Surprisingly Healthy “Indulgent” Snacks For Weight Maintenance
Congratulations - you have made it through the first year! There are many challenges along the way, including prepping with the pre-op liquid diet, putting up with the pureed stage and negotiating new ways of eating. With one year down, the focus now begins to shift to weight maintenance.
How can you maintain weight without feeling deprived? This is where healthy, but “indulgent,” protein packed snacks come in. The snacks below will have you looking, but most importantly feeling, your best without giving you the scale scaries. Remember - most meals and snacks should pair a protein food with a non-starchy vegetable or fruit!
Cheese: Cheese is a sophisticated, smart snack, if done right. Two ounces of cheese has about 8 grams of protein and almost half the recommended daily value of calcium. Buy pre-portioned cheese sticks and cut into cubes to keep serving size (and fat content!) under control. Pair with whole grain crackers, grapes, or apple slices to up the fiber factor.
Shrimp cocktail: Shrimp cocktail sounds fancy, but really, it’s a great snack to curb before dinner hunger. Each jumbo shrimp has about 15 calories and 3 grams of protein and little carbohydrate or fat. Dipping 4 in cocktail sauce while you are whipping up dinner will have you feeling fancy for less than 100 calories and more than 10 grams of protein.
Edamame: You may think of edamame as an out to eat treat, but really it makes a great portable and pop able snack. A one cup serving of edamame has an impressive 17 grams of protein and 8 grams of filling fiber to keep you full between meals. It stores well in the freezer, so it is easy to have at home and on hand - not just when you are out on the town.
Yogurt parfait: Premade yogurt parfait ARE indulgent - flavored yogurts are packed with sugar; syrupy fruit filling and crunchy granola are, too. Instead, make your own parfaits with non-fat plain Greek yogurt (add a drop or two of vanilla or almond extract for some sugar-free flavor), fresh fruit (berries work well) and a sprinkle of chopped nuts (I like pecans) for crunch. Layer in a mason jar for a grab and go, protein packed snack that is also a sweet treat.
Peanut butter: Pair peanut butter with apples, celery, whole grain crackers, a sprinkle of chocolate chips or simply a spoon for an indulgent and satiating snack. Just don’t overdo it - 2 tablespoons of peanut butter has 16 grams of fat, so measure carefully to keep portions in check. Also, look for peanut butter made from just ground peanuts and salt and without added ingredients such as palm oil and high fructose corn syrup.
Guacamole: Avocados have unsaturated “heart healthy” fat, fiber, and important micronutrients like potassium. Make your own guacamole by mashing a small avocado with chopped tomatoes and onions and a squeeze of lime; add a dollop of plain nonfat Greek yogurt for added creaminess and protein. But skip the chips - dip veggies such as bell peppers, carrots or cukes instead to keep this indulgent snack from tipping over the top.