Eating a diet rich in protein has several health benefits. If you’re struggling to get enough protein into your body, including high-protein foods in your snacks can help you reach your protein goals. We asked registered dietitians why protein is so important and which high-protein foods to include in your snacks.
The benefits of eating protein-rich snacks
Protein is an essential nutrient that is important for health and well-being. “Protein plays a vital role in the body’s ability to build muscle, repair tissue, regulate hormones, and carry out other cellular functions, including metabolism,” says Dr. Kaylee McKenna, RDNutrition Consultant at Houston Family Nutrition.
Protein is essential for building and maintaining muscle, so physically active people should prioritize protein in their meals and snacks.
Adding protein to your snacks has several benefits, including sustained energy and increased satiety. “Protein-rich snacks help you feel fuller for longer, promoting nutrition and satisfaction,” says Dr. Andrea Hinojosa, MS, RDfounder of Honest Health & Wellness. “Many high-protein snacks are also rich in other essential nutrients that contribute to overall health and well-being,” she adds. Eating protein with your snack may also help balance blood sugar levels, improve heart health, and reduce hunger later in the day.
Great high protein snack
1. Greek yogurt
Creamy and refreshing, “Greek yogurt is high in protein, and when combined with honey and nuts, it adds flavor and texture,” says Hinojosa. Depending on the brand, you’ll get about 20 grams of protein per 7-ounce serving.
You can also use Greek yogurt Use it in place of sour cream and mayonnaise in dip recipes for a high-protein alternative that’s lower in saturated fat, and strained Greek yogurt is also a great way to add protein to fruit smoothies.
2. Hard-boiled eggs
One egg contains a satisfying 6 grams of protein. “They’re portable, easy to prepare, and packed with high-quality protein,” says Hinojosa. Hot SauceHinojosa also recommends combining kimchi with eggs, which are easy to digest. Probiotics And it has a spicy taste.
3. Canned tuna or salmon
Canned fish is a convenient, high-protein snack. You can also buy “canned” fish in travel-friendly bags, making it a great protein-packed snack to eat on the go. Canned salmon has about 18 grams of protein per 3 ounce serving, and canned tuna has about 22 grams of protein per serving. “You’ll also get omega-3 fatty acids, which are beneficial for heart health and brain function,” Hinojosa adds.
Please try Tuna salad spreadcombines canned tuna and Greek yogurt for a protein-packed snack that can be enjoyed spread on whole grain crackers or toast, or used as a dip for raw veggies.
4. String cheese
Another easy, portable snack is string cheese, with one stick containing about 8 grams of protein. “For a high-protein snack, I love turkey and cheese roll-ups. I roll up a cheese stick with two slices of deli turkey or chicken. They’re so satisfying,” she says. Katie Drakeford, MA, RDOwner of Drakeford Consulting. You can also enjoy string cheese with fresh fruit and nuts.
5. Jerky
Jerky is a great high-protein snack, especially when refrigeration isn’t an option. One serving (about 1 ounce) of beef jerky contains about 10 grams of protein, while turkey jerky has 11 grams of protein per serving. Enjoy your jerky with fresh fruit, such as an apple or banana, or with trail mix for an extra dose of healthy fats.
6. Deli Turkey
Deli Turkey is another high-protein snack option: One slice of Deli Turkey contains 6 grams of protein. Enjoy a few slices on a cracker, layer a few slices of cheese on top of cucumber slices, or create an adult snack box with turkey, cheese, grapes and crackers.
7. Cottage cheese
No one knew there were so many ways to do it until social media became popular. cottage cheese Adding it to your meals and snacks is worth it: One cup of low-fat cottage cheese has about 24 grams of protein. “Cottage cheese with berries or pineapple is another great option to boost your protein intake,” says Drakeford. Cottage Cheese Snack Jar.
Conclusion
Protein is a key component of a healthy diet. Incorporating nutritionist-approved protein-rich snacks into your routine can help provide lasting energy, keep you full and balance blood sugar. Consistently consuming protein throughout the day may also help regulate appetite and reduce cravings.
