If you are fighting for snacks that satisfy you, you may need to include more protein in your choice. Mini Lesson: Protein is one of the macronutrients that your body needs in large quantities. Protein supplies the amino acid that your body needs, for example, to restore muscle tissue, digest food and perform many other body functions. In addition to being running as they should, the protein is also saturated, which means it can keep it full longer. Involving in your snacks is one of the best ways to ensure that you have enough. “Protein snacks help stabilize blood sugar, prevent energy accidents and keep you satisfied,” explains Kaytee Hadley, MS, registered nutritionist (RDN), IFMCP, functional medical nutritionist and holistic health and health founder in Richmond, Virdinion. “They also provide building blocks that your body needs to restore and recover throughout the day.”
So how much protein should be in your snacks? “A good protein thumb rule in the snack is about 10 to 15 grams, depending on the person’s needs,” advises Vanessa RisSetto, registered nutritionist and CEO and founder of Virtual nutritional care platform, Culin Health, founder.
Greek yogurt is a convenient backup bond, as USDA data contains about 10 grams of protein in 100 grams. However, there are snacks – Greek yogurts that also contain a lot of protein. Because the size of the portions varies, the below snacks contain more protein than the Greek yogurt gram.
Beef jerk
Protein content: 33.2 grams of protein per 100 grams of portion
For a large amount of protein, think about jerking if you eat meat. “Because water has been removed during dehydration, beef twitching is a concentrated source of protein, iron and zinc, which is nutrients important for energy and immune health,” says Hadley. She recommends looking for a jerk with minimal sugar and sodium. Both nutritionists suggest eating jerking with another food for a more detailed choice. “The couple is breaking with a piece of fruit or nuts, Charcuterie style to make a more balanced snack,” says RisSetto.
Tuna
Protein: 23.6 grams of 100 grams of dishes
Tuna packed nutrients – not just proteins! “Tuna is one of the best sources of vitamin D and selenium – many people are lacking,” says Hadley. It is also a good source of omega-3 fatty acids (important for heart and brain health!). Rissetto offers it to mix it with mustard or Greek yogurt, not mayonnaise and add to the salad wrap or whole grain cracker.
Edamam
Protein content: 11.9 grams of 100 grams of dishes
This is a tuft of Hadley. “I always keep a frozen Edamam bag in the freezer so I can quickly evaporate it and get ready for a few minutes,” she says. “Sprinkle with sea salt, chili flakes or everything when the bagel flavors a fast, fragrant snack.” In addition to protein, Edamam contains fiber, folate and heart healthy omega-3 fatty acids, says Hadley.
Cottage cheese
Protein: 11.6 grams of 100 grams of meals
Cottage cheese is one of the largest protein snacks, according to Hadley. It is a great source of calcium, phosphorus and B vitamins, she says. In addition, curd is a complete source of protein. “It contains all the basic amino acids that need to support your body cell and tissue restoration, hormone production and immune function,” explains RisSetto. And there are so many ways to enjoy curd as a snack. Hadley likes a couple with fresh fruit, a spoonful of them on whole grain crackers and uses it to dip it in some herbs. If you eat meat, Rissetto recommends using it as a basis for dipping your buffalo chicken, which you can spoon a teaspoon on the crackers.
Watermelon seeds
Protein content: 28.3 grams of protein per 100 grams of serving
“Roasted watermelon seeds may seem unclear, but they are surprisingly high in protein and a good source of magnesium, iron and healthy fat,” says Hadley. Hadley says baking them and enjoying it on your own, making a mixture of your paths or throwing on yogurt and salad.
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