Gym Food Australia have provided a list of healthy snack alternatives to keep you on track with your fitness goals.
Almonds (raw with skin)
Almonds are the complete source of energy as well as nutrients. Almonds are rich in dietary fibre, vitamins, and minerals and packed with health promoting phyto-chemicals. Almonds provide well-balanced nutrients that are essential for optimum health and wellness.
Almonds are rich in mono-unsaturated fatty acids that help in lowering LDL or "bad cholesterol" and increasing HDL or "good cholesterol".
Almonds are an excellent source of Vitamin E, a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
Almonds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folate. Furthermore, almonds are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium
Nut butter boats
Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut) topped with a few whole almonds and sultanas.
2 Sticks (1 almond stick, 1 sultana stick, 15cm celery, 2 teasp nut butter)
4 sticks (2 almond, 2 sultana, 30cm celery, 1tabsp nut butter)
6 sticks (3 almond, 3 sultana, 45cm celery, 1.5tabsp nut butter)
Jerky (brand dependent)
Beef jerky is high in protein and low in carbohydrates. Jerky is a great snack, especially when you're trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. If you have high blood pressure, always check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.
Edamame are low in fat and calories and high in protein, fiber and almost every other essential vitamin and mineral, except Vitamin D. While soybeans have great health benefits, they also contain active ingredients similar to estrogen. If you have hormone-sensitive health concerns, talk to your health care provider before eating edamame. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes).
Cottage Cheese and Fruit
The health benefits of cottage cheese include weight loss, a good supply of protein, B vitamins and healthy fats. Cottage cheese is also a good source of various minerals such as calcium, magnesium, potassium, phosphorous, zinc, and selenium which all play vital roles in many of the body functions.
Berries are low in calories, high in fiber, and they contain vitamins and minerals your body needs to function to its best.
100g cottage cheese, 100g mixed berries:
200g cottage cheese, 150g mixed berries:
Tin Tuna (springwater)
Tuna is great source of lean protein and full of nutrients including vitamin B12, vitamin D, calcium and iron and Omega 3. Omega-3s are associated with health benefits including reducing inflammation and the risk of heart disease. The evidence is so good that the Australian Heart Foundation recommends we eat fish rich in omega-3 fatty acids, like tuna 2-3 times a week.
Put 2 tablespoons of hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a bag or gym bag for an easy, on-the-go, super-healthy snack.
¼ cup hummus (80g): 811kj, 7.4g protein, 7.4g cho, 14.2 fat
60g hummus: 608kj, 5.6g pro, 5.6g cho, 10.6 fat
40ghummus: 406kj, 3.7g pro, 3.7g cho, 7.1g fat,
Celery (2 x 15cm stalks)
1 carrot (140g)
Snowpeas (10 pods)
Rush Milk – Low Fat, Reduced sugar
Table per 100g serve, low fat varieties