source:- news.yahoo<\/p>\n
When you’re\u00a0sheltering in place, meal and snack times tend to be a bit of blur. There’s always time and opportunity nosh on something throughout the day\u2014 and the fridge and pantry is only a few steps away.<\/p>\n
\u201cWe have lost track of time in many respects. Sometimes, I go into the kitchen and look for something to eat, and then I look at the clock and think, \u2018Wow, I just had lunch an hour ago.\u2019 Paying attention to the clock on the wall will help you pay attention when you should eat or have a snack,\u201d explains Bonnie Taub-Dix, a registered dietitian and creator of\u00a0BetterThanDieting.com.<\/p>\n
To help you avoid mindless munching and\u00a0prevent cravings in between meals, Taub-Dix recommends consuming snacks with a balance of protein, fat and carbs. These macronutrients not only stabilize your blood sugar, but they also help you feel fuller longer.<\/p>\n
If you’re watching your pennies or limiting trips to the grocery store, registered dietitians share the their favorite\u00a0inexpensive, long-lasting and nutritious snack ideas.<\/p>\n
Taub-Dix likes making her own trail mix with a handful of almonds, dried cherries, raisins and whole-grain cold cereal. \u201cWhole grains provide fiber, which will keep you full and are often fortified with vitamins that you might not get enough of,\u201d Taub-Dix says. Unsweetened dried cherries and raisins give you a hint of natural sweetness while also lending some fiber, and nuts provide loads of healthy fats, fiber and\u00a0protein. You can buy nuts and dried fruit in bulk, helping you save money and trips to the grocery.<\/p>\n
\u201cPopcorn is a whole-grain snack, which helps boost fiber intake and satiation, says\u00a0Jessica Levinson, a registered dietitian and culinary nutrition expert. What\u2019s great about popcorn is that it\u2019s like a blank canvas, so you can transform it into whatever snack you desire. \u201cAdding some healthy fats from nuts boosts the satiation factor and a little dried fruit and dark chocolate chips gives you that delicious sweet and salty pairing that satisfies cravings,\u201d Levinson says.<\/p>\n
If you want a snack with some spice,\u00a0Keri Gans, a registered dietitian and author of “The Small Change Diet,” suggests adding dashes of black pepper and chili powder.<\/p>\n
For a creamy snack with some crunch,\u00a0Nora Minno, a registered dietitian and personal trainer, swears by peanut butter protein balls, which she makes with natural peanut butter, maple syrup, sea salt, protein powder and puffed rice cereal. \u201cMaking a simple peanut butter protein ball is a great way to have a high-protein snack on hand all week. On the plus side, you can make these with ingredients you probably already have in your pantry,\u201d Minno says. \u201cEach serving (one protein ball) packs five grams of protein for under 100 calories,\u201d she adds.<\/p>\n
Mozzarella string cheese is a good example of a snack with a defined beginning and end, Taub-Dix says, making it a solid snack for those who have problems with portion control. String cheese also helps you savor your snack by picking each strand, instead of gobbling cubes of cheese. Simple and nutritious, string cheese offers calcium and protein and has zero carbs \u2014 perfect for keto, Paleo and low-carb snackers.<\/p>\n
Although you\u2019re more likely to eat it at\u00a0breakfast, there\u2019s no reason you can\u2019t enjoy it as a snack too, especially before a workout. Whole-grain bread and crackers provide essential carbs for energy, while nut butter lends some protein and fat. \u201cNut butters are also good sources of vitamin E, an antioxidant that may help strengthen your immune system,\u201d Gans says.<\/p>\n
\u201cSmoothies\u00a0made with frozen fruit are a delicious snack option and are especially refreshing in the warmer weather,\u201d Levinson says. She recommends adding yogurt or kefir in your smoothie for immune-boosting probiotics.<\/p>\n
Levinson also suggests adding peanut butter powder and avocado for protein and healthy fats. \u201cThese will help slow the rise of blood sugar from the blended fruit and keep you more satisfied,\u201d she says.<\/p>\n
Taub-Dix microwaves frozen strawberries to top cottage cheese and Greek yogurt for a comforting, protein-rich snack that tastes reminiscent of cheesecake. Warming strawberries in the microwave draws out their sweet juices and creates almost a compote or fruit syrup over your yogurt without adding sugar.<\/p>\n
For a flavorful dip that\u2019s lower higher in protein and fiber, Gans combines plain Greek yogurt with salsa. Pair it with chopped veggies, whole-grain crackers or homemade whole-grain pita chips for a savory snack. Just remember to keep portion sizes in mind, as it\u2019s easy to go overboard with chips, and choose low-sodium salsa with no added sugar.<\/p>\n
Just like popcorn, you can enjoy roasted chickpeas in a variety of delicious ways. All you have to do is rinse and dry the chickpeas and toss them in some olive oil, sea salt and your choice of seasonings, such as paprika, chipotle powder, garlic powder and dried thyme. Place them on a lined baking sheet and roast them in the oven at 400 degrees for about 20 minutes or until they\u2019re crisp. Eat them as is or add them to salads and soups.<\/p>\n
Unlike toilet paper and meat, thankfully there\u2019s\u00a0no shortage of eggs, but there is a high demand for them and for a good reason. An excellent source of protein, vitamin B12, choline and selenium,\u00a0hard-boiled eggs\u00a0make a satisfying midday nosh. \u201cI make a batch a week in my Instant Pot and keep them peeled in my fridge for quick and easy snacking. I enjoy a hard-boiled egg sprinkled with everything-but-the-bagel seasoning and some veggies or fruit for a mid-morning or afternoon snack,\u201d Levinson says.<\/p>\n
Pairing fiber from the veggies and whole-grain crackers with protein-packed hummus makes a crunchy and nutritious snack. If you don\u2019t keep a container of hummus in your fridge, Levinson suggests making your own dip with canned beans. Puree them in a food processor or blender with a clove of garlic, some olive oil, salt, pepper and some fresh herbs if you like.<\/p>\n