Sometimes snacks get a bad rep. A lot of this is because the least healthy things always seem to be the most readily available. Maybe we just aren’t looking hard enough for healthier options. Healthy Snacking is a great way to add extra nutrients to your body and also helps with overeating during lunch or dinner. Protein curbs your appetite and keeps you full longer. It’s also great for your bones and can boost metabolism and increase fat burning. Even though there is such a thing as too much protein, increasing protein intake can benefit your body. Surprisingly there are a few simple healthy snacking options that can give a ton of protein to help you get through your day.
Jerky
We are kicking things off with a common snack among all people. Surprisingly, jerky can be healthy and of course, it packs quite a bit of protein. Jerky is a lean meat that is cut into strips and dried. It packs 9 grams of protein per ounce. All of the most common meats are made into jerky so there is a favorite for everyone available.
Veggies and Yogurt Dip
It’s pretty common to see veggies in a conversation about healthy snacking, but if you pair your veggies with yogurt dip you create a protein-packed savory snack. Using plain yogurt and adding herbs and savory flavorings you can create a delicious snack with about 18 grams of protein per ¾ of a cup.
Tuna (hard-boiled eggs) and crackers
One cup of protein has 39 grams of protein and has a higher protein count if you make a salad and add hard-boiled eggs. This snack combo is hearty and will keep you full for a few hours. Together this quick simple mix has 46g of protein per cup.
Trail Mix
Yum! This fun combo of dried fruit, nuts and (sometimes) chocolate candies can pack as much as 8 grams of protein per ounce. You do have to be careful because some mixes can have a significant amount of carbohydrates.
Turkey Roll-ups
Are you a little hungry, but in a rush to get out of the house? Take a look in the deli drawer of your fridge and grab a turkey roll-up. Turkey roll-ups are essentially a sandwich without bread. This nifty snack is packed with over 13 grams of protein (and that is just the turkey).
Fruit Smoothies
Smoothies are popular among many people, mainly because they are bright, delicious, and healthy. But with a little added protein, these fruity drinks can pack a punch. All smoothies have a foundation ingredient. This ingredient helps all the elements of the smoothie to blend together. By adding Greek yogurt (which we know has 18 grams of protein per cup) you have a protein-filled beverage for you to enjoy.
With these simple healthy snack options, you can increase your protein intake and enjoy a new approach to regular snacking.
More Bariatric Snack Ideas
In addition to making sure your snacks are high in protein, ensure that you are choosing foods that are low in sugar, easy to prep, and aren’t full of “empty” calories – with an extra bonus if they have high fiber content. Additional snack ideas for bariatric patients could be:
- Greek yogurt with blueberries
- Baby carrots and hummus
- Apple slices with peanut butter
- Cottage cheese
- High-protein meal replacement shakes
- Multi-grain toast with avocado
- Oatmeal
Guava is the highest-protein fruit, containing 4.2 grams of protein in every cup. It is also high in fiber and vitamin C, making it an excellent snack for those looking for a healthy and nutritious treat.
No, bananas are not a rich source of protein. They contain only trace amounts of protein and are mostly composed of carbohydrates.
High-protein snacks are good for weight loss because they help keep hunger at bay, making it less likely to overeat. Eating a high-protein snack also helps build lean muscle when combined with exercise, which can further aid in fat-burning and weight loss.
Adequate snacks for bariatric patients are ones rich in protein such as: greek yogurt with blueberries, cottage cheese, apple slices with peanut butter, and protein shakes.
Snacks that have good amounts of protein and are low in sugar such as nuts, trail mix, and hummus.
