning snack and an afternoon snack depending upon when you eat your other meals. It’s extremely important not to go too long without eating, even if you are trying to lose weight. Make an effort to eat every 3-4 hours and plan ahead! Healthy snacks can be convenient too!

Protein bars can be a good option. You can keep a few of them at your desk, in your car, or in a bag that you take with you. A bar that is low in sugar and has a moderate amount of protein is always better than having nothing, or even worse, going through a fast food drive through. There is no excuse for not being prepared! Make sure to read the label on packaged food, especially bars! Some can have 400+ calories and aren’t any better than eating candy in terms of their sugar content. Below are some of my personal favorites. I’m sure there are other good bars out there that I haven’t listed here, but I have tried and like these.

Quest Bar

Permalean Bar

Rise Bar

Think Thin Bar

Larabar

•  1 large spaghetti squash (3-1/2 pounds)
• 1/4 cup sliced carrot
• 1/4 cup chopped red onion
• 1/4 cup chopped sweet red pepper
• 1/4 cup chopped green pepper
• 2 teaspoons canola oil
• 1 cup thinly sliced yellow summer squash
• 1 cup thinly sliced zucchini
• 1 garlic clove, minced
• 1 can (14-1/2 ounces) Italian stewed tomatoes
• 1/2 cup frozen corn, thawed
• 1/2 teaspoon salt
• 1/2 teaspoon dried oregano
• 1/8 teaspoon dried thyme
• 4 teaspoons grated Parmesan cheese
• 2 tablespoons minced fresh parsley

Directions:

• Cut spaghetti squash in half; discard seeds. Place cut side up on a microwave-safe plate. Microwave, covered, on high for 9 minutes or until tender.

• Meanwhile, in a large skillet, sauté the carrot, onion, peppers in oil for 3 minutes. Add yellow squash and zucchini; sauté 2-3 minutes longer or until squash is tender. Add garlic; cook 1 minute longer. Reduce heat; add the tomatoes, corn, salt, oregano and thyme. Cook 5 minutes longer or until heated through, stirring occasionally.

• Separate spaghetti squash strands with a fork. Spoon vegetable mixture into squash; sprinkle with cheese and parsley.