Peter Benedict from St. Andrew’s College On Healthy Snacking
Peter Benedict, a St. Andrew’s College graduate, grew up loving sports and being mindful about his physical fitness. This is why he decided to pursue a career as a sports trainer when he moved to Washington. Read his blog below about his go-to snack choices:
Needing a nibble? Whether you want to lose weight or build muscles, there are a number of benefits to eating healthy snacks throughout the day. Among them are curbing cravings and sustaining energy levels so you can get through whatever activity you have lined up for the day. As long as your snack choices are healthy, you can expect to stay on track with your goals for weight control as well. Here are my top food choices for snacking:
Nuts – Known as the super snack, nuts are high in healthy fat and low in calories. They contain as much as 6g of protein per ounce of serving (one serving of nuts usually consists around 20 pieces). Just make sure you snack on unsalted nuts such as almonds, pistachios, and pecans. If you want to get additional nutrients, go for almonds as they contain calcium and Vitamin E as well.
Cottage cheese – One of the most versatile ingredients, cottage cheese can practically be eaten with anything, from fruit and crackers to salads and shakes. Low in calories, cottage cheese may also be eaten on its own. For every 100g of cottage cheese, you get 28g of protein and other nutrients like phosphorus and B vitamins.
Carrots – If you have to pick one vegetable to snack on, choose carrots. Rich in beta-carotene, fiber, vitamin K, potassium, and antioxidants, carrots are delicious, widely available, and inexpensive. As one of the world’s healthiest foods, carrots can be prepared and eaten in a variety of ways. Dipping carrots in cottage cheese, however, hits two birds with one stone.
Boiled egg – When you have to be strict about your caloric intake, snack on a boiled egg. One large egg has about 58 calories and can sufficiently satiate you. High in protein, vitamins, and minerals, eggs are also one of the few foods that contain Vitamin D.
Fruit with peanut butter – Generally, fruit like apples and bananas are great to snack on. When you get tired of eating them day after day, you can change it up by eating them with peanut butter and chia seeds. Peanut butter contains Vitamin E and potassium while chia seeds contain essential Omega-3 fatty acids for heart health. Frozen fruit are also delicious; think frozen grapes and blueberries. Just put them in ice trays for DIY fruit ice cubes and pop them in the freezer.
Whenever you feel hungry in between meals, you may also drink a glass of water instead. This is because dehydration may be mistaken for hunger or cravings so make sure you drink seven to eight glasses of water every day.
How about you? What are your go-to snacks? Feel free to share them with me here; I’d love to swap recipes for trail mixes and energy bars!
Stay tuned to read more from Peter Benedict from St. Andrew’s College.