Saturday, January 23, 2010

Clean Eating Snacks

Uh.....put that crack pipe down!

Clean Eating Snacks

  • The reason for snacking in between meals is to keep the body fueled all day long. This is important for several reasons but quite simply you don't want rise and falls in your blood sugar which leads to overeating at the next meal.

  • Sometimes I hear people say, "Shannon, I wasn't hungry at snack time so why bother eating?" The reason is by the time you get to the next meal, i.e., lunch, dinner, your body has fasted for many hours and you will most likely eat way over the amount at the next meal. The other reason is keeping the metabolism and blood sugars at normal levels so it can work effectively at providing you fuel for your day to day life and exercise sessions.

  • Remember kids, you have to EAT to lose weight. It's just a fun little game you have to play around with your body. Not eating=starvation=body holds on to fat because it loves you and thinks it's trying to protect you.

  • The snack is 100-200 calories and should include a complex carbohydrate & protein.

Clean Eating Snacks

~Apple w/ Natural Nut Butter
~Carrots, Celery, & Hummus
~Pretzel Chips/Tortilla w/Bean Dip or Salsa
~Popcorn w/ 1/2 Protein Bar
~Lara Bars, Luna Bars, Power Bars (watch calories)
~Dried Fruit/Nuts
~Whole Grain Bread w/Natural Nut Butter
~100/200 Calorie Smoothie
~Soy Nuts & Small Apple
~Lo-Fat Yogurt & Natural Granola (Bare Naked)
~Small Brown Rice w/Sesame Seeds sprinkled on top
~Whole Wheat Crackers w/ Low Fat Cheese
~Dark Chocolate Square & Handful of Nuts
~Cottage Cheese w/Handful Blueberries
~Natural Turkey Jerkey w/piece of fruit
~Egg Whites/Baby Carrots
~Protein Shake
~Handful Almonds & Handful Grapes
~Couple slices of Lean Turkey & Whole Wheat Crackers
~Ezekial bread tsp. Natural Nut Butter


  • A couple more helpful tips. When you eat nuts (ouch....sorry I couldn't resist) make sure they're natural, no salt, no sugar, RAW!
  • Watch protein bars, they are loaded with calories. Sometimes I cut one protein bar in half and eat 1/2 for my morning snack and 1/2 for my afternoon snack.
  • The snack is supposed to be small but fortified to help you get to the next meal. Sometimes people eat way to many calories at the snack time. Remember 100-200 calories is all you need.

Share your favorite Clean Eating Snack!

Previous Posts:


Dave said...

good stuff girl...really good stuff...your helping more than you know....

Missy said...

Yeah, those bars are killer. I think I bought one that was 500 cals or something. I had to cut it in quarters!

Aimee (I Tri To Be Me) said...

Thanks for the snack suggestions...I'm always looking for ways to mix things up! One of my favorites is a handful of almonds and dried cherries...yumm!

teacherwoman said...

My favorite snack is 10-12 raw almonds with 1/3 cup craisins or blue blerries. mmmm. holds me over quite well until my next meal!

Big Daddy Diesel said...

Cool, I am printing this on out

Anonymous Fat Girl said...

Great tips Shannon. I've been eating 5-6 small meals a day. The funny thing is I haven't been overeating at all. I truly believe it's because I'm keeping my body fueled.

Put down the crack pipe! LOL I love it!

Denise Lincoln said...
This comment has been removed by a blog administrator.
MR. HONE said...

Great advice.....but what I find works great is just to run 100+ mile weeks in the mountains and then whatever I get get in the stomach. I usually eat 2 sandwhiches, 3 bowls of Lucky Charms, and 2 diet cokes for breakfast. I do try to eat healthy but I also need the junk to get enough calories.

I do understand that most people have actual lives (unlike me) snacking healthy is the way to go.


I'm going to HONE in on your advice...

Maryland Girl aka Michelle said...

Excellent advice! I am so trying to keep an eye on my calories right now and keep fuel for all my training/workouts too.
I did the run/squat combo 1 time last week. I was sore for three days! I will do it again this week!
Thanks for sharing your wisdom!

Gotta Run..Gotta Ride said...

What a great list!! I am printing this and posting it on the pantry door. We always reach for the same thing. Need to change it up.

You are awesome...and I love you too ;))

Anonymous said...

with me 12 weeks out from my HIM, I started today with a renewed focus on my diet. So, as I'm reading your listing of clean snacks I'm munchin on a handful of raw almonds and a red apple. 8 lbs to go....should def work. Thanks for the good word...definitely motivating...


Number 71!!!

BTW These Pretzels are making me thirsty!

Wes said...

snackies are good stuff. Since I'm on the 5 meal a day plan, I do 300 calories per snack... or try to...

Mel-2nd Chances said...

Thanks for this post!

Lisa said...

i'm always hungry at snack time. heck, i'm always hungry!

i like hummus and whole wheat crackers.

if I have a protein/power bar, I am careful to break it in half.

i like cottage cheese and fruit also, but that only works when i'm at home...

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