Snack Attack!

I will now once again tackle the snack dilemma! While attempting to stay in the Zone, how does one snack? It is no easy feat! Each snack must include protein, carbs, and fat, in the correct ratios, and in one or two block portions. So here it goes: (drum roll, please...)

One block snacks (otherwise known as SMALL snacks!)

One cup of lowfat milk is a perfect portion of all nutrients.  Variations on milk as a snack can include:

One cup of chai (made with 1 cup milk and one chai teabag steeped in the hot milk.)

One latte (made with 1 cup steamed milk and one shot of espresso.)

One iced coffee (made with 1 cup cold milk, ice cubes, and one shot of espresso or strong coffee.)

Hard-boiled eggs contain 7 grams of protein, so are perfectly sized for a 1 block snack. Add to your 1 hard boiled egg 1 block of carbs and 1 block of fat, such as:

1/2 cup baby carrots plus 1 teaspoon of peanut butter;

1/2 an apple plus 1 teas. almond butter;

1/2 cup of blueberries plus a teas. of chopped walnuts;

1/4 cup of hummus (includes both fat and carbs.)

A wrap can be a snack, too! At Trader Joe's, you can find Low-Carb Whole Wheat Tortillas which contain only 4 net carbs per tortilla. (Net carbs refers to the total carbs minus the fiber.) If you are still eating grains, these tortillas might be a convenient item to pick up. For a one block snack, take 2 tortillas and spread each with a tablespoon of hummus and a slice of deli turkey breast. Roll them up and take them with you for a quick snack. You can substitute chicken breast, ham, or lean roast beef. Or roll up a one ounce portion of smoked salmon with a teaspoon of cream cheese on each tortilla.

A one ounce low-fat string cheese is also a very convenient snack. The cheese combines both fat and protein so you only need to add a source of healthy carbs, such as:

One half cup grapes;

7 whole cherries;

1 whole kiwi;

1 whole peach.

Breakstone makes individual cottage cheese portions in 4 oz. containers which quite conveniently make up two blocks of protein. These are also easy to transport in your lunch box. Grab a single container and add two blocks of carbs and one block of fat for a larger snack, such as:

1 cup chopped tomato, 1 chopped cucumber and two teaspoons guacamole;

1 cup cubed cantaloup, 1 cup honeydew, and 2 teaspoons chopped macadamia nuts;

A small tossed salad including 2 cups spinach, 1/2 cup chopped tomato, 1/2 cup chopped mushrooms, one tablespoon salad dressing made with 1 teaspoon olive oil, mustard, and balsamic vinegar.

I realize that these snacks do not resemble the kind of snacks you may have eaten in the past. Snacks in the Zone can be more like mini-meals. Although they do not encourage rampant overindulgence, like a bag of pretzels or potato chips, these snacks will all stave off hunger for a few hours and get you through to your next Zone meal. Best of all, your body will be BURNING fat instead of storing fat.

If you have discovered some new and fabulous snack ideas of your own, please share your suggestions with us!