Snacks that are Balanced for Energy!

HEALTHY HIGH PROTEIN SNACKS 
Andrea Groon MEd RD LDN                                                                              
Snacking can be a great way to add nutrients to our diets - protein, fiber, anti-oxidents and more.  Keeping snacks balanced between protein and carbohydrates [with healthy fats] will fuel your body until the next meal.  Enjoy!  

* Nuts  1 ounce [almonds, walnuts, pecans, etc]
* Trail mix 1/3 cup – you can create your own!
* 2 TBSP peanut butter with vegetables, fruit or 4 whole grain crackers
* PEANUT BUTTER DIP – heat 1/4 cup nut butter in a microwave proof bowl until soft.  Add 1/4 cup of  water.  Mix well with a fork. Use with vegetables or fresh fruit.
* Low fat cheese [1 ounce] with whole grain crackers [like low fat triscuit] & fruit/veggie
* Smoothie made with fruit and yogurt [and add some spinach for a boost!]
* 2/3 cup Yogurt, ½ cup berries, 2 TBSP slivered almonds
* Low fat cottage cheese [1/2 cup] with 1 pear diced, 1 TBSP pistachios
* Hard-boiled egg sliced on toast with ¼ of an avocado
* Hard-boiled egg, 1 ounce cheddar cheese, 1 apple sliced
* High protein/cereal bars – Look for at least 7 gms protein,3 gm fiber. Like Kashi, Luna, etc.
* Hummus [1/3 cup] with vegetables, fruit or whole grain pretzels
* ½ whole wheat pita, ½ cup sliced cucumbers, 2 TBSP hummus, 6 olives
* 1 cup of steamed edamame [soy beans] can be eaten warm or cold
* 3 cups of popcorn with 3 TBSP parmesan cheese sprinkled on top
* Small baked potato with salsa and 1 ounce reduced fat cheese or plain greek yogurt
* Banana split – ½ banana cut in 1/2, lengthwise topped with ½ cup frozen yogurt & 1 TBSP chopped nuts
* 1 corn tortilla with ¼ cup black beans and 1 TBSP salsa
* Tuna or salmon with relish and 6-8 whole grain crackers
* 1/2 sandwich with lean meat or nut butter
* 1 slice bread with 1 tablespoon of goat cheese with sprouts, tomato and a  dash of pepper
* 1 slice bread with ¼ avocado mashed, 2 slices tomato, 1 TBSP feta cheese, 2 torn basil leaves. Layer all
* Turkey and Breadstick Rollups - spread 1 tsp of honey mustard on one slice of low sodium deli turkey and wrap it around a sesame breadstick. You can actually eat two of these roll-ups and still come in around 100 calories.  OR wrap Turkey around a reduced fat cheeses stick