Weight Loss & Diet Plans

The Art of Power Snacking

5 Easy Power Snacks

The perfect snack is one that packs some nutritional power but comes with a low caloric price tag.

To hold hunger at bay and provide a constant supply of energy, you want a snack that includes some carbohydrate, fiber, protein, and a little fat (preferably "smart fats" like monounsaturated and polyunsaturated fats). Look for at least 5 grams of protein and about 5 grams of fiber.

These five simple "power snacks" have all this and more:

• Pear with cheese (1 large pear with 1 1/2 ounces of reduced-fat cheese like light Jarlsberg): 242 calories, 13 g protein, 5 g fiber, 8 g fat
  
• A handful of almonds (3 tablespoons) and dried fruit (3 tablespoons): 250 calories, 7 g protein, 4 g fiber, 14 g fat (mostly monounsaturated).
  
• 1 ounce baked tortilla chips with 1/4 cup fat-free refried beans topped with an ounce of reduced-fat cheese and 1/8 cup tomato salsa: 250 calories, 13 g protein, 4.5 g fiber, 9 g fat.
  
• 6 ounces low-fat or nonfat light yogurt with 1/2 cup fruit, topped with 1/4 cup low-fat granola: 207 calories, 10 g protein, 5 g fiber, 2.5 g fat.
  
• 1 cup edamame with shells, or 1/2 cup edamame without shells, drizzled with 1 teaspoon olive oil and a sprinkling of black pepper: 159 calories, 10 g protein, 5 g fiber, 9 g fat (mostly monounsaturated). (Edamame, boiled green soybeans, are available in the frozen food section of many supermarkets)

Cook Up These Power Snacks

Here are a couple of power snack recipes for those times when you need a little something extra.

Veggie Pita Pizza

Journal as: 2 slices whole grain bread + 2 ounces low fat cheese + 1/2 cup "vegetables with 1 tsp fat" OR
1 "sandwich and burger lean meat"

1 whole-wheat pita pocket
1/8 cup bottled pizza sauce
1/3 cup shredded, part-skim mozzarella
1/3 cup finely chopped veggies of your choice (broccoli florets, green onions, tomato, sliced mushrooms, etc.)

• Lay pita round on a baking sheet and spread pizza sauce over the top. Sprinkle the cheese evenly over the top of the pizza sauce and top with a combination of veggies.
• Broil in toaster oven (or microwave on HIGH for about a minute) until cheese is melted and bubbly.

Yield: 1 serving

Per serving: 250 calories, 16 g protein, 31 g carbohydrate, 8.5 g fat, 4 g saturated fat, 20 mg cholesterol, 5 g fiber, 558 mg sodium. Calories from fat: 29%.

Pesto Provolone Mini Sandwich

Journal as: 2 slices whole-grain bread + 1 ounce regular cheese OR
1 "sandwich and burger lean meat"

1 small whole-wheat dinner roll (such as OroWeat 100% whole-wheat rolls)
2 teaspoons pesto sauce (bottled or in the refrigerator or freezer section)
2 ounces thinly sliced turkey breast
1/8 cup shredded provolone cheese, firmly packed

• Cut dinner roll open and lay the two halves on a piece of foil or small baking sheet and spread 1 teaspoon pesto sauce over each half. Lay a double thickness of small turkey pieces over each half. Sprinkle shredded cheese over the top of turkey.
• Broil in toaster oven (or pop in the microwave for about a minute) for a couple of minutes until cheese is melted.

Yield: 1 serving

Per serving: 250 calories, 17 g protein, 27 g carbohydrate, 8.5 g fat, 3.5 g saturated fat, 28 mg cholesterol, 4 g fiber, 700 mg sodium (depending on the products you use). Calories from fat: 30%.