{"id":6349,"date":"2024-06-21T00:00:06","date_gmt":"2024-06-21T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6349"},"modified":"2024-06-21T16:14:40","modified_gmt":"2024-06-21T16:14:40","slug":"8-healthy-high-protein-snacks-to-help-you-power-through-the-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/8-healthy-high-protein-snacks-to-help-you-power-through-the-day\/","title":{"rendered":"8 Healthy High-Protein Snacks to Help You Power Through the Day"},"content":{"rendered":"\n<p>Whether you want to lose weight, burn fat, or build muscle, protein is your diet&#8217;s essential building block. Fill up on powerful protein with these tasty options.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Snacking on Foods High in Protein Helps Keep You Feeling Full Longer<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-01-722x406.jpg?w=768\" alt=\"Woman eating a high protein snack at her desk\"\/><\/figure>\n\n\n\n<p>Hero Images\/Corbis<\/p>\n\n\n\n<p>When it comes to healthy eating, there\u2019s a lot of focus on what you\u00a0<em>shouldn\u2019t\u00a0<\/em>be eating. Skip the \u201cadded sugars,\u201d \u201cbad fats,\u201d and \u201cbad carbs.\u201d But, what should you be eating? And when you realize your last meal was a bit too light \u2014 and your next meal is still a ways off \u2014 which snacks are smart choices?<\/p>\n\n\n\n<p>Foods high in\u00a0protein\u00a0are good snacking picks because the macronutrient helps keep you feeling fuller longer, explains Mary Wirtz, RDN, a wellness dietitian at the Healthy Living Program at the Mayo Clinic: \u201cProtein takes longer to digest than\u00a0carbohydrates, so it therefore keeps us satisfied and satiated.\u201d<\/p>\n\n\n\n<p>And the longer you feel satisfied and satiated, the less likely you\u2019ll want to reach for other less-healthy snacks or extra calories, she adds.<\/p>\n\n\n\n<p>Several&nbsp;<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/82\/1\/242S\/4649072\">epidemiological studies<\/a>&nbsp;that have followed large groups of people over the course of several years have indeed found improved health outcomes in people who eat diets high in protein. Some of those health benefits include lower risk of hypertension, heart disease, and stroke.<\/p>\n\n\n\n<p>Other research suggests diets high in protein can help with weight loss and maintaining a healthy weight. A&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4424378\/\">study published in&nbsp;May 2015 in the&nbsp;<em>International Journal of Obesity<\/em><\/a>, which followed 932 obese families, found that a high-protein diet helped control blood pressure and inflammation in both kids and adults \u2014 and helped both the kids and adults in the study lose weight and keep it off.<\/p>\n\n\n\n<p>Why is protein so important? Protein is used by every cell in the body (including our muscles, bones, blood, cartilage, and all tissues) for basic functioning, Wirtz says. Once digested and transported to where we need it, the protein we eat helps our bodies do just about everything we do, from repairing and rebuilding muscle after we exercise to making the hormones and chemicals that help keep our organs functioning and regulate our sleep, digestion, and immune function.<\/p>\n\n\n\n<p>So when we get hungry between meals, high-protein snacks may provide the energy our bodies need (calming our hunger signals) and keep our systems functioning optimally.<\/p>\n\n\n\n<p>It\u2019s important to remember, however, that just because a food is high in protein, that doesn\u2019t mean you should overdo it. Some foods that pack a lot of punch when it comes to grams of protein per calorie, like red meat or full-fat cheese, can also serve up a lot of saturated fat, which should be eaten in moderation.<\/p>\n\n\n\n<p>Here are eight good-for-you snacks that deliver when it comes to protein.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hard-Boiled Eggs Are Low in Calories and High in Protein<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-02-722x406.jpg?w=768\" alt=\"hard-boiled eggs are a snack high in protein\"\/><\/figure>\n\n\n\n<p>Brent Hofacker\/iStock.com<\/p>\n\n\n\n<p>For years, eggs got a bad rap because of their high\u00a0cholesterol\u00a0content. But that thinking has changed with newer evidence suggesting it\u2019s the saturated and trans fats in our diets that are worse for our blood cholesterol levels than the amount of\u00a0cholesterol in the food we eat.<\/p>\n\n\n\n<p>One whole, large egg has just 1.6 grams (g) of saturated fat, plus 6 g of protein and only 78 calories. The bottom line: The benefits of including eggs in your diet outweigh the cholesterol risks if you limit how many you eat to one whole egg per day (though people with diabetes should limit their intake to three total per week).<\/p>\n\n\n\n<p>One of the simplest ways to enjoy eggs as a snack is to eat them hard-boiled. Keep a bowl of them in your fridge for an instant healthy snack that\u2019s easy to take with you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nuts Have Protein, Plus Good-for-You Fats<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-03-722x406.jpg?w=768\" alt=\"nuts are a high protein snack\"\/><\/figure>\n\n\n\n<p>iStockphoto.com<\/p>\n\n\n\n<p>Whether you\u2019re a fan of almonds, cashews, walnuts, or pistachios,\u00a0whole nuts\u00a0are a healthy high-protein snack choice. Plus, nuts are high in\u00a0fiber, which when paired with protein keeps you feeling full longer, too (since fiber requires more chewing time, it affects satiety hormones, and it doesn\u2019t get broken down by the body the way other macronutrients do). While nuts are chock-full of heart-healthy fats, it\u2019s still important to measure out portions, as they\u2019re a calorie-dense food. Be sure to stick to one ounce \u2014 about a handful.<\/p>\n\n\n\n<p>If you\u2019re stumped in the nut aisle, almonds, which offer up 6 g of protein and 3.5 g of fiber per serving (about 23 nuts), are a tasty place to start. A&nbsp;<a href=\"https:\/\/jaha.ahajournals.org\/content\/4\/1\/e000993.full\" target=\"_blank\" rel=\"noreferrer noopener\">study published in the January 2015 issue of the&nbsp;<em>Journal of the American Heart Association<\/em><\/a>&nbsp;found that eating almonds daily, in place of a high-carbohydrate&nbsp;snack, lowered harmful LDL cholesterol and reduced abdominal fat in those with high LDL cholesterol.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Greek Yogurt Is Thick, Creamy, and Full of Protein<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-04-722x406.jpg?w=768\" alt=\"a bowl of greek yogurt, which is high in protein\"\/><\/figure>\n\n\n\n<p>iStockphoto.com<\/p>\n\n\n\n<p>In just a few years,\u00a0Greek yogurt\u00a0has gone from newcomer on the superfood scene to supermarket staple. Strained to remove the whey, Greek yogurt is thicker and creamier than regular yogurt, making it a satisfying snack option \u2014 and it&#8217;s higher in protein than regular yogurt.<\/p>\n\n\n\n<p>Enjoy plain fat-free or 1 percent fat Greek yogurt as a base for fresh fruit,\u00a0cereal, or nuts. Or opt for a flavored variety for a quick grab-and-go snack (just be sure to read the label to make sure you\u2019re not choosing a variety that\u2019s too high in sugar). Greek yogurt packs a protein punch with 15 to 20 g in a 6-ounce serving (versus approximately 7 to 9 g per serving of regular yogurt).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Banana Sushi Squelches Hunger and Tastes Great<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-07-722x406.jpg?w=768\" alt=\"sliced banana with hazelnut spread and nuts, which is high in protein\"\/><\/figure>\n\n\n\n<p><a href=\"http:\/\/fitfoodiefinds.com\/\" rel=\"noreferrer noopener\" target=\"_blank\">Fit Foodie Finds<\/a><\/p>\n\n\n\n<p>Get fancy with your favorite nutty spread and whip up this fun\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/fitfoodiefinds.com\/2013\/12\/banana-sushi\/\" target=\"_blank\">banana sushi recipe from Fit Foodie Finds<\/a>. Spread 2 tablespoons of peanut butter across the top of a banana, then sprinkle with a tablespoon of\u00a0chia seeds\u00a0and some crushed\u00a0pistachios before slicing into 14 rounds. Store them in the freezer for a frozen\u00a0snack\u00a0you can pop in your mouth when hunger hits. Seven &#8220;sushi&#8221; bites deliver 5 g of protein for fewer than 200 calories.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cottage Cheese Is Heavy on Protein, but Light on Calories<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-08-722x406.jpg?w=768\" alt=\"a bowl of cottage cheese, and different vegetables\"\/><\/figure>\n\n\n\n<p>Getty Images<\/p>\n\n\n\n<p>Low-fat cottage cheese has long been a staple on the\u00a0grocery list\u00a0of the health-conscious, and for good reason: It\u2019s an excellent source of protein, with 14 g of protein per half-cup, and has less than 100 calories per serving. Paired with diced fruit,\u00a0veggies\u00a0for dipping, or on its own, it makes a terrific snack that will hold you over between meals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Black Bean Dip: The Protein Pick That Will Cure Your Craving for Something Salty, Too<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-09-722x406.jpg?w=768\" alt=\"a bowl of black bean dip which is high in protein\"\/><\/figure>\n\n\n\n<p>Getty Images<\/p>\n\n\n\n<p>Beans are an easy go-to when you need a\u00a0protein\u00a0boost, and when mashed or blended they make a snack-worthy dip.\u00a0Black beans\u00a0are a tasty option with almost 8 g of protein per \u00bd cup; or opt for cannellini beans with 7 g per \u00bd cup. Simply combine drained and rinsed beans, chopped onion, minced garlic, chopped cilantro, lime juice, and your favorite seasonings in a blender. When the munchies hit, enjoy \u00bd cup with veggie stick dippers for a filling snack.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Celery and Nut Butter Is Not Just for Kids<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-06-722x406.jpg?w=768\" alt=\"celery with nut butter, which is a high-protein snack\"\/><\/figure>\n\n\n\n<p>Lauri Patterson\/Getty Images<\/p>\n\n\n\n<p>This savory veggie-nut combo is also a fiber-and-protein win. While peanut butter is a tried-and-true favorite (add raisins for the classic\u00a0ants on a log), a slew of other\u00a0nut butters\u00a0are available, including almond and sunflower butters.<\/p>\n\n\n\n<p>Nut butters are high-protein foods, with two tablespoons providing about 7 g of protein. And though nut butter does contain fat, it can be a healthy addition to your diet when eaten in moderation (since the fats are the good-for-you unsaturated types). Enjoy the spreads on celery (or carrots or other veggies) to help keep calories in check.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Edamame: The High-Protein Snack Made for Mindful Eating<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/high-protein-power-snacks-11-722x406.jpg?w=768\" alt=\"edamame, which is high in protein\"\/><\/figure>\n\n\n\n<p>iStockphoto.com<\/p>\n\n\n\n<p>Half a cup of edamame, or fresh soybeans, contains 8 g of protein, making for a satisfying\u00a0100-calorie snack. Try them in the pod sprinkled with a touch of\u00a0sea salt. Pinch the beans from the pods as you go, which helps slow down your eating, giving your brain time to register that you\u2019re full \u2014 you&#8217;ll ultimately eat less.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you want to lose weight, burn fat, or build muscle, protein is your diet&#8217;s essential building block. Fill up 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