Snack Swaps - NW Personal Training

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If you’re anything like me, you might enjoy a snack here and there. There’s something satisfying about grabbing a little something between meals, especially when you’re working, traveling, watching TV or simply feeling a little hungry. The problem is that snacking can sneak up on you.

What seems like an innocent little snack can quickly turn into the calorie equivalent of an additional full meal. A handful of chips here, a few crackers and pieces of cheese there, a sweet coffee in the afternoon and maybe a little dessert after dinner, and suddenly those “little bites” can add hundreds of calories without providing much protein or nutritional value.

The goal isn’t to stop snacking. Instead, let’s make our snacks work harder for us! Look for options that provide more nutrients, better overall macros, and more protein so the snack is more satiating, therefore keeping overall calories reasonable.

10 Simple Snack Swaps

Instead of chips

Try popcorn or crunchy roasted edamame. Air-popped popcorn provides plenty of volume for relatively few calories, while roasted edamame adds a nice protein boost.

Instead of cookies

Try a homemade protein ball using rolled oats, protein powder, honey and peanut butter.

Instead of ice cream

Try protein ice cream or Greek yogurt topped with berries. You can satisfy your sweet tooth while adding protein and reducing calories.

Instead of cheese and crackers

Try turkey or chicken roll-ups with cucumber. You still get that savory, satisfying combination without the calorie load of a pile of crackers and cheese.

Instead of a candy bar

Go for a dark chocolate bar instead.

Instead of a handful of nuts

Try a measured portion of nuts paired with fruit. Nuts are nutritious but extremely calorie-dense, so portion control matters. A small serving plus an apple can be much more satisfying than mindlessly eating handful after handful. Better yet, eat your nuts still in the shell, which has been shown to decrease overall consumption.

Instead of a sugary coffee drink

Try coffee with protein milk or a protein smoothie. You can still enjoy your coffee ritual while getting substantially more protein and less added sugar.

Instead of chips and dip

Try veggies with hummus dip. You get the crunch and creamy texture with more fiber and protein.

Instead of a granola bar

Try a high-protein bar. Many granola bars are essentially candy bars in disguise, whereas you can now find many brands that provide a high-protein bar with low calories and low added sugars and additives.

Instead of pretzels

Try crunchy chickpeas or a rice cake with a small amount of almond butter. You get the salty, crunchy experience along with protein.

Remember, healthy eating doesn’t have to mean deprivation. Sometimes the easiest way to improve your nutrition is simply to swap, rather than stop. Small changes to the foods you eat every day can add up to big results over time.

Snack smarter, choose foods that keep you satisfied and make every bite count!

Yours in health & fitness,
Sherri McMillan

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