Appetite for Knowledge

Nowadays, the focus on packing lunches seems to be either on (a) prepackaged items or (b) perhaps something high in protein to keep the students alert and energized for the rest of the day.

“Protein is one of those “magic” nutrients – the kind that can help you stay full and satisfied, even when you’re watching calories and portion sizes. If you’re struggling to meet daily protein goals, adding real-food, protein-packed snacks is a great way to boost your intake without the artificial ingredients often found in some protein supplements.”

Nine Lunch or Snack-Worthy Ideas:

1. Tuna (20 g):  “Tuna doesn’t have to be reserved for lunch – it makes a great snack, too! Just three ounces of tuna contains a surprising 20 grams of protein. Mix the fish with a little light mayo or plain yogurt, then add to a whole-wheat pita or crackers.”
2. Cottage cheese (13 g):  “Talk to any bodybuilder or health-conscious eater, and they’ll praise cottage cheese for its protein power. With a whopping 13 grams of protein and just 90 calories in a half-cup serving of the low-fat variety, adding cottage cheese to your snack rotation should be a no-brainer. If the taste doesn’t do it for you, try adding pineapple, strawberries, or even a slice of tomato.”
3. Greek Yogurt (11 – 15 g):   “Depending on the brand, one 5.3 ounce single-serving container can have anywhere between 11 and 15 grams of protein. When buying Greek yogurt, be aware of the calories and sugar in order to keep the snack healthy. Going with plain flavor and adding your own fruit offers the same protein boost for fewer calories (90 vs. 160 or more) and less sugar (4 grams vs 18 grams).”
4. Edamame with hummus (10 g):  Combine these two foods for a delicious snack with an added protein boost. Enjoying a half-cup serving of edamame and two tablespoons of hummus provides 10 tasty grams of protein to get you through your next meal.”
5. Milk (8 g):  Drink one cup of milk for a boost of eight grams of protein. If you’re not a fan of the taste, try adding a small amount of chocolate syrup for a sweet treat with a nutritional benefit.”
6. Peanut Butter (8 g):  “Eight grams of protein in two tablespoons of peanut butter make this food a snack to consider. Go for one of the natural options smeared on a stalk of celery, with an apple, or in your favorite smoothie. Check the label to make sure the only ingredients are peanuts and salt.”
7. Part Mozzarella Cheese (7 g):  For a mere 72 calories, you can get seven grams of protein in one ounce and still have room for an ounce of deli turkey (30 calories, four grams of protein) or a serving of whole-grain crackers (120 calories, four grams of protein).”
8. Hard-Boiled Egg (6 g):  “One egg—which contains six grams of protein and less than 80 calories – paired with some fruit, vegetables, or whole-grain crackers is a snack that is sure to keep you feeling satisfied for hours.”
9. Trail Mix (6 g):  “Although the calories can add up quickly, many trail mix varieties have six grams of protein per serving. To get a solid protein benefit, opt for a mix that includes mostly unsalted nuts, and avoid the dried fruits and chocolate to keep the sugar low and satisfaction high. Additionally, check your labels to make sure there are no sneaky added sugars or oils.”

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Source:

• sparkpeople.com/resource/nutrition_articles.asp?id=2038&utm