The “freshman 15″ is the dreaded weight gain experienced by back-to-schoolers who are hitting the books hard, but not the gym. But since your brain needs nutrients to function its best not to skip snacks, just make them healthy and low-calorie. Here is a list of snacks that hit the nutritional targets below:
About 200 calories: This is enough to keep your metabolism humming, says Bethany Thayer, a registered dietitian in Detroit.
At least 3 grams of fiber: Fiber is digested slowly and helps sustain your energy. It also absorbs water and expands in your stomach to keep you full.
At least 5 grams of protein: Protein releases a hormone in the body that increases satiety and it feeds your muscles.
No more than 12 grams of fat: This will help ensure that you don’t get more than 20 to 35 percent of your daily calories from fat, which is the U.S. Department of Agriculture’s recommendation.
Seapoint Farms Dry Roasted Wasabi Edamame (¼ cup)
130 calories, 7g fiber, 14g protein, 5g fat
2 clementines and 7 walnut halves
163 calories, 3g fiber, 3g protein, 9g fat
1 hard-cooked egg sandwich with 1 teaspoon light mayonnaise
plus a pinch of celery salt and 1 slice whole-wheat bread
163 calories, 2g fiber, 10g protein, 8g fat
Soy nuts (¼ cup) plus 1 tablespoon chocolate chips
190 calories, 6g fiber, 12g protein, 9g fat
3 cups popped popcorn with 2 tablespoons grated Parmesan
plus chili powder and a pinch of cayenne pepper
136 calories, 4g fiber, 7g protein, 4g fat
Yogi Granola Crisps Mountain Blueberry Flax (½ cup)
110 calories, 2g fiber, 3g protein, 3g fat
Small bowl of Amy’s Organic Lentil Vegetable soup (1 cup)
160 calories, 8g fiber, 7g protein, 4g fat
Kind Peanut Butter & Strawberry bar
190 calories, 4g fiber, 7g protein, 11g fat
Grapes (½ cup) plus 1 stick light mozzarella string cheese
102 calories, 1g fiber, 7g protein, 3g fat