We just love to snack almost as much as we want to lose weight. But according to recent research by the USDA, our snacking habits are adding too many calories and too few nutrients to our diets. It doesn’t have to be this way, says Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition. “When done right, (snacking) keeps your energy levels up and gives you more opportunities to get in all your nutritional needs.”
An apple and skim milk
“Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying,” says Bowerman; “unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours.”
One large apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.
Cottage cheese-filled avocado
Here’s another fruit and diary combo, this one for when you’re craving something rich, creamy, and a bit savory. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200 calories, you’ll get 9 grams of protein and 7 grams of fiber—and no dirty dishes!
Warm pear with cinnamon ricotta
Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of cinnamon, they make a delicious snack for any time of day. Each serving contains 8 g protein, 5 g fiber, and 170 calories.
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