Top Snacks For Max Performance!

Top Snacks For Max Performance!

A healthy diet is sustained by these healthy snacks.

What makes a healthy snack? When broken down, they’re nutrient dense, low calorie, and filling. Why are these the three main criteria used to select the top 5 healthy snacks? Three reasons:

  1. Nutrient dense snacks act as slow burning fuel, providing energy to last until your next meal, while building/repairing muscle for your body to function at an optimal level. That means you’ll get the pick-me up you need, even when pressed for time.
  2. Low calorie snacks won’t completely sabotage your healthy diet. This point is somewhat self-explanatory, but there’s a reason apples are healthy and donuts aren’t.
  3. Snacks that are filling are usually high in fiber and won’t leave you feeling unsatisfied. That means you won’t end up assaulting the nearest vending machine buying junky processed foods.

Now that we’re on the same page, take a look at the top 5 healthy snack choices below. Each will help you get through the day without starving or tacking too many extra calories onto your diet.

Triscuts
I don’t know about you, but I seriously love carbohydrates. So most of the time, when I’m reaching for a snack, I’m looking for a carb....and not the fruit and vegetable kind either. Triscuits are surprisingly healthy as a snack and a great choice when in the mood for some extra whole grains that aren't from bread. With only 120 calories per serving, 3 grams of fiber, and 3 grams of protein, this low sodium cracker is one you won’t feel badly about snacking on. It’s also packed with potassium, iron, and has absolutely no simple sugars. To spice it up, dip them in salsa or apply a thin layer of all natural peanut butter.

Hard Boiled Eggs
You don’t have to know anything about cooking to boil an egg. This snack is in the top 5 not only because its nutrient dense, but also because its convenient. You can boil a dozen eggs on Sunday and have healthy snacks for the entire week! At 65-75 calories and 6 grams of protein per egg, this snack flies high above the rest. Oh, and don’t NOT eat the yolk! The essential vitamins and minerals found in the yolk are often overlooked because of the cholesterol, but if being full and staying full are priorities, the yolk’s healthy fats will help.

Protein Bars
Although not usually a fan of processed protein bars, sometimes you need something sweet. Some are better than others, so I’d recommend something like Balance Bar BARE bars that you can pick up in the 1R Store. Each bar has 15 grams of high quality protein to keep you going, 5 grams of fiber to keep you full, and 23 other vitamins, minerals, and antioxidants. Yeah… not too shabby.

Fage Greek Yogurt
On the Top 10 Dorm Room Foods list, Fage individual yogurt packs are easy to throw into your bag and are usually available at your nearest convenient store for a midday snack. I go with the fat free 120 calorie version, but if fat free isn’t your thing, the 2% is great too. Each pack provides 13 grams of protein and is surprisingly filling. Feeling a little crazy? Try drizzling honey over top or even adding some fresh berries for a great snack or post workout meal.

Almond Stuffed Dates
I discovered this snack while traveling in Israel where fresh dates are plentiful. It’s pretty easy to find them in any grocery store but as you probably guessed, you’ll also need some almonds to stuff the dates with. This crunchy, sweet snack is amaaaaaaaazing for numbing hunger pains. It’s a killer combination that provides 8 grams of protein, as well as 6 grams of fiber to really fill you up.

Healthy snacking can help you lose weight, manage your weight, and stay energized throughout the day. Making smart snacking choices can also help you get that extra protein needed for muscle growth, get in more essential vitamins, and curb your cravings. Just be sure to PLAN your snacks in advance and keep the non-perishable ones with you at all times. That way you’ll never be tempted to grab the first tasty-looking thing you see (i.e. that Hershey’s bar in the vending machine!). Hunger can lead to some poor decision making. So snack well, make better decisions, feel better throughout the day.

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About the Author

Hannah Davis holds a Personal Training diploma from New York City’s Academy of Personal Training where she graduated at the top of her class. Her many other certifications enable her to work with clients who are pre/post natal, train for weight loss, kettlebell, TRX, and for specific sport. Her background in nutrition also adds a strong component to creating a more complete training program. She is a regular contributor to Women’s Health Magazine, and also many other fitness and beauty blogs like FitGloss.com. Hannah has worked with the young and the elderly, male and female, effectively for weight loss, muscle gain (and reduction!), as well as to correct exercise technique. She is comfortable working with a variety of limitations that clients may experience. To learn more about Hannah, visit her website at BodyByHannah.com and follow her fitness tweets @bodybyhannah.