When it comes to dieting, what you eat between meals – breakfast, lunch and dinner – matters more than you think. Sure, sneaking that snack size pack of Oreos may seem harmless now, but over time bad snacking habits add up to too many calories and very few nutrients.
In fact, according to research by the UDSA, the average intake of empty calories for men aged 20 and older surveyed was a whopping 923 calories per day — two to three times their limit in the solid fats and added sugars category. Meanwhile, women aged 20 and older are consuming almost two to four times their limit taking in 624 empty calories per day.
Experts however, suggest snacks under 200 calories with at least 10 grams of protein and up to 5 grams of fiber. So, in an effort to help you stay the course and opt for snacks that will both boost metabolism and help you shed unwanted pounds, keep reading!
Mixed cereal: One cup of cereal (bran flakes, Wheat Chex, and Health Valley Organic Oat Bran Flakes) delivers up to 5 grams of muscle building proteins and 3 grams of fiber, all for under 200 calories.
Hard-boiled egg: Two hard-boiled eggs will run you just over 150 calories and are packed with protein (12 grams) to fuel those muscle building fibers. Kick it up a notch by seasoning with black pepper to taste.
Almonds: Packed with protein and fiber, these nuts are loaded with properties that both grow lean muscle mass (which increases calorie burn), and improves digestion, ridding the body of toxins, sugars and stored fats.
Popcorn: A 3-cup serving of plain, air-popped popcorn contains approximately 93 total calories. Though on the lower end of protein, coming in just under 4 grams, its fiber content (about 4 grams) is comparable to snacks like the apple or protein bar but with far fewer calories.
Apple paired with skim milk: This pairing delivers 10 grams of protein and 5 grams of fiber, for about 210 calories.
Edamame: One cup of this Asian dish (boiled) will run you about 190 calories and is loaded with protein – 17 grams to be exact. Top it off with 8 grams of fiber and it becomes the perfect snack-on-the-go.
Oatmeal: A small bowl of plain oatmeal (170 calories) topped with blueberries (the darker the berry…) contains 7 grams of protein and 7 grams of fiber.
Veggies and dip: Containing mostly water, options like cauliflower are a great source of protein. Two cups of raw, chopped cauliflower contains a total of 11 grams of protein, 8 grams of fiber and 199 calories. Of course, the trick is choosing the right dip. Opt for white bean dips that use natural flavorings like garlic.
English muffin: If Oprah can eat bread well then so can we! One whole-wheat English muffin (120 calories) topped with peanut butter (180-210 calories per serving) delivers up to 14 grams of protein and 6 grams of fiber.
Luna protein bar: Although some may consider an energy bar a last resort, Luna Bar comes close to perfect. At just 190 calories, you get both 12 grams of protein and 3 grams of fiber. Not to mention, flavors like chocolate peanut butter almost taste like a candy bar!
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
