Many athletes (and non-athletes) have been asking me lately about mini-meal/healthy snack options to maintain energy throughout the day.

Ideally, whether you are working out or not, it is good to eat 5-6 small meals throughout the day - no matter what your fitness level/goals are.  This maintains a healthy metabolism for homeostasis in the blood sugar levels and a balanced weight level for life.  Not to mention the benefits of optimal performance for those of us that do work out morning, noon or night.  Got to keep fueling that body to keep the exercise levels at an optimum level.

Here are several options (healthy to boot) that can support you in maintaining a healthy and balanced lifestyle day in and day out. 

Prepared by Melissa A. Mathes, RD, Southern California.  Melissa can be contacted at 949-322-7082 or melissard@cox.net.

• Peanut butter and jelly, with banana in or out of sandwich (half or whole)
• Trail gorp (nuts, raisin, drief fruit and more)
• Instant oatmeal with dried fruit (raisins, apricots, pears, be creative)
• Cereal or low-fat granola with fruit and yogurt
• Banana, pumpkin, or date based bread and a small milk (8 oz)
• Cookies (oatmeal raisin, fig bars, vanilla wafers, gingersnaps, TLC cookies Kashi)
• Low-fat cheese and crackers or rice cakes
• Tuna fish, salmon canned, or sardines and crackers
• Whole-wheat pita bread or crackers and low fat cheese or hummus
• An English muffin or bagel (whole wheat) with peanut butter or any nut butter
• Low-fat muffin with milk, yogurt or juice
• Slice of pizza with vegetable toppings
• Cup or bowl of a bean based soup (like lentil, rice and bean) crackers
• Baked potato, or a sweet potato (squeeze lime on the sweet potato) topped with cottage cheese and salsa, or low fat cheese, and a small amount of a vegetable spread
• Raw vegetables dipped in low-fat dressing
• Fresh fruit dipped in flavored yogurt
• Popcorn with parmesan cheese sprinkled on top and a piece of fruit
• Nonfat refried beans or salsa and baked chips or crackers
• Fruit smoothie
• Meal replacement drink/shake or bar

This entry was posted on Wednesday, March 25th, 2009 at 5:26 pm and is filed under Self. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.