#Pumpkin seeds nutritional facts

[diabetes-health-corner]

Can a Diabetic eat Pumpkin Seeds?

Commonly thought of as a vegetable, pumpkin is actually a fruit, as it contains seeds. The flesh or the fruit is used for preparing various delicacies like vegetables, paratha, pancakes, soup, etc. But did you know that having pumpkin seeds is a wiser move?

Here are nutritional facts of pumpkin seeds: https://www.freedomfromdiabetes.org/blog/post/can-a-diabetic-eat-pumpkin-seeds/1524

[diabetesreversalprograminindia]

Can a Diabetic eat Pumpkin Seeds?

This article is originally published on Freedom from Diabetes website, available here. Pumpkins looks attractive due to their rounded structure and beautiful yellow orange color. We can say kid's favourits Pumpkin seeds. Pumpkins fall in the Cucurbitaceae family. They are originally found in North America. Pumpkin seeds are packed of nutritions Fiber, Carbs, Protein, Fat, Vitamin K, Phosphorus, Manganese, Magnesium, Iron , Zinc, Copper etc.

What are the benefits of Pumpkin seeds?

Pumpkin seeds are a rich source of iron, magnesium, antioxidants, zinc which is helpful for heart.

Antioxidants can not only protect cells from harmful free radicals but also reduce inflammation.

Pumpkin seeds are found helpful fo bladder and benign prostate enlargement.

Pumpkin seeds are also found to help prevent certain types of cancer.

Pumpkin seeds can help to reduce blood sugar levels in type 2 diabetics

One can include pumpkin seeds in the total dose of 4-8 teaspoons of 2-3 types of seeds per day. If you want to become healthy, start eating Pumpkin seeds. It contain a lot of nutrients in them which are heart-healthy, blood pressure healthy, and also helpful in type 2 diabetes.

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[fit-fabulously]

[ovaruling]

mostly a vent but—how do so many adults not only know so completely zero about nourishing themselves properly, but also have zero curiosity about their nourishment on top of that? like how are basic nutritional facts and basic food nutritional profiles and the barest RDAs not known and not even wondered about

like i meet adults every single day who literally can’t grasp the concept of a meal that they know and understand the components of. like. they legitimately don’t know or care what they’re eating at any point of the day but have complaints of many solvable symptoms of nutrient deficiency or saturation

even a large number of people who cook all the time will seem to have this incredible blind spot for knowing anything about nourishment

like there are people who think you legitimately don’t get nutrients from anything but animal flesh and leafy greens and then i’m supposed to act surprised when their bloodwork is a mess

and when i suggest “oh you may need to include more things like orange juice and potatoes and bananas and pumpkin seeds and dried fruit for other quick sources of electrolytes that aren’t just shit tons of sodium” after friendly discussions of muscle cramping despite water and Gatorade consumption

and they’re like “oh my god you’re so smart…,” lmao no i’m fucking not!!! fr how can you have persistent muscle cramping every day and not even WONDER if it’s related to what you do or do not put into your body. that’s my FIRST thought every time i have a palpable issue—“maybe i’m getting too little or too much of something, let’s get curious and think critically about what i’m currently eating and drinking”

especially people with chronic illness like me!!!!! come on now!!!!! how can you not even deign to google what nutritional advice you might benefit from!!!!

i’ve fr had people be in awe of my casual recommendation of eating more fiber. and even more awe about what foods contain fiber. like. you cannot be serious that you didn’t know that about your human body. you cannot be fucking serious!!!!!!!

how can you go through your day—through your adult life—not knowing or caring if you’re meeting your individual nutritional needs and how can you not even be CURIOUS about that if you know that you don’t know. ppl act like you need regular bloodwork to be able to suspect anything abt your body enough to try the very risky risk of simply eating more of xyz type of food (usually a fruit or vegetable god forbid) or something to just see if it helps with your issue ykwim. like eat an apple and maybe your gums will stop bleeding, matey. oh no cap’n i can’t i would need sooo much bloodwork to know if it’s ok to try eating an apple!!! come on now

like. i know im not a genius to just be knowing Feeding Yourself Properly 101. my parents never taught me a damn thing about nutrition and i never even learned it at school. it’s not hard. i know it’s not. so everyone else must just be stupid as hell abt this or willfully ignorant

and maybe they are bc the average western diet has most ppl malnourished despite a very, very large daily intake of calories so idk man IDK!!!!!

[devoted1989]

3 vital nutrient supplements vegans need

1. LONG CHAIN OMEGA 3 FATTY ACIDS

There are 2 types of omega 3 fatty acids:-

* ALA is an ESSENTIAL omega 3 fatty acid that can only be obtained through the diet alone.

* DHA and EPA are non-essential, meaning the body can produce its own through our ALA omega fats. However, they are still essential in the sense that we need them in our body. Non-essential in the sense that we don’t need to consume them from outside sources. Animal products are naturally high in these two, and so are a direct source with no need for conversion.

Lots of plant foods contain ALA such as chia, flax, hemp seeds, walnuts, and soy products. You would think that we could make plenty of our own DHA and EPA from these, but this is not actually the case. Unfortunately, the conversion rate for plant based ALA into EPA is only around 5% and the conversion to DHA is practically zero.

This is the reason why studies show that vegans are consistently lacking in these vital nutrients.

Possible symptoms of low omega 3

* Dry or flaky skin, hair and nails

* Depression

* Confusion

* Night blindness

* Cardiovascular problems in the long term

Luckily, you can easily buy an omega 3 specially designed for vegan and plant based diets, therefore this should be an easy problem to fix.

2. VITAMIN D

Very few foods naturally contain vitamin D and the ones that do are mostly fish, seafood or egg based, and therefore not eaten on the plant based diet. Vitamin D deficiency is a worldwide problem among meat eaters and plant based eaters alike, but worse so for the latter.

If you’re lucky enough to live in the sunshine, then you may not need to supplement vitamin D (though do be mindful of the fact that as a plant based eater you won’t be getting ANY through food). But, if you are not getting a good 15 minutes of midday sun on at least a quarter of your body every day then you may need to supplement, even if it’s just low dose.

Don’t forget to be mindful of the fact that it may not be good for you to have such exposure to the mid day sun anyway.

For the rest of us who live in less sunny climates, then a supplement of 1000 iu daily is a must. Vitamin D3 is the most highly absorbable form.

Possible symptoms of a vitamin D deficiency

* Low immunity

* Low energy

* Aches and pains in the bones due to lack of absorption of calcium (vitamin D is needed in the body to absorb calcium).

* Depression and low mood

* Slow healing times

* Bone loss

* Hair loss

* Muscles aches and pains

3. VITAMIN B12

Vegans and plant based eaters who do not use a B12 supplement are among the highest group to be deficient in this nutrient. Although it can still be found in spirulina, chlorella, unwashed organic vegetables (though, who’s going to eat an unwashed carrot?), certain mushrooms, fortified nutritional yeast, and other fortified, processed vegan foods.

But, you may find that you probably still aren’t getting enough due to how much, and how rarely you eat these foods.

Possible symptoms of low B12 levels include:-

* Low energy and fatigue

* Weakness

* Pale skin

* Unexplained pins and needles

* Changes in the way you move around and walk

* Mouth ulcers

* Disturbed vision

* Dizziness

* Breathlessness

* High temperature

* Depression

* Anxiety

A good B vitamin works well and covers all bases. It’s best to use one that is predominantly B12 with smaller doses of the other B’s. Sometimes taking this supplement every other day is enough, especially if it’s good quality and pretty high dose to begin with.

Other nutrients you may need

* IODINE – Found in seaweeds and iodised salt.

* IRON – Found in beans, green peas, nuts, seeds, cruciferous vegetables, fortified cereals and nut milks.

* CALCIUM – Found in Green leafy veg, watercress, broccoli, butternut squash, oranges, tahini, sesame seeds, figs, chickpeas, fortified tofu and nut milks. Remember you need adequate Vitamin D to absorb calcium properly.

* ZINC – Found in wholegrains, nuts, seeds (especially pumpkin seeds, wheatgerm, legumes).

By Zest Forever.

[cleverhottubmiracle]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[norajworld]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[ellajme0]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[chilimili212]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[oliviajoyice21]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[remedieshaven]

5 Foods to Avoid After 40 for Better Health

5 Foods to Avoid After 40 for Better Health https://www.youtube.com/watch?v=IH_KxQhBzJY Avoid these 5 Foods After 40 for Better Health! Are you aware that your diet can change your health as you age? From reducing sugar to cutting back on processed snacks, we’ll show you how these simple food choices can enhance your energy, support heart health, and improve digestion. Want to feel more vibrant and fit? These actionable tips are perfect for maintaining your health as you age. Like and share this video to spread the word about healthy aging! #HealthyEating #NutritionTips #HealthAfter40 #BetterHealth #AgingWell #remedieshaven ============================= 🔔 Join RemediesHaven to master health naturally and enjoy life fully - every day: https://www.youtube.com/@remedieshaven?sub_confirmation=1 ✅ Stay Connected To Us. 👉 Facebook: https://ift.tt/GZwaHyo ============================= ✅ Recommended Playlists: 👉 Healthy Foods And Their Benefits: https://www.youtube.com/playlist?list=PLI9JOzrSsr38bX2t9t7RKAtPfr60tlUQn 👉 Healthy Lifestyle: https://www.youtube.com/playlist?list=PLI9JOzrSsr3-ZcNF-7WUkC2RS-76dQRbw ✅ Other Videos You Might Be Interested In Watching: 👉 Common 10 Foods to AVOID After 50 If You Want BETTER HEALTH https://www.youtube.com/watch?v=8IYNqZTRuww 👉 10 SURPRISING Health Benefits of Pumpkin Seeds You Should Know https://www.youtube.com/watch?v=-I_imdHgQ24 👉 7 Drinks To Sleep Better (No More Insomnia) https://www.youtube.com/watch?v=bqBoh0eVmII 👉 10 Remedies To Shrink Swollen Ankles and Feet https://www.youtube.com/watch?v=S9d2e3zEYRU ================================ ✅ About RemediesHaven: Welcome to RemediesHaven, The ultimate destination for all things health and wellness! Our mission is to provide informative and engaging videos covering everything from natural remedies and vitamins to health tips. We believe that everyone deserves to feel their best, so we create our content to help you achieve optimal health and wellness in a way that's accessible, understandable, and actionable. At RemediesHaven, we're committed to providing accurate and up-to-date information backed by science. Our team carefully researches and fact-checks every video to ensure you get the most reliable and trustworthy information possible. We want to empower you to make the best possible decisions about your health so that you can feel confident and in control of your well-being. 🔔 Hit that subscribe button for more nutritional guides, health tips, and more: https://www.youtube.com/@remedieshaven?sub_confirmation=1 ================================= Medical Disclaimer: The content provided on this YouTube channel is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Do not disregard professional medical advice or delay seeking it because of something you have seen or heard on this channel. The use of any information provided on this channel is solely at your own risk. The content may include information on the use of agents that have not been approved by the Food and Drug Administration of the United States (FDA). RemediesHaven does not advocate for the use of any unapproved agents. Copyright Notice: This video and our YouTube channel contain dialogue, music, and images that are the property of the RemediesHaven. You are authorized to share the video link and channel and embed this video in your website or others as long as a link back to our YouTube channel is provided. © RemediesHaven via RemediesHaven https://www.youtube.com/channel/UCMdtmyVMOFq0yvE4cW7OwIQ December 29, 2024 at 08:00PM

[cleverhottubmiracle]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[norajworld]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[ellajme0]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[chilimili212]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link

[oliviajoyice21]

All four dietitians say that any time you get hungry between meals, it’s a smart idea to make your snack a high-protein one. Kirkpatrick explains that protein keeps blood sugar levels steady, which helps with avoiding big shifts in energy and mood. So if you want to avoid nodding off at your desk around 4 p.m., choosing a snack high in protein is going to be a better choice than something that’s primarily carb-based. Kirkpatrick adds that a high-protein snack will be more filling too, so you’re less likely to overeat in the moment or later, at mealtime.Being schooled on the facts is one thing, but actually putting this into practice is only going to happen if it’s easy. Keeping your kitchen stocked with high-protein snacks that take almost no effort is key. Here are 10 ideas to get your started, all dietitian-approved.10 Low-Calorie, High Protein Snacks1. Salmon jerky“I know beef jerky is really popular, but I love salmon jerky because it’s a lot of nutritional bang for your buck,” Kirkpatrick says. In addition to protein, she says salmon jerky is high in omega-3 fatty acids, which help provide satiety, fuel muscle growth, and support brain health.2. Hard boiled eggsEggs are a goldmine of nutrients, which is why De Santis and Kirkpatrick both love them as a high-protein snack. One egg has six grams of protein, so you’ll need to eat two for it to be considered “high protein.” Besides protein, eggs are a good source of unsaturated fats, vitamin D and choline, which is good for the brain and heart.3. Greek yogurt with protein powder and berriesOne easy low-calorie, high-protein snack Angelone recommends is mixing a scoop of protein powder (she likes chocolate-flavored) into Greek yogurt and adding blueberries or strawberries on top. You get 20 grams of protein from the Greek yogurt alone, so even without the protein powder, it can be considered a good high-protein snack.4. Cottage cheese and fruitKirkpatrick and Bannan both say not to overlook cottage cheese when thinking about high-protein snacks to stock your fridge. One cup packs 24 grams of protein. When buying cottage cheese (and yogurt for that matter), Kirkpatrick says to buy one that’s plain and to add any additional toppings yourself at home to avoid added sugars and artificial sweeteners. For example, Bannan likes to add pineapple or peaches to her cottage cheese to sweeten it up.5. EdamameEspecially if you’re vegan or vegetarian, Kirkpatrick says that edamame is a clutch high-protein snack to keep in the fridge. “There are so many great nutrients in edamame,” Kirkpatrick says. Besides 18.5 grams of protein per cup, it’s a good source of fiber, iron, calcium, and vitamin C.6. Nuts and seedsDe Santis says that nuts and seeds are one of the easiest ways to add more protein to your day because you can just eat them by the handful and they don’t require any prep whatsoever—and they’re another one that’s perfect for vegans and vegetarians. Since there are so many different types of nuts and seeds, switching up the type you go for is a good way to make sure you’re getting a broad mix of nutrients too. Besides the popular go-tos like peanuts, cashews, walnuts, and almonds, the dietitians say not to overlook pistachios, hemp seeds, and pumpkin seeds.7. Roasted chickpeas“I love roasted chickpeas as a protein source because they also have a lot of fiber,” De Santis says, name-checking the crucial nutrient that only 5 percent of Americans are getting enough of. You can buy roasted chickpeas ready-to-eat at the grocery store or online, or you can make them yourself by baking them in the oven for 45 minutes at 350℉. Before baking, drizzle olive oil on top and season them with your favorite spices, such as turmeric, paprika, or garlic. One cup of roasted chickpeas has 14.5 grams of protein.8. Apple slices with nut butterSince nuts make a good high-protein snack, it makes sense that nut butter does too. Pairing it with an apple will give you more fiber and fill you up better than just eating spoonfuls from the jar. Bannan likes this snack for the combination of sweet and crunchy. She says you’ll get about eight grams of protein per serving of nut butter. (In other words, be generous with it to up the protein amount enough to meet your protein needs.)9. Protein shakeThe fact that protein shakes are on this list is a good reminder that they should be considered a high-protein snack and not a complete meal. “A protein shake is going to give you about 25 grams of protein,” Kirkpatrick says. For a general recipe to follow, combine a scoop of your favorite protein powder with 3/4 cup of the milk or alt-milk of your choice, a banana, and any other add-ins you want (such as spinach, fruit, chia seeds or cinnamon), then blend.10. Tuna, avocado, and crackersAngelone likes to combine half a can of tuna (which has 16.5 grams of protein), with smashed avocado and put it on whole grain crackers for a high-protein snack that also has omega-3s and fiber. It’s savory, satiating and only takes a couple minutes to make.Variety is KeyIt’s great to have your tried-and-true high-protein favorite foods, but De Santis recommends switching up what you go for. (In other words, try multiple snacks on this list instead of just having one or two on repeat.) “Every protein-containing food has different advantages. For example, chickpeas also have fiber and Greek yogurt also has probiotics. I really urge people to eat a wide variety of protein sources to get the most benefits,” he says.And remember: High-protein snacks are meant to be an addition to the protein you get at mealtime. “Focus on incorporating protein into each meal and snack to maintain steady energy levels throughout the day,” Bannan says.Another good reminder is that while protein gets a lot of attention and is majorly important, all four dietitians say it’s still only one of many nutrients the body needs. Bannan emphasizes the importance of having a well-rounded diet, saying to balance protein sources with a variety of fruits, vegetables, and whole grains. “These foods offer additional fiber and essential nutrients like vitamins and minerals,” she says. “Adding fiber-rich foods can help with digestion and promote a feeling of fullness, while the nutrients in fruits and vegetables support overall health.”With a kitchen stocked with high-protein snacks that take minimal effort to serve, it will be way easier to meet your protein goals. (It will also prevent you from eating half a bag of honey mustard pretzels in one sitting.) Make your snack choice a high-protein one for your muscles, your energy level, and your mood. Most importantly, do it because it tastes really, really good. Source link