She Optimal nutrient distribution an avid CrossFitter and a ideaw home cook who loves spending time with her big fit Greek family. Vegan-friendly shoes can even snakc Nutrient-dense snack ideas at home on your Nurrient-dense too Nutrient-dense snack ideas just slice your fruit iveas assemble the ideaw on Nutrient-dense snack ideas parchment-lined baking sheet. Health Tools. This snack has around calories. Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. Cottage cheese is known for being high in protein. Pinwheel sandwiches are here with their totally retro swirls, ready to be packed into lunchboxespiled onto game day spreads, or just eaten as an afternoon snack.

Nutrient-dense snack ideas -

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since and a professional chef since She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography.

Sara is the author of the Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

She has authored or co-authored 10 books for consumers about nutrition at all stages of life. We all know the feeling: 3 p. hits, and you suddenly need a snack to make it to the end of the workday, let alone dinner. The vending machine is calling out to you.

Its sodium-laden potato chips and sugary chocolate candy seem necessary right now. But what happens when you eat these snacks? They certainly satisfy your craving, but then you're hungry again in an hour or so. And what kind of nutrition did they really provide? Not much.

Now is as great a time as any to set new snacking goals—to limit processed, low-nutrient snacks and instead reach for nutrient-dense, protein -rich snacks that will keep you fuller longer.

Protein is a big focus for people on a diet and people looking to eat healthier because when you include it in a meal or snack , it helps you feel satiated. The fact is, we almost always get enough protein without even trying. In the U.

Both of those amounts are higher than the recommended intakes about 45 g daily for women and 54 g a day for men. Pictured recipe: Apple with Cinnamon Almond Butter. The key is to distribute protein throughout the day and to focus on the type of protein sources you eat.

We tend to load up on this macronutrient at dinner, but you will benefit from incorporating protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed.

Also, it's important to remember that there are many different protein sources. You don't just have to rely on a massive steak for dinner or a deli meat-loaded sandwich for lunch.

Switch it up—you can get protein from nuts, fish, dairy, legumes and even whole grains—and all of these offer nutritional benefits besides protein. Instead of relying on protein powders and shakes full of ingredients you can't pronounce, opt for protein-rich, nutrient-dense whole foods that offer more nutrition overall including vitamins, minerals and fiber.

Making your own snacks, as opposed to relying on packaged snacks all the time, leaves you in control of the portion size and nutritional benefits. A small investment of time and effort on the front end will save you money and calories later on. We have come up with a list of filling snacks; each has 6 g to 20 g of protein for reference, an egg has 6 g of protein.

Our snack suggestions are also easy to prepare and can be carried with you—from the office to the ballpark. What you need :. Why it's a winner: The nuts and seeds provide a source of protein and offer fiber to satisfy you.

Plus, the sweetness from dark chocolate chips and dried apricot makes mid-afternoon snacking feel like a treat. Calories in premade trail mixes add up fast—and it's too easy to grab a few handfuls from a bag.

Nutrition Facts. Why it's a winner: Strained yogurts, like Greek-style and skyr, pack more protein than conventional varieties and are thicker and creamier, too.

Flavored yogurts can contain a surprising amount of added sugar. By combining Greek yogurt with fresh berries, you'll add just enough sweetness to offset the pleasing tang of the yogurt without the added sugar. Unsalted sliced almonds add a great crunch and an additional source of plant protein.

The veggies offer fiber and a satisfying crunch, while the hummus made from blended chickpeas provides the protein and some healthy fat from olive oil and tahini.

Plus, this is one snack that's really refreshing—the raw veggies are rich in water, so they're a bit hydrating, too.

With some weekend prep making the hummus and washing the veggies , you can have this snack out in a snap on weekdays. Why it's a winner: Is there anything more simple and classic than hard-boiled eggs? There are so many ways to hard-boil an egg.

You can also find peeled and bagged hard-boiled eggs at some grocery stores. To jazz them up after peeling, sprinkle on regular or fancy salt and fresh pepper or dab with your favorite hot sauce.

Why it's a winner: There is hardly a more classic combination than apples and peanut butter. Dipping apple slices into gooey peanut butter tastes like an absolute treat. And you can't go wrong nutrition-wise—eating fresh apples is associated with a healthier heart.

A study published in Critical Reviews in Food Science and Nutrition showed that folks who eat apples daily have a reduced risk of cardiovascular disease, lower blood pressure and less inflammation.

Peanut butter contains the perfect fill-you-up combination of protein and healthy fats. A study published in Clinical Nutrition noted that consuming peanut butter regularly may also improve cognitive function—the researchers credit polyphenols—plant compounds found in peanuts.

Feel free to sub in any nut or seed butter of your choice, but go for options that are made with only nuts and possibly salt.

Why it's a winner: Cheese and crackers, the classic party food and after-school snack is back for your mid-afternoon bite. Going with low-sodium, whole-wheat crackers over those made with white flour provides more fiber and protein. String cheese is also perfectly portioned, as each piece is a 1-ounce serving with about 7 g of protein.

Pulling off individual strings also makes the cheesy goodness last longer. Mozzarella cheese is a good source of calcium, a mineral required for keeping bones strong.

Why it's a winner: Cottage cheese is a protein powerhouse. That may be why cottage cheese has been found to be just as satiating as eggs, according to a study published in Appetite. Cottage cheese is tangy, so topping a bowl off with a variety of berries e.

Why it's a winner: Edamame is a type of young soybean that you can pop out of the shell and eat. In addition to filling protein, eggs are high in healthy fats and vitamins and minerals such as choline, B12, and selenium.

Frozen edamame is a smart ingredient to stock in your kitchen. Edamame is loaded with protein and fiber, providing Like protein, fiber helps keep you full in between meals, which is why high-fiber diets have been shown to be effective for promoting weight loss.

In addition to protein and fiber, edamame is a rich source of vitamins and minerals such as magnesium and folate. Two slices of turkey rolled with two slices of Swiss cheese provides calories and just under 20 g of protein. To add fiber to your snack, try incorporating vegetables into your turkey rollup-ups or pairing your roll-ups with a piece of fresh fruit.

Salmon is an excellent source of protein as well as health-promoting nutrients such as omega-3 fats , B12, B6, selenium, and potassium.

Omega-3 fatty acids are essential fats that play important roles in health, such as regulating inflammation and supporting immune function. Pairing three ounces of canned salmon with one serving of Simple Mills Almond Flour Crackers provides calories and Chia seeds are rich in fiber, healthy fats, magnesium, calcium, and phosphorus.

Chia pudding is a delicious breakfast or snack option that can be made ahead of time and stored in your fridge.

This Mixed Berry Protein Chia Pudding contains under calories per serving and provides 10 grams of protein. Plus, it provides 6 g of fiber, which adds to its satiating properties.

Protein balls can be whipped up in fewer than 15 minutes using nutritious ingredients like peanut butter, oats, flaxseed, and chia seeds. Protein balls are a healthy and tasty alternative to low-protein, sugary sweets like cookies and candy.

A normal protein ball recipe contains about calories and 12 g of protein per two-ball serving. They can be made in bulk and stored in your freezer, so you always have a high-protein snack available when you get a hankering for something sweet. Spreading peanut butter on celery sticks is one of the simplest high-protein snacks you can make.

Topping celery and peanut butter with crushed peanuts adds a crunchy texture and an additional dose of protein. Peanut butter celery sticks made with one large celery stick, two tablespoons of peanut butter, and one tablespoon of chopped peanuts provides calories and Smoothies are a versatile snack choice that can be made to suit your flavor preferences.

Frozen cherries add a sweet taste and a hearty dose of protective plant compounds like anthocyanins to smoothies. A smoothie made with one scoop Garden of Life RAW Organic Protein Powder , a half cup of frozen cherries, and one cup of unsweetened almond milk contains 24 g of protein and calories.

Egg salad is a delicious, high-protein option that can be paired with low-calorie ingredients for a quick and nourishing snack. Egg salad is commonly served on bread, but eating egg salad with cucumber slices is an alternative nutritious option. A snack made with two hard-boiled eggs served on a half-cup of cucumber rounds contains less than calories and provides over 12 g of protein.

Instead of using high-calorie additives like mayo, try mixing mustard into your egg salad for a bit of flavor. Though usually eaten for breakfast, waffles can be enjoyed as a high-protein snack any time of day.

These Protein Waffles are made with just four ingredients; cottage cheese, oats, eggs, and protein powder, and take ten minutes to make.

Each waffle provides 20 g of protein and only calories. Pair these high-protein waffles with berries or spread them with peanut butter for an additional protein boost. Like salmon, tuna is a concentrated source of protein and omega-3 fatty acids. One can of tuna contains calories and a whopping Make a creamy tuna salad using fresh herbs, mayo, and Greek yogurt, and serve it with crackers or sliced vegetables for a high-protein, low-calorie snack.

Roasted chickpeas are shelf-stable, so they can be stored in your car, work desk, and purse for a quick and convenient source of protein. A two-ounce serving of roasted chickpeas provides 12 g of protein and calories. In addition to protein, chickpeas are a good source of several nutrients, including fiber, magnesium, and folate.

For a simple, yet tasty work-friendly snack, prepare a bento box using high-protein ingredients like hard-boiled eggs, fruit, and cheese. Pairing one hard-boiled egg with one ounce of cheddar cheese provides Protein-rich foods like eggs and cheese can be enjoyed with fresh fruit, like sliced apples or strawberries , for the perfect combination of salty and sweet flavors.

Adding fruit to this snack also provides a source of fiber, plus vitamins and minerals like vitamin C. When craving an after-dinner snack, many people reach for low-protein, high-carb options like candy and cookies. Swapping out your usual sweet treats for higher protein, lower-sugar options may help you eat fewer overall calories and promote healthy blood sugar regulation.

You can make a three-ingredient protein banana "ice cream" with frozen bananas, vanilla protein powder, and vanilla extract in the food processor.

It'll have about calories and 13 g of protein. A chickpea greek salad is a flavorful alternative to traditional green salads and contains a surprising amount of protein. One serving provides about calories and 12 g of protein.

High-protein ingredients like chickpeas and feta cheese are paired with fiber-rich vegetables such as peppers and onions to create a filling and nutrient-dense snack option. This salad can be enjoyed on its own or topped with a protein source like salmon, chicken, or shrimp for a heartier meal.

Some protein bars contain a high amount of added sugar and often contain fewer grams of protein than most people expect. Julian Bakery Paleo Thin Protein Bars contain just calories but pack 20 g of protein per bar. They can be enjoyed on their own or paired with a piece of fresh fruit for a more filling snack option.

Adding more protein into your diet can benefit your health in several ways, such as helping you manage your body weight and supporting the health of your heart, muscles, and bones.

The snacks on this list can help boost your intake of protein as well as other essential nutrients like healthy fats, fiber, vitamins, and minerals. Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss.

J Obes Metab Syndr. doi: Groenendijk I, den Boeft L, van Loon LJC, de Groot LCPGM. High versus low dietary protein intake and bone health in older adults: a systematic review and meta-analysis. Comput Struct Biotechnol J.

Department of Agriculture. FoodData central.

Moms, this one's Nutruent-dense you! Nutrient-dense snack ideas work Nutrient-dense snack ideas to keep the family safe, happy, and healthy. And you do this all while juggling other Nytrient-dense Nutrient-dense snack ideas household chores, running Nutreint-dense errands, and grocery shopping. Did we mention that you work hard to take care of yourself, too? It's safe to say you deserve more than one day to celebrate your MANY accomplishments. So, in honor of Mother's Day, we want to make it easier for you to fill your pantry with this list of good snacking options for your family.

Nutrient-dense snack ideas -

Eggs are a versatile and affordable source of protein. They also contain the essential nutrients choline and selenium. For the full calorie and nutrient benefits, people should eat the whole egg, not just the white. Egg yolks are a valuable source of nutrients. One large egg contains :.

The right spreads and toppings can add calories and flavor to food. People may want to choose full-fat options for the most calories. For example, g of cream cheese offers kcal and 6 g of protein. A g serving of cream cheese spread contains :. A cultural focus on obesity and weight loss means some people do not know the risks of being underweight.

However, being underweight can carry significant health implications. Some risks of being underweight include :. Learn more about the risks of being underweight. Gaining weight can be difficult. Some people who have difficulty gaining weight feel nauseous or uncomfortably full when adding more calories to their diet, so increasing their food intake can take some getting used to.

Read more about nutrition in our dedicated hub. People who are underweight or cannot maintain their weight may benefit from eating high calorie snacks.

They can try dried fruit, nuts, whole milk dairy products, and other calorie- and nutrient-dense foods. If a person is unable to maintain a moderate weight despite eating more calories, they should contact a doctor to rule out underlying medical causes. What are some of the top late night healthy snacks for people to eat?

Read on to discover some healthy suggestions and how to stop late night snacking. Undereating can negatively impact health and wellbeing. Aside from losing weight, signs that someone might not be eating enough can include feeling…. People with diabetes sometimes need to gain weight.

Weight loss can result from diabetes and other health conditions. How can a person with diabetes…. Gaining weight during pregnancy is healthy, and most people should expect to put on 25—35 lb at full term. New research finds that plastic household items contain thousands of chemicals, some of which can cause the growth of mouse fat cells.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Zawn Villines — Updated on November 27, Greek yogurt Granola Milk Nuts Cottage and ricotta cheese Dried fruit Protein powder Cheese Eggs Spreads The risks of low weight Weight gain tips Summary High calorie snacks can help a person gain weight.

Greek yogurt. Nutrient Amount Energy kilocalories kcal Protein 7. Nutrient Amount Energy kcal Protein 7. Whole milk. Nutrient Amount Energy kcal Protein 8. Nutrient Macadamia nuts Pecans Pistachios Peanuts Almonds Energy kcal kcal kcal kcal kcal Protein 2. Cottage or ricotta cheese. Nutrient Large curd cottage cheese 1 cup Whole milk ricotta cheese 1 cup Energy kcal kcal Protein Dried fruit.

Nutrient Raisins Dried apricots Dried figs Dates Energy kcal kcal kcal kcal Protein 2. Protein powder. Nutrient Amount Energy kcal Protein 25 g Fat 0.

Nutrient Amount Energy kcal Protein 25 g Fat Nutrient Amount Energy Spreads and toppings. Nutrient Amount Energy kcal Protein 6.

The risks of having a low weight. Weight gain tips. How we reviewed this article: Sources. These bites even freeze well, so feel free to make extra to stash in your freezer.

Not all nachos are created equal in terms of health—but a Mediterranean-style version can actually be good for you. Start with a base of whole wheat pita chips, top with hummus, and add diced tomatoes, cucumber, red onions, and crumbled feta cheese. Is there an easier snack than trail mix?

Pulling together a mix of your favorite nuts, dried fruits, seeds, and even chocolate is as uncomplicated as tossing ingredients in a bowl and stirring.

Try portioning servings of trail mix into zip-top baggies for grab-and-go convenience. But the beauty of whipping up silken tofu in a fruit smoothie is that it blends seamlessly, adding protein, calories, and bulk without significantly modifying taste.

It may sound simple, but sometimes simple is best! Spread two tablespoon of creamy or crunchy peanut butter on two graham crackers for a snack with over calories and 19 grams of fat.

If you can track down or home-make whole wheat graham crackers, it will be even better. Beans and legumes are a no-brainer at lunch or dinner, but these healthy, high-fiber foods can be tough to fit in between meals.

Crunchy roasted chickpeas are here to change all that! Drain a can of chickpeas and spread them on a baking sheet. Drizzle generously with olive oil and your favorite spices, then roast at degrees Fahrenheit for about 20 minutes.

Once chickpeas are roasted, wrap them in lavash bread with some crumbled full-fat feta cheese. A one-ounce serving is only about the size of a pair of dice!

Choose your favorite and layer it atop whole grain crackers for a savory anytime snack. Want to spice it up a little? Add thinly sliced bell peppers or a sprig of cilantro between the cracker and cheese layers.

You may be familiar with egg salad as a meal in itself, but it can make a substantial snack for weight gain. Mix two chopped, hard-boiled eggs with a tablespoon of mayonnaise , plus salt, pepper, and a pinch of dried dill, if desired.

Make a sandwich with a sliced bagel and cut into quarters. For a healthy sweet treat, try a quinoa dark chocolate bark. Briefly toast a half cup of uncooked quinoa in a saucepan, then melt 8 ounces of dark chocolate. Mix together, then spread on a baking sheet lined with parchment paper.

Freeze until solid and break apart into pieces. Plus, both quinoa and chocolate offer a bit of fiber. There are plenty of high quality foods that make for great snacks to help you gain weight. Adding extra calories to your diet can be a great opportunity to add even more nutrients to your diet.

If you're not sure whether you should aim to gain weight, talk to a healthcare professional to determine the right weight for you and your health. Academy of Nutrition and Dietetics. Choose healthy fats. Updated August 6, USDA FoodData Central.

Yogurt, Greek, plain, whole milk. Updated October 30, Ros E. Health benefits of nut consumption. doi: Today's Dietitian. Tofu's many faces.

Updated April Healthy food trends - beans and legumes. Updated January 25, Wisconsin Cheese. How do you measure cheese? Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. Harvard T. Chan School of Public Health. By Sarah Garone, NDTR Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog.

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