Tuesday, November 4, 2008

Small meals vs. Snacks?



Okay so a lot people are busy training, working, being a mom, wife, etc. and often don't have time to eat full on meals. Small meals or snacks with a balanced ratio of fat, carbohydrates, and protein are the best way to keep your metabolism going throughout the day. But most people have no clue what that looks like or are rather stuck in the same old rut of eating the same foods everyday.
Pre or post workout, these balanced snacks/mini meals will keep you going mid morning, mid day, lunch, or evening for around 250 calories! My favorite is the maple "soy" milk and peanut butter crackers.

Tortilla Chips with Cheese. Spread a 1-ounce bag baked tortilla chips (or 18 baked tortilla chips) on a microwave-safe plate. Top with 1/4 cup reduced-fat shredded cheese. Heat 45 seconds to 2 minutes in microwave (watch) until melted.

Apple with Peanut Butter. Have 1 apple topped with 1 tablespoon peanut butter. Drink 1 cup fat-free milk.

Applesauce combo. Have 1 convenience-size single-serving container of unsweetened applesauce. Serve with 30 peanuts , 1-2 tbsp melted nut butter , or 1/3 cup greek yogurt mixed in.

Banana and Chocolate Dip. Prepare a dip using 3 tablespoons fat-free sour cream, 1/4 teaspoon vanilla extract, and 2 tablespoons chocolate syrup. Serve with 1 sliced banana. Spear each banana slice with a toothpick for dipping fun. * Can also use caramel sauce

Pears Drizzled with Chocolate. Open a can of pear halves packed in juice or water. Serve 1 canned pear half drizzled with 1 1/2 tablespoons chocolate syrup and topped with 1 tablespoon chopped walnuts. Serve with 1 cup fat-free milk. * Can also use honey instead of chocolate

Raisin-Nut Cluster. Mix 2 tablespoons raisins with 1/4 cup chopped walnuts, 1 tablespoon honey, and 1 teaspoon maple extract. Top with 1/2 teaspoon granulated sugar. Place in a small paper cup and freeze. Serve slightly thawed.

Frozen Grapes. Put 1 1/2 cups grapes in the freezer for several hours. Eat right out of the freezer — Serve with 1 string cheese stick.

Pita and Hummus. Dip a 5-inch-diameter whole-wheat pita (check label and have 100 calories worth) into 1/3 cup hummus. Have 1/2 cup cucumber slices or other vegetable on the side.

Instant Chili. Prepare 1 cup Fantastic Foods Cha Cha Chili (or other instant bean dish for 250 calories) according to package directions.

Banana Smoothie. In a blender, combine 1 small, ripe banana, 1 ice cube, and 2 teaspoons honey with 1/2 cup fat-free milk and 1/2 cup low-fat plain yogurt.
Fruit and Granola Bar or Kashi and Nuts. Your choice of any Luna or kashi bar with 1/8 cup pistachios (about 10).

Waffle with Peanut Butter. Toast 1 whole-grain waffle and top with 1 1/2 tablespoons peanut butter.

Cottage Cheese and Fruit. Have 1/2 cup 1% cottage cheese with 1/2 cup cut fruit, any variety, OR choose 1 Breakstone's Cottage Cheese Doubles (prepackaged snack with cottage cheese on one side and fruit on the other).

Tangy Treat- Have 6 ounces pineapple juice (easy to find in some vending machines) with 1 Wasa crispbread cracker and 1 string cheese stick.

Café au Lait and Muffin. Mix 1 cup brewed coffee with 1 cup fat-free milk and 1 teaspoon sugar. Serve with 1 mini blueberry muffin (such as Hostess Snack Cakes mini blueberry muffins).

Apricots and Crackers. Have 6 dried apricot halves with three 2 1/2-inch graham cracker squares topped with 1 1/2 tablespoons almond butter.

Fruit, Cheese, and Nuts. Serve 1 ripe medium pear or 1 medium apple with 1 string cheese stick. Toss in 6 whole almonds.

Maple Milk and Crackers with Peanut Butter. Heat 1 cup fat-free milk and stir in 1 teaspoon maple syrup. Serve with 2 Wasa crispbread crackers each topped with 1 teaspoon peanut butter.

Fruit with Toasted Nuts. Serve 2 cups cut fruit, any variety, topped with 2 tablespoons toasted chopped walnuts.

Mini Pizza. Split 1 whole-wheat English muffin, top with 1/3 cup spaghetti sauce and 1 string cheese stick, sliced up. Bake in toaster oven until cheese is melted, about 3 to 5 minutes.

In good health,
LC

8 comments:

Anonymous said...

Great info thanks
-missa

Free and Living said...

i think i'm going to copy and paste this whole blog entry, amazing!

kristin fulghum said...

i love those ideas! thanks linds.

Anonymous said...

I relish, lead to I found just what I used to be having
a look for. You have ended my four day long hunt! God Bless you man.
Have a great day. Bye

Also visit my web page; NaturaCleanse Diets

Anonymous said...

I know this if off topic but I'm looking into starting my own blog and was curious what all is needed to get set up? I'm assuming having a blog like yours would cost a
pretty penny? I'm not very internet smart so I'm not 100% positive.
Any recommendations or advice would be greatly appreciated.
Cheers

My homepage NaturaCleanse Diets

Anonymous said...

Have you ever considered about adding a little bit more than
just your articles? I mean, what you say is valuable and all.

However imagine if you added some great photos or video
clips to give your posts more, "pop"! Your
content is excellent but with images and video clips, this website could
certainly be one of the greatest in its niche. Excellent blog!


Look into my web-site; Natural Cleanse Weight Loss

Anonymous said...

Heya i'm for the primary time here. I found this board and I find It really helpful & it helped me out a lot. I am hoping to provide something again and help others like you helped me.

Also visit my web page: http://www.celestinevision.com/celestine/forum/profile.php?mode=viewprofile&u=327123

Anonymous said...

Hi there! Quick question that's entirely off topic. Do you know how to make your site mobile friendly? My site looks weird when browsing from my iphone 4. I'm trying to find a theme or plugin that might be able to fix this
issue. If you have any suggestions, please share. Cheers!


Feel free to visit my web blog: www.ahapunanaleo.org