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Snack Attack: Weight Loss

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Fuel Your Body

Would you take your car out for a drive without gas?  What about your body?  Your body, just like any fine tuned machine needs fuel to keep it going.  Exercising on an empty stomach?  Expect to feel weak and tired, causing you to slack off or even shorten your workouts– which means fewer calories burned.  To maximize your workouts and keep proper stamina, enjoy a healthy snack 1 to 2 hours before you begin.  This will give your body time to digest and avoid cramping.  Plus, you’ll be less inclined to over-indulge post-workout.  Or feel free to enjoy these great snacks anytime.

1.) Chips & Salsa 

 1 ounce baked tortilla chips with 3 tablespoons chunky salsa and 2 tablespoons mashed avocado. (I also like to sub rice chips, black bean and corn salsa or hummus for variety – It will change nutritional info)

Serves: 1

Per Serving: 180 calories, 7 g fat, 1 g saturated fat, 3 g protein, 27 g carbohydrates, 5 g fiber, 4 mg calcium, 497 mg sodium

2.) Dipping Sticks

1 medium red bell pepper cut into sticks, with 1/3 cup  hummus ( I prefer red roasted hummus and like to sub sweet potato fries)

Serves: 1

Per Serving: 169 calories, 8 g fat, 0 g saturated fat, 4 g protein, 20 g carbohydrates, 5 g fiber, 8 mg calcium, 427 mg sodium

3.) Chocolate-Dunked Strawberries

10 medium strawberries dipped into 1 fat-free chocolate pudding cup

Serves: 1

Per Serving: 163 calories, 0 g fat, 0 g saturated fat, 3 g protein, 37 g carbohydrates, 4 g fiber, 85 mg calcium, 200 mg sodium

4.) Not-So-Plain Yogurt

 1 cup fat-free plain yogurt mixed with ½ cup sliced strawberries and 2 tablespoons slivered almonds.  (I’ve also used dices walnuts and pecans)

Serves: 1

Per Serving: 204 calories, 7 g fat, 1 g saturated fat, 13 g protein, 28 g carbohydrates, 3 g fiber, 349 mg calcium, 136 mg sodium

5.) Tropical Surprise

 ½ cup 1% cottage cheese mixed with 4 ounces crushed, drained pineapple

Serves: 1

Per Serving: 149 calories, 1 g fat, 1 g saturated fat, 15 g protein, 21 g carbohydrates, 1 g fiber, 87 mg calcium, 460 mg sodium

6.) Chocolate-Dipped Banana

1 small banana dipped into 2 tablespoons melted semisweet chocolate chips.  (Your kids will love it!!)

Serves: 1

Per Serving: 230 calories, 8 g fat, 5 g saturated fat, 3 g protein, 41 g carbohydrates, 5 g fiber, 5 mg calcium, 1 mg sodium

7.) Peanut Butter and Apple Slices

 1 medium apple, cut up, with 1 1/2 tablespoons peanut butter (or other nut butter)

Serves: 1

Per Serving: 237 calories, 12 g fat, 2 g saturated fat, 6 g protein,

8.) Fruit & Nut Trail Mix

 1 ounce (about 18 whole) unsalted or lightly salted cashews mixed with 2 tablespoons raisins)

Serves: 1

Per Serving: 228 calories, 13 g fat, 3 g saturated fat, 5 g protein, 25 g carbohydrates, 2 g fiber, 23 mg calcium, 10 mg sodium

9.) Protein-Packed Snack

 1 large hard-cooked egg

1 ounce reduced-fat Cheddar cheese

5 whole-grain crackers

Serves: 1

Per Serving: 206 calories, 2 g fat, 0 g saturated fat, 9 g protein, 38 g carbohydrates, 1 g fiber, 193 mg calcium, 237 mg sodium


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