Snack Attack: Get More From Your Snack with Fiber and Protein

O00 K Snack Attack How to get more from your snack with fiber and protein Research shows several snacking patterns are associated with better overall diet quality than not snacking at all. In a study that examined the associations between snacking, weight loss, and nutrient intake: Participants who reported 2 or more snacks per day had higher fiber intake. But snacking patterns may also reflect unhealthy Afternoon snackers had higher fruit and vegetable intake. eating habits. More people are expected to eat snacks as a main meal in the future. Expected 5% increase over the next 5 years to $86.4 billion by 2018 A Nielsen survey of 1,139 people found: 3% say they're always nibbling. 25% say they snack 3 to 5 times per day. 91% of adults snack at least once a day. Attitudes around snacking have changed. X.... In the 1980s, 70% of people said they tried to avoid snacking entirely. In 2014, only 40% reported they tried to avoid snacking. The benefits of high-fiber, high-protein snacks PROTEIN FIBER Plays a role in nearly every body function Helps us lose and maintain weight High-protein foods take work to chew and longer to Keeps us fuller, longer leave the stomach Helps us lose and maintain weight Maintains blood sugar levels Boosts immunity Prevents constipation All of the following snacks: Are 350 calories Have at least Have at least or less 5 grams of protein 5 grams of fiber AVOCADO TOAST APPLE & PEANUT BUTTER Serving: Serving: 1 medium apple + 1.5 Tbsp. peanut butter 1/2 avocado + 1 slice whole-wheat bread Protein: Fiber: Calories: Protein: Fiber: Calories: 5.5 grams 6.5 grams 183 6 grams 5.5 grams 236 HONEYED GREEK YOGURT SAUCY EGG TOAST & BLUEBERRIES Serving: Serving: 1 cup plain Greek yogurt + 1 Tbsp. honey + 1 1/2 cups blueberries 2 large hard-boiled eggs + 2 slices whole-wheat bread + 2 Tbsp. pasta sauce Protein: Fiber: Calories: Protein: Fiber: Calories: 23.5 grams 6. grams 320 20 grams 5 grams 316 DRIED APRICOTS & JERKY POPCORN TRAIL MIX Serving: Serving: 1 oz. (roughly one large) piece of jerky + 6 dried apricots 2 cups air-popped popcorn + 1/3 cup dried cranberries + 1/8 cup sesame seeds Protein: Fiber: Calories: Protein: Fiber: Çalories: 10 grams 7 grams 235 5 grams 5 grams 276 CHOCOLATE-ALMOND GOAT CHEESE-STUFFED BUTTER BITE DATES Serving: Serving: 11-oz. square dark chocolate + 1 Tbsp. almond butter + 1 Tbsp. goji berries 3 medjool dates, pitted + 1 oz. goat cheese Protein: Fiber: Calories: Protein: Fiber: Calories: 5 grams 5 grams 287 6 grams 6 grams 300 COTTAGE CHEESE WITH SNOW PEAS AND HUMMUS PEAR AND HONEY Serving: Serving: 1 cup low-fat cottage cheese + 1 medium pear + 1/2 Tbsp. honey 1/3 cup hummus + 20 sugar snap peas Protein: Fiber: Calories: Protein: Fiber: Calories: 28 grams 6 grams 329 8 grams 7 grams 164 APPLE & CHEDDAR CRUNCHY BROCCOLI SALAD Serving: 1/2 bunch broccoli, chopped + 1 Tbsp. olive oil + 1 Tbsp. balsamic vinegar + 1 Tbsp. sesame seeds Serving: 1 large apple + 1 oz. cheddar cheese Protein: Fiber: Calories: Protein: Fiber: Calories: 8 grams 5 grams 229 9 grams 289 11 grams ALMONDS & STRAWBERRIES ARTICHOKE HEARTS & DELI TURKEY Serving: Serving: 1 oz. (22) almonds + 1 pint strawberries 1 can artichoke hearts + 2 ounces deli turkey Protein: Fiber: Calories: Protein: Fiber: Calories: 8 grams 10 grams 283 15 grams 20 grams 186 Make snack time great again with these protein- and fiber-filled pick-me-ups! Designed by: Ghergich & Co. nutritionmd.org Brought to you by: forbes.com Quill.om bloomberg.com nutritiondata.self.com prevention.com myfitnesspal.com mayoclinic.org caloriecount.com com. ncbi.nlm.nih.gov fitclick.com A small part of your job is 100% of ours.