Wise Nutrition Tips


Power bars…they come in all flavors and sizes and can range from healthy to junk food if you are not careful to read the label. Although they are perceived as being a good on-the-go snack, some of them just provide good taste without actually filling you up or providing any nutrients! A couple of things to look out for when choosing a bar:

1.  Calories- Power bars with over 200 calories are the equivalent of eating a candy bar so they have too many calories. These bars are intended to satisfy your hunger or keep you satiated until your next meal- not serve as a meal replacement. Chances are you will be eating soon, so don’t eat a high calorie bar since you will most likely also be eating a fulfilling meal and end up eating extra calories. You will unconsciously end up eating more calories than you expected and will not fill you up in the long run.

2.  Protein- Protein is what will keep you full for longer. Essentially, the more protein, the better. For example, although a Chewy bar may look like a granola bar and taste delicious, they usually only contain 1 gram of protein, meaning that you are eating the equivalent of a candy bar – full of calories and void of nutrients. It is almost like eating empty calories because it will not suppress your hunger. However, you also have to be careful since often the more protein there is in a bar, the more calories it may contain. Ideally choose a bar that achieves a healthy balance of protein to calories, usually 3-5 grams of protein for every 100 to 150 calories is satisfactory.

3.  Powerbars are a great and quick way to suppress hunger, although you need to be careful choosing the right one. They maybe too high in carbohydrates, fat and calories so eating too many of them can have the opposite effect than what you desire and add extra unwanted calories. A couple of particularly good power bars brand I recommend are FiberOne and Pria they are high in protein and are under 150 calories, and come in a variety of delectable flavors. Remember that although they may keep you full, they cannot compensate for many of the vital nutrients a individual needs and can get through a delicious meal that contains grains, vegetables, fruit, dairy, and for some people, meat.


Nutrition on the Go Snacking

Eating small meals or snacks throughout the day can bring nutrition into a busy life. Handy snacks can be whole wheat pita bread, dried or fresh fruits, raisin bread, yogurt or bagels.

•Get up and go with an easy breakfast shake: Blend ½ cup of milk, ½ cup of yogurt, 1 ripe banana, ½ cup of fresh or frozen berries and add sugar to taste
•Toast an English muffin or bagel with a slice of cheese and tomato or put peanut butter or cheese on it.

Helpful Resources

◘ American Dietetic Association www.eatright.org

◘ Want To Know Now Nutrition & Wellness www.wanttoknownow.com

◘ Canada’s Food Guide to Healthy Eating www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html

◘ Dietitians of Canada www.dietitians.ca

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