By Katie Hill, Wellness Specialist Twin Lakes Senior Living Community.
Incorporating healthy snacks into your diet is important to help maintain optimum blood sugar levels and prevent overeating due to hunger. A winning combo for snacking is to pair a protein with a complex carbohydrate.
Complex carbohydrates such as whole grains, fruits, and vegetables fuel our bodies and help us feel energized, while protein keeps us feeling satisfied and full for longer because they take more time to digest.
Winning Snack Combos
Celery Sticks with Peanut Butter
Celery is a great choice because it’s low in calories and high in fiber. Add some raisins on top of the peanut butter to incorporate some natural sweetness.
Hummus with Raw Veggies or Whole Grain Crackers
Beans are high in fiber and loaded with vitamins and minerals. My favorite veggies to dip into hummus are red bell peppers. They have some yummy sweetness and have more vitamin C than an orange.
String Cheese and Fruit
The complex carbs in fruit pairs really well with the protein in the cheese and it’s easily portable for on the go. Try and pair it with fruit with the skin on, like an apple, for some added fiber.
Greek Yogurt Green Smoothie
Plain greek yogurt has more protein and less sugar than regular yogurt. Combine in a blender ½ a banana, ½ cup fresh or frozen fruit (my favorite is pineapple), 1-2 handfuls of spinach, ½ cup plain greek yogurt and enough water to get it easily blended. You can also add a drizzle of honey to add more sweetness.
While avocados are technically a fruit and a complex carb, they are also a great source of protein with an average of 4 grams per avocado. They are also a superfood high in fiber and heart-healthy monounsaturated fats. Toast one single slice of whole grain bread and mash ½ an avocado on top. Sprinkle with a dash of salt and pepper to taste.
Hard-boiled Egg and Granola Bar
This is another easy and portable snack for on the go. When buying packaged granola bars, look for ones that have a short list of ingredients, at least 3 grams of fiber and less than 5 grams of sugar.
If you enjoyed this blog, read Katie’s other blog: Hand Exercises for Arthritis
Katie is a Wellness Specialist and certified Arthritis Foundation Aquatic Program Leader/Instructor. She designs workout routines and exercises that are personalized to your wellness goals.
The Twin Lakes fitness center, The Connection, offers a variety of classes and equipment specifically designed for those aged 50+. The Aquatic Center includes a 75-foot heated pool, aquatic bikes, and a whirlpool.Our fitness center is open to the community and memberships are available. For more information on The Connection or Twin Lakes, contact us online or give us a call at 513-247-1300.