The Ultimate Snack List
Often times I get calls or emails asking for suggestions for snacks, and it’s surprising how tough it can be to find the right snacks in a grocery store full of awful and tempting treats to lead you off the path to good nutrition.
The best and simplest advice I can give to someone is this: eat food that only has one ingredient.
Put your thinking caps on for that one, boys and girls. 
On average, I eat 6 times a day. I’m lucky enough to be able to structure my eating rigidly. I eat at 6:30am, 9:30am, 12:30pm, 3:30pm, 6:30pm and 8:30pm for an 10pm bedtime, on average. Three of those meals, as one might assume, are the biggies: breakfast, lunch and dinner. The ones in between are my snacks. I usually don’t deviate from the norm on these snacks, but I do have a list that I keep with me all the time. If I’m ever at a place where I’m without my intended snack, I can pull out this list and find something on it at the grocery store and sometimes even at the convenience store (thought I don’t recommend walking in looking for health. you’ll get derailed faster than hot sauce.)
Here is the list. It is divided up into two categories: A and B. Clever huh?
Here’s how it works. Simple take one item from column A and one item from column B and there’s your snack. You can see how a snack’s caloric totals could be anywhere from 200 calories to 400 calories, which is the perfect window for those trying to eat healthy and be consistent. I typical shoot for close to 400 calories in a snack, but if I’m trying to lean out a bit, I can hit 200/250 no problem.
| A | B |
| PROTEIN (each serving is approx. 100 calories) 2 teaspoons reduced-fat peanut butter @ 190 calories 1 ounce almonds (approx. 20-25 almonds) @ 163 calories 3 slices low-sodium deli turkey breast @ 90 calories 3 slices deli roast beef @ 90 calories 1 scoop protein powder (33g) @ 120 calories |
FRUIT/VEGETABLES FRUIT (each serving is approx. 75 calories) 1 ounce raisins 1 cup berries (raspberries, blueberries, blackberries) 2 cups strawberries, sliced 1/2 cup cantaloupe 1 large orange 1 medium apple 1 cup apricots 1 medium banana 1 medium grapefruit 1 cup grapes 1 cup kiwi 1 medium nectarine 1 medium peach 1 medium pear 1 medium tangerine 1 cup watermelon VEGETABLES |
| DAIRY (each serving is approx. 120 calories) 8 ounces low-fat yogurt 1 cup 1% milk or chocolate milk 3/4 cup low-fat ice cream 1 1/2 slices fat-free cheese 1 stick string cheese 1 cup 1% cottage cheese 1 cup skim milk 1 cup soy milk |
CARBOHYDRATES (each serving is approx. 200 calories) 1 or 2 slices whole-grain bread (whole wheat/rye/pumpernickel) 1 cup oatmeal or high-fiber cereal 1 medium whole wheat bagel 1 bran muffin (2.5oz) 1 cup cereal, whole grain 12 crackers or 6 triscuits 2 whole english muffins 1 cup hummmus 1 large whole white pita 1 cup brown/wild rice 1 medium sweet potato 1 large whole wheat tortilla 3 corn tortillas |
I’d love to hear any questions, comments or feedback you guys might have about this list. I imagine you guys’ll see something I missed, or know of something that’s just too perfect not to add.
I will say this, as a final note. This list is a compilation of ideas, thoughts and documentation from the P90X Nutrition Guide, The Abs Diet by Men’s Health and my own personal experience.
UPDATE: Try to keep the ratio 1:1!
Nate, I love it. Easy to follow, and handy. -Bob
What about a small Vidalia onion sandwich on whole wheat bread with a tsp of Olive oil mayo?