Saturday, August 28, 2010 12:29 am
Healthy half-time snacks for a second-half boost.
By SOBeFiT Magazine
Heart’s racing. Sweat’s dripping. Adrenaline’s going. And you’re not even the one on the field. The game’s still intense for you as a spectator, so there’s no reason to keep good nutrition on the sidelines. This heart-healthy shopping cart will get you ready to hit the field as soon as your team enters the locker room.
1. Salty Snack
Snyder’s of Hanover
Organic 8 Grains and Seeds Pretzel Sticks
These are one of the healthiest and tastiest pretzels on the shelf. Flax, quinoa and brown rice are just a few of the whole grains in each stick. Whole grains have been shown to help with weight maintenance and reduce the risk of chronic disease. Per seven pretzels: 120 calories, 4 g protein, 20 g carbohydrates, 2.5 g fat, 3 g fiber, 100 mg sodium
2. Sweet Snack
Sweetriot Flavor 65 100% dark cacao nibs dunked in 65% dark chocolate
These treats are so intensely rich and tasty that just a few will satisfy the strongest craving. The combination of cacao and rich dark chocolate provides a touch of magnesium and antioxidants. The mineral magnesium promotes strong bones as well as normal nerve and muscle function. Serving of two spoonfuls: 140 calories, 2 g protein, 13 g carbohydrates, 12 g fat, 3 g fiber, 7 g sugar, 0 mg sodium
Hummus is a familiar garbanzo snack but roasted garbanzos are an even easier game-day treat. Put drained and rinsed garbanzos seasoned with extra virgin olive oil and whatever spices you desire in a 400° oven for 40 minutes. If you season with turmeric, expect a boost in immunity and wound healing. Garbanzos are an excellent source of manganese, the mineral involved with superoxide dismutase, a potent defender against free radical damage. Serving of 1/2 cup garbanzos: 143 calories, 6 g protein, 27 g carbohydrates, 1.5 g fat, 5 g fiber, 10 mg sodium (buy canned without added salt)
Arnold 100% Whole Wheat Sandwich Thins
Thinly sliced bread never did it for me but these 100-calorie rolls are the tastiest. It’s great for hamburgers and turkey sandwiches. The 5 grams of fiber will make your gut happy, while other whole grain benefits include improved blood pressure and reduced risk of inflammatory diseases. Serving of 1 roll: 100 calories, 5 g protein, 21 g carbohydrates, 1 g fat, 5 g fiber, 230 mg sodium
5. Vegetable- Asparagus
These are the perfect veggie snacks for game watching. The naturally occuring prebiotic inulin promotes a healthy gut and will prepare your GI tract for any unhealthy treats. The mineral profile along with the amino acid asparagine makes it a natural diuretic, which is useful if you’ve been sitting a lot. And good news for those who like the company of good beer with spectating: Research shows asparagus may ease alcohol hangovers and protect liver cells against toxins. Poach lighlty in simmering water, leaving stems firm enough to snap. One cup raw asparagus: 28 calories, 3 g protein, 5 g carbohydrate, 0 g fat, 3 g fiber,
3 mg sodium
6. Fruit - Mango
Lush, juicy and nutrient-packed mangos are the way to jazz up a salad or bring yum to grilled fish. Snack on mango chunks while watching a game and the cryptoxanthin in each bite will reduce your risk of inflammatory problems. One cup: 107 calories, 1 g protein, 38 g carbohydrates, 0 g fat, 0 cholesterol, 3 grams of fiber, 3 mg of sodium
7. Drink- Michelob ULTRA
Studies show that one to two drinks of wine or beer can improve bone mineral density in men and women. To save on the calories, go light. There is no rule on how low in calories a beer must be to call itself light, so label reading is required. A 12-ounce bottle of Michelob ULTRA passes the test: 95 calories, 0 grams protein, 2.6 g carbohydrates, 0 g fat, 0 g cholesterol, 0 g of fiber, 0 mg sodium
For more great nutritional advice, pick up the September/October 2010 issue of SOBeFiT Magazine.