Healthy Ways to Snack When You’re Always on the Run

When life is a whirlwind of academics, jobs, relationships, gym memberships and other commitments reaching top speeds and giving you few to no breaks, it can become very difficult to make healthy choices.

Avoid these at all costs!

Avoid these at all costs!

Oftentimes, this is where bad eating habits develop, simply because with everything else going on in your life, eating just isn’t a priority. It becomes more of a chore, especially on weekdays when going out with your friends might not be an option.

This is where many of us fall victim to unhealthy but oh-so-enticing snacking. We get so caught up in our daily routine that a bag of Cheetos or quick soda is simply a means to an end.

But it has to stop. Our bodies deserve better fueling, and it’s up to us to make that happen! So, instead of grabbing a few Oreos on the way out, grab a granola bar!

Invest in your health by choosing snacks off the following list. They’re quick, satisfying and healthy.

Granola bars: Full of fiber and with a little kick of sugar, granola bars can keep you going for hours. I highly recommend Fiber One bars – they make a great in-between snack or quick breakfast.

Carrots: You’d be surprised how full you can get by eating carrots with any sort of dip or just plain. They are a great on-the-go snack! Just pack a few in a baggie and you’ll be good until your next meal.

Almonds: Almonds are fantastic. They help keep you filled up and they are also a very good filler between meals. They also have a lot of folic acid in them and help promote digestion.

Grapefruit: Grapefruit is known to help you manage appetite and lower insulin levels, making it an ideal diet snack. Sprinkle a little brown sugar on your grapefruit and enjoy!

Avocado: Also known as a “super food,” avocado benefits your health in countless ways. Whether you make a quick dip or just eat it plain, avocado is one of the best veggies you can eat when you’re in a bind.

Yogurt: Full of probiotics and fiber, yogurt is a very good on-the-go snack. Top your yogurt with granola or fresh fruit and you should be full for a couple hours at least.

Kale chips: We all get urges to eat junk food. Outsmart your urge to munch on something crunchy by eating kale chips! Top them with a little sea salt, and you will satisfy your chip craving and maintain your health.

Hard-boiled eggs: With only 70 calories, hard-boiled eggs are a great option. They are protein-rich and promote eye health.

Milk: Believe it or not, milk fills you up. It’s a good source of protein and Vitamin D. It can also be a really good post-workout drink.

Whole-wheat cereal: Cereal is one of the best snacks you can eat between meals, as long as it’s whole-wheat and low in sugar content.

Smoothies: Sometimes, all you need is a properly blended smoothie to hold you over until your next meal. Blend up some kale, blueberries and almond milk on your way out!

The list goes on and on; these are just a few healthy options that can change the way you snack forever.

But you have to make the first step. Don’t be lazy and grab the first packaged thing that comes within your reach!

Putting an extra five minutes into making a nutritious snack is definitely worth it in the long run. Do yourself a favor and put more time and thought into your daily snacking.

Stay healthy, my friends!

All you need to know about calories

Calories. We all secretly pay attention to them, right? But did you know that they are not only important to losing weight, but also to maintaining and gaining weight?

Caloric intake levels are different for every person and lifestyle. If you’re inactive, your body does not need as many calories as someone who exercises a lot. Think of Michael Phelps when he was training; he needed more than 12,000 calories because he burned so many in the water. The average adult needs about 2,000 calories a day. Can you imagine what would happen to your body if you had a 12,000 calorie diet?! Let’s hope that never happens.

Photo from Seriouseats.com

Calorie basics

Calories are the amount of energy supplied by a food. Energy can come in many different forms such as protein, carbohydrates, fats and sugars. The goal is to find what your body needs in order to perform to its maximum capacity, whether that’s maintaining your weight, building muscle and gaining weight, or losing weight.

Tips and tricks

  • Low-fat and fat-free doesn’t mean that there are less calories in what you’re eating.
  • Be sure to watch out for extra sugars or sugar substitutes. They have calories too.
  • Low-calorie isn’t always what you need. A healthy diet has a mix of vegetables, fruits, whole grains and lean proteins and dairy.

Exercise and calories

How much energy are you using when you exercise? It depends on the type, your body weight and composition and the level of intensity at which you are working out. Here are a few examples for someone 150 pounds:

  • Playing basketball for an hour on a half-court burns approx. 405 calories
  • Biking on flat land for an hour burns approx. 441 calories
  • Dancing (depending on the type) burns approx. 370 calories an hour
  • Jogging burns approx. 675 calories an hour
  • Sleeping burns approx. 45 calories an hour (who knew?!)
  • Playing soccer for an hour burns approx. 468 calories
  • Swimming burns approx. 608 calories per hour

Listen to your body and find out what it needs. If you’re starving after a workout, you’re allowed to eat! It’s encouraged. A great post-workout snack is a lean protein that will fill you up and help you build muscle. If you’re going to have a hard day at the gym, make sure you’ve gotten enough fuel and water before you head out. It’ll take a little time to figure out what’s going to work best for you, but be patient and have a little faith!