Protein contributes to lean tissue development, tissue repair, mental function and blood sugar balance. According to the Mayo Clinic, protein-rich snacks can help manage hunger and energy between meals and serve as nutrient-rich alternatives to commercially prepared snack foods, such as chips or candy. Protein-rich snacks are best consumed as part of an overall nutrient-rich balanced diet. For the best wellness results, doctor's approval is suggested prior to making dietary lifestyle changes.
Low-Fat Dairy Products
Dairy products provide valuable amounts of protein, as well as important vitamins and minerals, such as calcium. The American Dietetic Association (ADA) recommends calcium-rich dairy products as nutritious snack options that may contribute to bone strength and overall health. Since high-fat dairy products, such as whole milk, some cheeses and ice cream contain saturated fat and dense amounts of calories, low-fat dairy foods are preferred. Protein-rich, low-fat dairy products that make for positive snack options include low-fat yogurt, cottage cheese, certain milks, frozen yogurt (preferably low in added sugars) and string cheese. Low-fat dairy products can be used to add protein and nutrients to other foods. Examples include adding low-fat milk or yogurt to fruit smoothies and topping whole grain crackers with low-fat cheese.
Nuts and Seeds
Nuts and seeds provide protein and unsaturated fats, which promote positive heart health. According to the Mayo Clinic, snacks that provide protein and unhealthy fat, such as nuts and seeds, may help maintain satiety between meals. Since nuts and seeds are dense in fat and calories, paying mind to portion size is important. The Mayo Clinic recommends snack sizes of roughly 100 calories or less if you're seeking weight loss. If you're working toward healthy weight gain, you can generally consume larger amounts. Examples of nutritious nuts and seeds include almonds, walnuts, peanuts, cashews, pistachios, flaxseed and sunflower seeds. Natural nut butters, such as peanut or almond butter, can add protein, nutrients and healthy fat to other foods like whole grain bread, crackers, English muffins, apple slices and celery.
Poultry and Eggs
Lean poultry, such as skinless, white-meat chicken and turkey, provide rich amounts of protein with little fat. Eggs also provide protein, more so in the white than the yolk, which does contain some fat and dietary cholesterol. The Harvard School of Public Health recommends unprocessed poultry, such as baked chicken breast rather than deli meats, as a valuable source of dietary protein. Leftover chicken or turkey breasts can be cubed and chilled to enjoy as snacks on their own or as part of other foods, such as cabbage or lettuce wraps. Sliced chicken and turkey breast make nutritious toppings for whole grain toast and crackers. Hard-boiled eggs make for simple, portable snacks, however, if you're following a low-cholesterol diet, consume the egg white only. Hard-boiled eggs and cooked poultry can be diced and added to vegetables and low-fat mayonnaise to create a protein-rich salad or dip.
Legumes
Legumes, such as beans, split peas, peanuts and lentils, provide protein and various nutrients like B vitamins and iron. In addition, the ADA considers legumes one of the world's best sources of dietary fiber, whether consumed in fresh, frozen, dried or canned form. Legume-based snacks include edamame (podded soybeans), baked tofu slices (soybean curd), whole grain crackers or pita topped with hummus (garbanzo bean dip) and snack-size portions of chili, dal (Indian-style lentils) or split pea soup.
Member Comments