5 On-The-Go Snacks for busy ladies by Alex – Slimatone

5 On-The-Go Snacks for busy ladies by Alex

By Alexandra Botez

5 On-The-Go Snacks for busy ladies by Alex

Snacking is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes. Healthy snacks are more like slow-burning fuel that helps you keep going all day. Having several snacks a day helps banish that post-meal sleepiness that comes from consuming too many calories at one sitting. 

1. Large Whole Grain Cracker with Fat Free Cottage Cheese

(1 large cracker, 30g of cheese)

When you look at the cracker's ingredients, you want to see 'whole grain' or 'whole wheat' flour. If the label says 'enriched' it contains white flour. Unlike white flour, whole grain flour contains fiber, which helps you feel satiated. Smear your cracker with 30g of fat free cottage cheese (about the size of a golf ball) to add protein to your snack.

Bonus: Fat-free cottage cheese may help you achieve or maintain a healthy body weight. Since cottage cheese is rich in protein it can help you maintain, build and repair lean muscle mass.


2. Greek Yogurt, Whey & Nuts – My all time favourite snack!

 Mix plain Greek yoghurt with a serving of whey protein add a sprinkle of nuts – this will give you a fraction of the sugar you'll find in flavored yoghurt. Just make sure you choose Greek yogurt. Nuts are packed with proteins and fiber as well as healthy fats that can lower bad cholesterol and magnesium, which may help prevent type 2 diabetes.

3. Whole Wheat Tortilla and Hummus Roll-Up

    (1 tortilla, 1 tablespoon of hummus) 

    Slather hummus on a tortilla, roll it up, and you'll be on your way with a fiber-rich snack. The first ingredient in hummus is chickpeas, which provide fiber and a little protein. Choose a tortilla that's 100% whole wheat.


    4. Brown Rice Cake with Nut Butter

      (1 rice cake, 2 tablespoons of nut butter)

       A brown rice cake has about 35 calories, which makes an extra light and airy foundation for your snack. Improve the nutritional value by spreading your favourite nut butter on the cake. If you go with peanut butter, I would suggest choosing a natural peanut butter. Commercial peanut butter may contain excessive amounts of sugar or sodium that could negate the peanut butter's health benefits. For an added flavour boost, drizzle on a little honey or sprinkle chocolate chips on top.


      5. Peanut Butter & Banana on Rice Cakes

         If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid - It'll replenish your energy quickly.