While eating a balanced breakfast, lunch, and dinner is important, it is essential to incorporate a healthy snack between meals. It can be especially hard for athletes to consume enough during the day to meet their caloric goals. In addition, our bodies can’t always absorb nutrients efficiently if consumed in extremely large amounts (such as three very large meals) at one sitting.
Athletes or individuals who don’t always have a schedule, allowing for three quality meals per day, may rely more heavily on snacking. Snacking can help reduce plummeting blood sugar levels throughout the day, thus allowing for better performance, both physically and mentally. Whether it’s before or after a workout, an afternoon snack, or a quick bite on the go, healthy snacking should be included in your daily routine. Here a few ideas you can try incorporating into your day.
Build your own Trail mix
Ingredients:
Choose two types of nuts (example: almonds, peanuts, cashews, walnuts…) Unsalted are better.
Choose two types of dried fruit (Watch out for added sugar. Look for dried fruit sweetened with 100% fruit juice instead of cane sugar, or dried fruits that are totally unsweetened)
Choose 1 whole grain (example: pretzels or cereal)
Directions: Mix 1 cup nuts, ½ c dried fruit and 1 cup whole grain option together and divide into snack sized zip lock bags. This will make for a great sustainable snack!
On the Go Burritos
Ingredients:
½ C black beans rinsed and drained
2 eggs
2egg whites
1/4c shredded mozzarella cheese (low fat is best)
½ cup salsa
¼ cup chopped bell pepper (any color)
2 Tbsp chopped green onion
½ C chopped spinach
4-6 whole grain or whole wheat tortillas
Directions: scramble eggs and veggies together in a fry pan. Divide egg scramble evenly into tortillas. Sprinkle cheese and salsa on top and roll up each tortilla. Place in tinfoil or individual snack bags. Keep a stash in your freezer for an easy grab and go snack!
Smoothie style (simple and easy…here is one of my favorites)
Ingredients:
1-2Tbsp Peanut butter
1 medium banana
1 C regular, soy, rice, almond milk in plain, vanilla or chocolate
1 cup ice
¼ C dry oats
Two Tbsps ground Flax seed
Directions:Blend together ice, milk and banana. Slowly add oats, flax seed, protein powder and then the peanut butter. You may want to mix in water to adjust consistency.
Enjoy….
Breeze 
