Between 1977 and 1996, the amount of calories children consumed in the form of snacks went up by 120 calories per day, notes the Center for Science in the Public Interest. This increase in snacking could be related to an increasingly fast-paced lifestyle, a rise in availability of snack foods or many other reasons. Whatever the reason, it is healthier to stick to snacks that provide you with protein and fiber.
Basics
Snacking can be an important part of increasing your nutritional intake and helping you manage your weight, but it has to be done correctly, reports MayoClinic.com. All too often, people eat snacks that are filled with calories, fats and/or sugars. These types of snacks are short-lasting sources of energy, offer little nutritional value and increase weight gain. Choosing snacks high in protein and/or fiber will help you make healthy snack decisions.
Significance
Snacks that contain protein and fiber will provide you with a valuable source of energy. Protein and fiber are both slowly digested by your body, which helps keep you feeling full longer and keeps your energy levels stable.
Therefore, eating protein- and fiber rich-snacks will keep you feeling full and energized on less food.
Considerations
To get both fiber and protein in a single snack, you may find it beneficial to mix foods together to make a snack instead of always seeking out pre-made protein and fiber snacks. While there are some foods that offer a valuable amount of protein and fiber together, they are limited. Therefore, to keep snacks creative and tasty, use food rich in fiber with food high in protein.
Types
There are a number of different protein and high-fiber snacks you can try. Slice pieces of low-fat cheese and serve on a whole-grain cracker. Eat a whole-grain tortilla filled with black beans. Cut up apple or peach slices and eat them in a cup of low-fat cottage cheese. Mix raw nuts with dried fruit. Consume a banana covered in peanut butter. Snack on veggie hot dog wrapped in a whole grain bun. Dip bit-size vegetables such as broccoli and carrots into hummus. Mix a kale salad with dried cranberries and pine nuts. For a quick and simple protein and fiber snack, eat a handful of nuts and then an apple or cup of berries.
Tips
You should be eating between 25 and 30 g of fiber daily. Eating more fiber than this throughout the day will be beneficial to your overall health, but most people do not even eat the recommended amount. A fiber-rich diet can help reduce your chances of developing some cancers, prevent unnecessary weight gain and help protect you against heart disease.
When it comes to foods that provide you with protein-rich snacks, to glean the most health benefits, it is more beneficial to stick with plant-based proteins more often than animal-based proteins. Plant-based proteins will provide you with healthy protein without adding saturated fat and cholesterol to your diet.
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