Sensible Snacks

Workout Fuel

30-60 minutes prior to exercise. Think simple, quick carbohydrates, very little fats and protein.

  • Fruit: handful of grapes, small apple, ½ banana
  • ½ cup 100% fruit juice
  • ¼–½ cup (small handful) of pretzels or cereal
  • 4–6 oz. yogurt

Crunch on This

  • 1–2 rice cakes + 1 Tbsp. peanut butter
  • 100 calorie pack of popcorn ex: smart pop
  • ½ cup dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber-One)
  • 4–5 whole grain melba-toast
  • ½ cup raw carrots
  • 14 animal crackers

Spice and Ethnic

  • 1–2 oz. ground turkey with diced tomatoes and taco sauce
  • Stir-fry with low-sodium soy and teriyaki sauce
  • 2 oz. (about 30 pods) edamame
  • ¼ cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
  • ¼ cup H3 hummus and 6 pita chips

Salty Satisfactions

  • 4 whole wheat Melba toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
  • 1 oz. (small handful) peanuts or pistachios
  • 100 calorie popcorn
  • 1–2 oz. sun-dried tomatoes
  • 6 whole grain, low-sodium, low-fat Triscuits

Sweet Nothings

Lower calorie options for a sweet craving!

  • 4–6 oz. low or non-fat yogurt
  • ½ cup frozen yogurt
  • ½–1 cup fruit smoothie, or orange juice
  • ¼ cup sugar-free pudding or Jello (option for discrecionary calories: fat-free whipped cream)
  • ½–1 cup strawberries dipped in fat-free whipped cream
  • ½–1 cup frozen blueberries or grapes
  • 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

Chocolate Attack

  • 1–2 sheets chocolate graham crackers
  • 1–2 chocolate crunch rice cakes
  • 100 calorie pack cookies
  • 1 serving of dark chocolate (look for 70% or higher cacao content)
  • ¼ cup dark chocolate or chocolate fudge sugar-free pudding

 

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