healthy snacks

Just as important as it is to fuel up before you exercise, don't forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don't go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories.

1. 4 oz. lowfat cottage cheese (81 calories) mixed with half a cup of diced fresh pineapple (41 calories): 122 calories
2. One extra small apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
3. 15 baby carrots (53 calories) with two tablespoons of hummus (70 calories): 123 calories
4. One Horizon organic mozzarella cheese stick (80 calories) and 15 grapes (51 calories): 131 calories
5. 6 oz. container of Peach Chobani Greek yogurt: 140 calories

Keep reading for more post-workout snacks.

April showers got you down? Bake up some fava beans! Not only is this bean thought to make you happy, it has a variety of nutritional benefits too. In season from late March through May, the flat bean has a creamy texture and a slightly nutty flavor, which works well on its own or in salads, soups, and pastas. Although it does take some time to prepare — you'll have to shuck, blanch, and shell them — it's well worth the effort. Here's why:

• Loaded with nutrients: Just like all other legumes, fava beans are loaded with nutrients. They are a good source of vitamin B1, copper, iron, magnesium, phosphorous, and potassium. Together, these nutrients contribute to a better immune and nervous system. Fava beans are also rich in vitamin A, a nutrient that helps with healthy, glowing skin — something we all love.
• Makes you happy: Yes, this tasty bean can make you smile. This is because it contains high concentrations of an amino acid known as L-dopa (dopamine), a chemical that helps to boost your mood and decrease depression.
• Keeps you full: One cup of fava beans will run you under 200 calories, making it a low-calorie option that is high in fiber but low in fat. It is also fairly high in protein (about 13g per cup), making it a snack that will help keep you full so you don't overindulge come lunch or dinner. Try spreading smashed fava beans on a slice of whole wheat toast.
• Offers variety: Mixing up your ingredients keeps your meal plans fresh (and helps you eat in season too!). Although fava beans are only available for a few months, take full advantage. Try adding them to a salad, soup, or even this easy appetizer.

When 4 p.m. rolls around, it's not unusual to have a little something to hold you over until dinner. Although you're consuming calories, snacking can actually help you lose weight. It satiates your hunger, making you less likely to reach for high-calorie treats when you're beyond starving or to eat more at dinner than you normally would. Keep these snacking tips in mind to help you drop pounds even faster.

1. It's just a snack: Counting calories is no fun, but it's a must if you want to see results. Grabbing what you think is a snack-size portion such as a huge handful of trail mix, peanut butter on bread, or cheese and crackers can actually turn out to be way more calories than you need. Stick to 150-calorie snacks, and be sure to read labels — many bars contain well over 200 calories.
2. Choose wet: Dry snacks like granola bars and chips may be easy, but they tend to be calorie-dense. Make a habit of going for wet snacks like fresh fruits and veggies. The high water content packs fewer calories into bigger servings, which means you can nosh on a lot and feel full without consuming tons of calories.
3. The more fiber, the better: Aim for a snack that contains at least five grams of fiber to fill you up and keep that full feeling going strong until supper. Pears, figs, and cereal make great options.

Stop going nuts, and turn to seeds! Just like nuts, seeds are full of protein and fiber and will give you an energy boost when snacked on throughout the day. Here are five types of seeds that are delicious and good for you.

• Pumpkin seeds: Pumpkin seeds aid in lowering cholesterol, promote good prostate health, and are high in plant sterols and phytochemicals. And they're a good source of not only protein and fiber, but also potassium and magnesium. Here's a recipe on how to roast them to perfection.
• Chia seeds: Chia seeds are high in omega-3 fatty acids, protein, fiber, and calcium. Throw them in your cereal, oatmeal, yogurt, muffins, or smoothies, or add them to a salad or potatoes. Try chia in any of these chia seed recipes.

Learn more about other healthy seeds and see their full nutritional breakdown.