Everybody loves snacking! But with a notoriously bad reputation for being
a leading cause of weight gain, is snacking really all that good for you?
Turns out, as long as you snack smart, eating regularly throughout the
day can actually have a
positive impact on your health. Foods that are high in fiber or high in protein
can keep you fuller longer, suppressing your appetite and keeping you
from reaching for those M&M's on your desk all afternoon. Try
one of our five favorite high-fiber or high-protein snacks below, each
designed to help keep you satisfied for hours and give your body the nutrients it needs.
At only 70 calories, just one egg packs a whopping 6 grams of protein.
Delicious and nutritious in any form, eggs aren't necessarily the
easiest thing to take on the go -- unless you hard-boil them, that is.
To get started, place a couple of eggs in a saucepan, cover with water,
and bring to a boil. Once the water is boiling, remove the pot from the
stove, cover with the lid, and let sit for 10 minutes. When your eggs
are done, run them under cold water and refrigerate until you're ready to eat.
Turkey is an excellent source of lean protein, and whole wheat bread can
give you the additional fiber. To keep this sandwich low-fat, steer clear
of adding cheese or any fatty condiments, like ranch dressing or mayonnaise.
Instead, dress up your sandwich with all of your favorite veggies, like
spinach, cucumbers or bell peppers, for an extra fiber kick. Want to keep
the calorie count low? Eat the sandwich open-faced, with only one slice
of bread on the bottom.
This high fiber treat is easy to make and customize right at home. Just
drain and rinse a can of chickpeas, toss with the flavorings of your choice,
and bake in a single layer on a baking sheet at 450 degrees for 30-40
minutes, or until crunchy all the way through. If you want to curb that
sweet tooth, try tossing with a tablespoon of pure maple syrup or agave
nectar, and cinnamon or nutmeg; or, for a more savory snack, toss with
olive oil, parmesan and garlic powder. Just one serving of about a half
a cup provides 6 grams of protein and 6 grams of fiber!
Beef Jerky or Turkey Jerky
Beef or turkey jerky is a great go-to snack for its convenience as well
as its high protein count. In fact, just one 100-calorie serving of beef
jerky packs over 8 grams of protein! With dozens of flavor varieties and
types of meat, as well as the option to make it at home instead of buying
store-brand, you're bound to find a jerky snack that's right up
your alley. Keep it in your desk at work, or bring a bag with you on the
trail -- no matter where you're snacking, this is a great way to stay on track.
Veggies and Hummus
Vegetables are notoriously high in fiber, especially if you opt for heartier
veggies like broccoli, carrots or artichokes. Add your favorite hummus
to spice it up, since hummus is packed with both fiber and protein to
keep you full long after you're done munching on your fresh produce.
If you eat this snack regularly and would like to mix it up every once
in a while, trying tossing some garlic and basil, or red chiles and cayenne
pepper to flavor your hummus.
What are your favorite high fiber or high protein snacks to stay satisfied
throughout the day? Share your favorites in the comments below.
This information is not intended as a substitute for professional medical
care. Always follow your healthcare professional's instructions.