Your Healthy Snacks May Be Making You Fat
With so many seemingly healthy choices that, well, aren't (Sugar! Sodium! Preservatives!), it's impossible to know what to reach for. Here, some good things that do come in small packages-and the optimal time to eat them.
By: Danielle McNally
SECOND BREAKFAST:
Bearded Brothers Mighty Maca Chocolate Energy Bar (Pictured)
By 10:30, your body has burned through those egg whites, and blood sugar is tanking. This raw, vegan, and gluten- and soy-free treat (made by two actual sibs) is a perfect mix of simple and complex carbs. Plus, it has maca, which combats stress and-as the lore goes-was used by the Incans to maintain energy in battle.
Whole Foods Turkey Jerky Sticks
A higher protein snack like this, will stave off hunger longer-with the same number of calories as a high-carb snack-keeping you going through that mid-morning meeting and into lunch. Janis Jibrin, R.D., author of The Pescetarian Plan , recommends pairing this dried meat (about 60 calories each) with 100 calories worth of whole grain crackers, like Dr. Kracker Seedlanders, for a total of about 200 to 300 calories.
MID-AFTERNOON:
Saffron Road Crunchy Chickpeas (Pictured) Two ounces of these non-GMO falafel-flavored legumes are 240 calories, offer both protein and carbs to satiate you, and are low on the glycemic index, keeping blood sugar stable.
Wonderful Pistachios
These nuts are moderately high in protein and zinc, which is important for building testosterone. Protein spends more time in the stomach than carbohydrates or fat, keeping you satiated throughout the day. "Men only make testosterone at night when they're asleep," says John La Puma, M.D., author of Refuel . "By eating pistachios in the afternoon, you're satisfying hunger now and preparing your body for the next day."
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LATE NIGHT:
Whole Foods Hummus (Pictured)
Midnight snacking is a habit to avoid: "If you overeat before bed, you'll more likely store those calories as fat," explains Shira Lenchewski, R.D. But when you're genuinely hungry, a slow-release carb like hummus is ideal. Swap out the pita chips-which will spike blood sugar-for presliced vegetables.
Mast Brothers Dark Chocolate
If you're really craving something sweet, reach for a dessert with a little bit of fat in it, like a square of plain dark chocolate, advises Lenchewski. "It's better to have chocolate before heading to bed than even a handful of grapes, because fat mediates the blood sugar spike.
WHEN VEGGING OUT:
Quinn Olive Oil and Herbs Popcorn (Pictured)
This non-GMO microwave popcorn has just 35 milligrams of sodium per cup and no hydrogenated oil. It also comes in a compostable bag free of chemical coatings.
Freebird Chicken Wings With Barbeque Sauce
When you've got the guys over for the game or are hosting a Game of Thrones watch party, Jibrin suggests looking for healthier versions of junk food to serve. Two of these organic, antibiotic-free wings are just 60 calories, have only 70 milligrams of sodium (compared to the 473 milligrams in TGIFriday's frozen buffalo wings), and contain no added sugar.
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PRE-WORKOUT:
Purely Elizabeth Granola (Pictured)
An hour before the gym, consume 150 to 200 calories-that will sustain you without upsetting your stomach. Low-sugar granola, like this brand with quinoa, amaranth, and chia, is a solid pick. Don't fear the carbs: "This kind of snack is appropriate to fuel a workout," says Jibrin.
Glutenfreeda Instant Oatmeal
"Carbs are your friend before a workout," says Lenchewski, who recommends a combination of complex and simple carbohydrates to ensure a slow and steady release of energy throughout your gym session. "A lot of people think oatmeal is just for breakfast, but I'm a fan of it before exercising," she adds. Top your bowl with blueberries: The oats will keep you going, while the fruit provides a quick release.
POST-GYM:
Trader Joe's Fresh Hard-Cooked Peeled Eggs (Pictured)
Fifteen to 30 minutes after a workout, you need quick-converting carbs and protein (10 to 20 grams) to repair muscle fibers and replenish glycogen stores. Boiled, peeled eggs are grab-and-go at its best; pair two with half a banana.
Roasted Nut Roll Lärabar
Just like before a workout, a mix of carbs and protein is important afterwards. "Most workout-branded bars are basically candy bars," says La Puma. "But this bar has just five ingredients-all nuts-and it's low in sugar."
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ON A ROAD TRIP:
Sorrento Provolone Cheese Stick (Pictured)
Highway rest stops and smart food choices aren't usually found in the same sentence, but "a lot of convenience stores now stock some decent options," says La Puma. This ubiquitous string cheese isn't starchy, has almost zero sugar, and provides a modest amount of protein and healthy fat.
Health Warrior Chia Bar
Energy bars are easy to travel with, but quality is key. The main ingredient should be an ancient grain, and skip those with artificial sweeteners or added vitamins and minerals. With just 100 calories and 5 grams of sugar-plus 1000 milligrams of omega-3, 4 grams of fiber, and 4 grams of protein-these small bars pack big benefits. The new dark chocolate cherry and chocolate peanut butter flavors satisfy a sweet tooth, too.
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