The Doctor Of Fitness Recipe Corner – Healthy Snacks For Busy People
By Lee A. Mancini, MD, CSCS, CSN
In the first installment of the Doctor Of Fitness Recipe Corner I introduced everyone to the benefits of oatmeal and some great recipes to start your morning. The response to these series of recipes was amazing, and many people requested more articles on healthy recipes. In this article I will show you some great ideas for snacking on the go in today’s fast paced society.
Over the past fifty years, the pace of American society has been revved up to a break-neck speed. People work longer hours, work on the weekends more frequently, and have less free time. Many people in today’s busy society skip breakfast, skip lunch, and eat fast food on the run. Skipping meals is one of the worst things one can do from a nutritional standpoint. When one’s blood sugar drops from not eating, one tends to make bad food choices based on convenience. Usually the food choices tend to be somewhere along the lines of coffee and a bagel, a soda and a bag of chips, or a candy bar. These recipes are meant to serve as an easy alternative to junk food. The recipes can be put together in less than fifteen minutes, and in many cases just five minutes. They are simple to prepare, easy to transport, and taste great as well. They also are filled with healthy fats, are a good source of protein, are full of vitamins and minerals, and provide additional fiber in your diet.
Homemade Dried Fruit & Nut Trail Mix
 Ingredients
- 1 Cup dried organic & unsulfured apricot pieces
(0 g Fat, 4 g Protein, 116 g Carbs, 16 g Fiber, 480 calories with fiber, 416 calories without fiber)
- 1 Cup dried pineapple pieces
(0 g Fat, 0 g Protein, 136 g Carbs, 4 g Fiber, 544 calories with fiber, 528 calories without fiber)
- 2 Cups almonds
(136 g Fat, 8 g Saturated Fat, 92 g Unsaturated Fat, 36 g Monounsaturated Fat, 60 g Protein, 48 g Carbs, 32 g Fiber, 1656 calories with fiber, 1528 calories without fiber)
- 2 Cups walnuts
(120 g Fat, 8 g Saturated Fat, 20 g Unsaturated Fat, 92 g Monounsaturated Fat, 32 g Protein, 24 g Carbs, 12 g Fiber, 1304 calories with fiber, 1256 calories without fiber)
Instructions
- In a large bowl mix all four ingredients together.
- Scoop one cup of the trail mix into either small Tupperware containers or zip lock plastic bags.
- This recipe makes six 1 Cup servings.
Nutritional Information (per serving)
- Total Calories (with Fiber included) = 667
- Total Calories (Fiber calories not counted) = 624
- Fat grams = 43
- Fat Breakdown = 3 g Saturated Fat, 19 g Polyunsaturated Fat, & 21 g Monounsaturated Fat
- Protein grams = 64
- Carbohydrate grams = 54
- Fiber grams = 11
Apple, Raisin, & Peanut Combo
 Ingredients
- 2 Large Apples
(2 g Fat, 0 g Saturated Fat, 1 g Polyunsaturated Fat, 1 g Monounsaturated Fat, 5 g Protein, 81 g Carbs, 12 g Fiber, 362 calories with fiber, 314 calories without fiber)
- ¼ Cup of Raisins
(0 g Fat, 1 g Protein, 31 g Carbs, 2 g Fiber, 128 calories with fiber, 120 calories without fiber)
- ½ Cup of Peanuts (plain, unsalted)
(34 g Fat, 4 g Saturated Fat, 12 g Polyunsaturated Fat, 18 g Monounsaturated Fat, 19 g Protein, 16 g Carbs, 6 g Fiber, 446 calories with fiber, 422 calories without fiber)
Instructions
- Cut up the two large apples into small pieces.
- In a large bowl mix all three ingredients together.
- Divide the contents of the bowl equally into two Tupperware containers or zip lock bags.
- This recipe makes two servings.
Nutritional Information (per serving)
- Total Calories (with Fiber included) = 468
- Total Calories (Fiber calories not counted) = 428
- Fat grams = 18
- Fat Breakdown = 2 g Saturated Fat, 6.5 g Polyunsaturated Fat, & 9.5 g Monounsaturated Fat
- Protein grams = 25
- Carbohydrate grams = 128
- Fiber grams = 20
The Sweet Tooth’s Trail Mix
 Ingredients
- 1/2 Cup Dark Chocolate Chips
(36 g Fat, 20 g Saturated Fat, 8 g Unsaturated Fat, 8 g Monounsaturated Fat, 8 g Protein, 72 g Carbs, 0 g Fiber, 644 calories with fiber, 644 calories without fiber)
- 2 Cups Raisins
(0 g Fat, 8 g Protein, 248 g Carbs, 16 g Fiber, 1024 calories with fiber, 960 calories without fiber)
- 2 Cups Peanuts (plain, unsalted)
(136 g Fat, 16 g Saturated Fat, 48 g Unsaturated Fat, 72 g Monounsaturated Fat, 76 g Protein, 64 g Carbs, 24 g Fiber, 1784 calories with fiber, 1688 calories without fiber)
- 2 Cups Shredded Coconut (unsweetened)
(128 g Fat, 64 g Saturated Fat, 32 g Unsaturated Fat, 32 g Monounsaturated Fat, 16 g Protein, 16 g Carbs, 0 g Fiber, 1280 calories with fiber, 1280 calories without fiber)
Instructions
- n a large bowl mix all four ingredients together.
- Scoop one cup of the trail mix into either small Tupperware containers or zip lock plastic bags.
- This recipe makes about nine 3/4 Cup servings.
Nutritional Information (per serving)
- Total Calories (with Fiber included) = 592
- Total Calories (Fiber calories not counted) = 572
- Fat grams = 38
- Fat Breakdown = 13 g Saturated Fat, 11 g Polyunsaturated Fat, & 14 g Monounsaturated Fat
- Protein grams = 14
- Carbohydrate grams = 54
- Fiber grams = 5
These are three great recipes for quick and on the go nutrition. Here are some other suggestions for designing your own healthy travel snack mix. Throw in some nuts such as walnuts, almonds, or pecans that provide healthy fats and are also a good source of protein. Add some fresh or dried fruit like raisins, blackberries, cranberries, or dried papaya. Pick other healthy snack items and mix it all together. Now get back to your busy lifestyle, but take some of these healthy snacks with you!
Send any questions or ideas for topics of future interest to questions@DoctorOfFitness.com.
Note: Lee A. Mancini graduated from Harvard as a two-sport athlete with honors in biology. Board certified in sports medicine and family practice, he works at the Family Health Center and UMass Sports Medicine Center in Worcester . He trains select clients as a certified strength and conditioning specialist and sports nutritionist. If you are interested in hiring him to design an individualized program, click here for our paid consultation services.
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