Monday, May 14, 2012

Snack TIme!

My clients and friends ask on almost a daily basis: 'what are good snacks to have?'  'What do you eat for snacks?'

What I tell everyone is to start thinking of 'snacks' as meals.  You should be eating every 3 hours (yes I know, you've heard this before...but I won't stop drilling it into your heads) of consistent ratios: lean protein, whole grain carbs and healthy fats.  So instead of thinking of your between breakfast, lunch and dinner meals as 'snacks' - think of it as 5-6 meals a day.  Thats even MORE good news - 5 or 6 whole meals?  Heck yes!

Some great ideas:

Rice Cake Sandwiches:
2 brown rice cakes, lightly salted
2 TBS avocado (1 TBS spread on each rice cake)
4 slices Board's Head Low Sodium deli turkey (2 on each cake)
**Boar's Head is minimally processed, low sodium and no nitrates (King Soopers, Sunflower)
250 cals
8.5g fat (healthy fats from avocado)
32g carbs
26g protein

Mini Rice Bowl:
1/4 cup brown rice or Quinoa
2 TBS black beans
3 oz (deck of cards size) grilled or rotisserie chicken
2 TBS salsa
1 tsp olive oil overtop
249 cals
3.4g fat
27g carbs
26g protein

Mediterranean Wrap:
1 Whole Wheat or Brown Rice Wrap
2 TBS hummus
3 oz chicken breast (sliced)
5 sliced cherry tomatoes
4 slices of cucumber
1/2 cup spinach
1 tsp olive oil
280 cals
5.7g fat
26g carbs
29g protein


In Health,

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