Post by Loupy on Apr 26, 2011 11:55:25 GMT -7
It’s better to make your own snacks rather than buy them off the shelf in the grocery store. This way, you’re sure to get quality calories instead of empty ones. Here are some suggestions:
Snacks for Convenience
1. 3 dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)
6. 3 cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying “healthy” energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard boiled egg (75 calories)
10. 14 raw almonds, 1 miniature box of raisins (130 calories)
Protein All-Stars
1. Edamame (1/2 cup), buy frozen and follow cooking instructions (80 calories)
2. 5 celery stalks (4” long) and 1/2 cup low-fat cottage cheese (95 calories)
3. 1 large dill pickle and 1 tablespoon natural peanut butter (125 calories)
4. WASA Rye Crispbread (1 cracker) with 1/2 cup low-fat cottage cheese (115 calories)
5. 2 slices turkey breast lunch meat rolled with 2 teaspoons cranberry jelly (100 calories)
6. Thinly sliced medium apple or pear with 1 ounce of cheese (150 calories)
7. Shrimp cocktail, 12 small shrimp with ¼ cup cocktail sauce (100 calories)
8. 1/4 can tuna with 1/4 cup non-fat plain yogurt and 1 miniature box of raisins (125 calories)
9. Cottage cheese, 1/2 cup low-fat + 1/3 cup canned pineapple (120 calories)
10. Veggie burger, soy-based, + 2 pickle slices and 1 tablespoon of mustard (110 calories)
Crunchy and Filling
1. Whole grain rice cake (50 calories - see label) with 2 tablespoon of low-fat hummus (110 calories)
2. 7 baby carrots and 2 tablespoons hummus (100 calories)
3. 1 cucumber (8”) sliced with ½ cup low-fat plain yogurt and sprinkling of dried dill (100 calories)
4.(Greek Salad) 1 cup of sliced tomato and cucumber with balsamic vinegar and 2 teaspoons olive oil and a spray of Bragg Liquid Aminos (105 calories)
5. Large tomato, sliced with 1 ounce fresh mozzarella, balsamic vinegar and fresh basil leaves (100 calories)
6. 2 cups of salad greens with 1 cup sliced cucumber and 1 tablespoon tahini dressing (70 calories – see label)
7. 2 cups raw spinach greens, balsamic vinegar, 2 teaspoons extra virgin olive oil and oregano (100 calories)
8. Carrot, beet, and raisin salad. 1/2 cup shredded carrots, 1/2 cup shredded beets, 1 tablespoon raisins, 1 tablespoon Newman’s Balsamic Vinaigrette (90 calories)
9. “Nori Wrap”— Nori seaweed sheet rolled with 2 tablespoons hummus, slivered cucumber, shredded carrot, sprouts (125 calories)
10. 1 whole grain rice cake (35 calories – see label) with 1/4 California avocado (110 calories)
--Greg Hottinger, RD, Biggest Loser Club nutrition expert
Snacks for Convenience
1. 3 dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)
6. 3 cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying “healthy” energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard boiled egg (75 calories)
10. 14 raw almonds, 1 miniature box of raisins (130 calories)
Protein All-Stars
1. Edamame (1/2 cup), buy frozen and follow cooking instructions (80 calories)
2. 5 celery stalks (4” long) and 1/2 cup low-fat cottage cheese (95 calories)
3. 1 large dill pickle and 1 tablespoon natural peanut butter (125 calories)
4. WASA Rye Crispbread (1 cracker) with 1/2 cup low-fat cottage cheese (115 calories)
5. 2 slices turkey breast lunch meat rolled with 2 teaspoons cranberry jelly (100 calories)
6. Thinly sliced medium apple or pear with 1 ounce of cheese (150 calories)
7. Shrimp cocktail, 12 small shrimp with ¼ cup cocktail sauce (100 calories)
8. 1/4 can tuna with 1/4 cup non-fat plain yogurt and 1 miniature box of raisins (125 calories)
9. Cottage cheese, 1/2 cup low-fat + 1/3 cup canned pineapple (120 calories)
10. Veggie burger, soy-based, + 2 pickle slices and 1 tablespoon of mustard (110 calories)
Crunchy and Filling
1. Whole grain rice cake (50 calories - see label) with 2 tablespoon of low-fat hummus (110 calories)
2. 7 baby carrots and 2 tablespoons hummus (100 calories)
3. 1 cucumber (8”) sliced with ½ cup low-fat plain yogurt and sprinkling of dried dill (100 calories)
4.(Greek Salad) 1 cup of sliced tomato and cucumber with balsamic vinegar and 2 teaspoons olive oil and a spray of Bragg Liquid Aminos (105 calories)
5. Large tomato, sliced with 1 ounce fresh mozzarella, balsamic vinegar and fresh basil leaves (100 calories)
6. 2 cups of salad greens with 1 cup sliced cucumber and 1 tablespoon tahini dressing (70 calories – see label)
7. 2 cups raw spinach greens, balsamic vinegar, 2 teaspoons extra virgin olive oil and oregano (100 calories)
8. Carrot, beet, and raisin salad. 1/2 cup shredded carrots, 1/2 cup shredded beets, 1 tablespoon raisins, 1 tablespoon Newman’s Balsamic Vinaigrette (90 calories)
9. “Nori Wrap”— Nori seaweed sheet rolled with 2 tablespoons hummus, slivered cucumber, shredded carrot, sprouts (125 calories)
10. 1 whole grain rice cake (35 calories – see label) with 1/4 California avocado (110 calories)
--Greg Hottinger, RD, Biggest Loser Club nutrition expert
