When you're in a rush, those convenient breakfasts often found in the pastry display aren't exactly the best place to look if you're gluten-free. The solution? Make a batch of these egg, broccoli, and turkey sausage muffins over the weekend to grab and go during the workweek. At 150 calories and 12 grams of protein, these muffins are a smarter choice over any coffee shop pastry.
Whether you're looking to balance out meals or shed a few pounds, try snacking on some of these low-carb, high-protein snacks throughout the day.
If you crave decadent desserts whenever you're on your period, here are some sweet, low-calorie, options made for indulging.
When your hour-long runs are part of your routine, it's important to fuel your body in order to kick some butt during your workout. While exercising on an empty stomach is a big mistake, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before you head out.
| Time | Food Ideas | Foods to Avoid |
|---|---|---|
| 2 hours before | 300- to 400-calorie meal containing carbs, protein, and healthy fats:
|
Tons of fibrous veggies:
High-fat foods that are hard to digest:
|
| 1 hour before | 150-calorie snack containing easily digestible carbs and a little protein:
|
Gas-producing fruits:
|
| 15 to 30 minutes before | Small serving of easily digestible carbs:
|
Large serving of protein and carbs, and high-saturated fat and high-fiber foods:
|
Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
Summertime is vacation time! If you're heading to the airport anytime soon, then along with your bikini and flip-flops, be sure to pack some snacks. Since airport food is notoriously pricey and unhealthy, bringing food along will save you money and unwanted calories.
Eating before and during your flight will maintain your metabolism and can help prevent the dizziness and headaches sometimes associated with flying. Snacking will also keep your energy levels up (and your crankiness levels down) so you won't have to dose up on caffeine, which tends to make jet-lag symptoms worse.
Grab some Ziploc baggies and make these 100-calorie snack packs prior to boarding the plane:
What kind of snacks do you bring when you fly?
Fresh fruits and veggies are full of fiber to keep your digestive system chugging along normally, but it's tough to pack fresh produce on road trips, especially if you need to travel light or can't keep those snacks refrigerated. Luckily, there are plenty of healthy, prepackaged foods you can bring along that offer the fiber you need, so if you have a vacation planned, hit the grocery store for some of these products.
Think snacking before bed packs on the pounds? You and your cravings will be happy to know that it's a myth that eating in the evening leads to weight gain. As long as the total amount of calories you burn isn't less than the calories you eat, it doesn't matter when you consume those calories, day or night.
We know scarfing down an entire plate of loaded nachos or pint of ice cream before calling it a night isn't the way to go, but if you need to eat something before bed, make sure you choose foods that don't impair your quality of sleep. As a rule, avoid any spicy foods, citrus fruits, tomato sauce, and other foods that cause indigestion or heartburn. Fatty foods will also hinder your ability to get a good night's rest since they are harder to digest. Avoid huge meals that take a lot of energy to digest, and opt for small snack portions (around 150 calories or fewer) of easily digestible foods instead.
The best snacks to have before bedtime are those that are low in calories but also contain the amino acid tryptophan, which helps the body create niacin and serotonin, the calming feel-good hormone. Bananas are also known for promoting z's, as research shows that potassium is an important mineral for deep sleep. They also contain tryptophan, which will help you drift into dreamland even quicker. Other serotonin-inducing foods include poultry, oats, and honey. So try subbing some of these foods into your late night snack whenever possible. Pairing complex carbohydrates with some protein can make for a nice, light bedtime snack. Here are some healthy options:
Eating well-balanced meals and snacks are both important for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry. Here are 20 appetite-suppressing foods that keep you feeling full!
Crunchy and packed with fiber and protein, nuts are one of the healthiest foods you can snack on. They're also full of healthy fats your body needs and are nonperishable so you can keep a stash in your gym bag or purse when hunger strikes. As wonderful as they are, there is such a thing as too much of a good thing, and in the case of nuts, I'm referring to calories. One ounce of nuts (about a handful) is the perfect serving size, but if you start mindlessly munching, then you could be consuming way more calories than you think. Check out the breakdown below to see how they compare.
| Serving size = 1 oz. | Calories | Total Fat (g) | Sat. Fat (g) | Sodium (mg) | Fiber (g) | Protein (g) | Calcium (mg) |
| Almonds, raw (23 kernels) | 164 | 14.3 | 1.1 | 0 | 3.4 | 6 | 70.4 |
| Almonds, dry-roasted, salted (22 kernels) | 170 | 15 | 1.1 | 96 | 3.4 | 6.3 | 75.5 |
| Brazil nuts, dried (6 kernels) | 186 | 18.8 | 4.3 | 1 | 2.1 | 4.1 | 45.4 |
| Cashews, raw (18 kernels) | 157 | 12.4 | 2.2 | 3 | 0.9 | 5.2 | 10.5 |
| Cashews, oil-roasted, salted (18 kernels) | 165 | 13.5 | 2.4 | 87 | 0.9 | 4.8 | 12.2 |
| Hazelnuts, dry-roasted (18 kernels) | 183 | 17.7 | 1.3 | 0 | 2.7 | 4.3 | 34.9 |
Keep reading to see the nutritional breakdown of other nuts like peanuts.
Stumped on what to prepare for your gluten-free guests? Skip the usual GF crackers and cheese and wow your friends and family with these deliciously healthy appetizers that are completely free of wheat, rye, oats, and barley.
