High-Protein Snacks

 Here are eight convenient snacks to help solve your active-body, active-life diet dilemma.

High-Protein Snack #1: Hard-Boiled Eggs

Eggs contain the most bioavailable form of protein there is. That means your body absorbs and uses the protein from eggs better than it does protein from any other food, says Atlanta-based sports dietitian Marie Spano, R.D.

Each egg contains between 6 and 7 grams of protein, so a snack of two or three hard-boiled eggs is an easy way to meet your goals—and stay satisfied between meals.

To eliminate the need to peel on the go, Spano recommends preparing your hard-boiled eggs in batches: Boil, peel, and then store in an airtight container filled with water. Keeping the eggs covered in water will prevent them from drying out. They’ll be ready whenever you are.

High-Protein Snack #2: Ready-to-Eat Tuna

“If you’re a fish fan, adding tuna to a snack adds about 17 grams of protein, plus vitamin D and omega-3 fats,” Adler says. All three support overall health and weight loss efforts.

Consider purchasing tuna in pouch form. Many brands now sell no-drain, easy-to-open pouches with flavors like lemon dill or chipotle. Some even come with a tiny fork, making it easier than ever to enjoy on the go.

High-Protein Snack #3: Edamame

One cup of these little bright green pods delivers 15 grams of plant-based protein, making them ideal for anyone who follows a vegan or vegetarian diet. What’s more, edamame is a complete protein source, meaning it provides all nine essential amino acids your body needs.

Buy them fresh and steam, or use the precooked frozen variety and briefly microwave to defrost before chowing down.

High-Protein Snack #4: Jerky

Not all jerky is created equal. Fortunately, many health-conscious brands now offer minimally processed jerkies (think: beef, pork, and turkey) that are free of nitrates and added sugars, and low in sodium, Adler says.

She recommends opting for jerkies that contain less than 400 milligrams of sodium per serving — and remember to pay attention to the serving size.

Jerky provides between 10 and 12 grams of protein per ounce, Adler says. So it’s hard to beat in terms of convenience. Plus, this chewy snack stays fresh for months when packed properly.

High-Protein Snack #5: String Cheese and Turkey Sticks

The classic snack that kids love to pull and peel is also one of the best for adults. One string cheese packs about 7 grams of protein and 20 percent of your daily recommended intake of calcium. That’s important since calcium is one of the most common nutrients older adults aren’t getting enough of.

You can enjoy a plain string cheese on the go, or to hit your protein goals even quicker, Spano recommends wrapping it in two slices of deli turkey and setting the combo with toothpicks. You’ll add extra flavor along with 10 more grams of filling protein.

High-Protein Snack #6: Roasted Chickpeas

There’s so much more to chickpeas than hummus, and one of the tastiest ways to enjoy these protein-packed beans is also the simplest.

What to do: Toss 1 cup of chickpeas (12 grams of protein) with 1 tablespoon of olive oil, a pinch of salt, and cayenne pepper to taste. Roast for 20 to 30 minutes. You’ll have a crunchy snack you can take with you to pop a handful whenever you feel hunger coming on.

High-Protein Snack #7: Greek Yogurt

A single serving of this tangy goodness contains a whopping 23 grams of protein. But what truly sets it apart from other high-protein snacks are the probiotics, Spano says.

Also called “good bacteria,” probiotics help improve digestion and immune health. And according to emerging research, they may promote a healthy weight. To ensure your supermarket buy is rich in probiotics, look for a brand with “live and active cultures” on the label.

You can buy your yogurt in single-serve sizes to make snacking simple. Or buy it in larger quantities, and then divvy it up into your own single-serve airtight containers.

High-Protein Snack #8: Protein Powder

While getting your protein from whole food sources is ideal, an occasional dip into the protein powder canister is an incredibly convenient way to hit your daily protein goals. You can add one scoop to a smoothie, glass of milk, or even to a bottle of water.

“Adding protein powder to a delicious smoothie is a superb way to create a balanced snack when you’re on the go,” Adler says. “And it can deliver around 20 grams of protein per scoop.”

She recommends whey protein as a first choice. It contains an ideal array of amino acids, which is one reason why a 2015 Journal of Food Science review found it to be the most effective form of protein powder for promoting muscle growth and health.

Other solid options include casein (a milk-based protein that contains less lactose), and soy and pea protein for vegans.
Follow me on Twitter or X @ray0369 Look for my podcast by searching “How Bad Do You Want to Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.
If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want to Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.

Ultra-Processed Foods and The Harm It Can Do To You

The article will discuss ultra-processed foods, how they may affect health,

 and how to make better food choices.

Ultra-processed foods are snacks, breakfast cereals, ready-made meals, 

and desserts, which are mostly made of chemically modified substances extracted 

from food, including sugar, salt, fat, artificial colors and flavors, and 

preservatives.1 These foods typically contain minimal whole foods and 

only low amounts of vitamins and minerals. Consuming too much 

ultra-processed food could have health consequences. This is mainly due

 to the extra, modified ingredients they contain. 

The purpose of ultra-processing is to create convenient, durable, and 

ready-to-consume foods. These foods are often made of low-cost ingredients, 

packaged attractively, and heavily marketed.

These foods are considered natural foods and include edible parts of plants 

and animals. They are either unprocessed or minimally processed in a way 

that preserves their natural state. Their processes include cleaning, grinding, 

refrigerating, pasteurizing, freezing, fermenting, and packaging.

Most of these foods can be prepared or cooked at home or in a restaurant 

setting. Such foods include fresh and frozen fruits and vegetables, grains, 

meat, milk, and herbs. 

Processed culinary ingredients include butter, oils, sugar, and salt. 

They are derived from nature through various processes, including refining, 

pressing, grinding, or drying. By processing these ingredients, they become 

more suitable for home and restaurant use and can be used in various dishes, 

including stews and soups, bread, drinks, and desserts. Culinary ingredients 

are not meant to be consumed alone and are typically used with group 1 foods. 

Category 3 includes canned vegetables, fish and meats, fruit in syrup, cheese, 

and freshly made bread that are made using ingredients from groups 1 and 2. 

These foods are processed using preservation or cooking techniques and have 

added salts, sugars, and fats.

Most foods in Group 3 consist of two or more ingredients and tend to be 

modified versions of foods from Group 1. They can be eaten on their own or 

combined with other foods. The purpose of processing them is to modify or

enhance their taste, texture, and durability.

Foods in group 4 undergo industrial processes. While containing minimal 

whole foods, they also contain additives, salt, sugar, and oils. They include 

energy sources and nutrients outside of culinary preparations, leaving very 

little intact of their group 1 states.

To Summarize,

Processed foods are Grouped by how or what they are made from. Group 1 

is the best of the processed foods category. Group 2 is not quite as nutritious 

and Group 3 is not quite as good as Group 2. Group 4 {known as ultra-processed}

is the worst of all and the only reason only reason it's called food is because 

you can eat it but there isn't any nutrition because the processing has destroyed

any nutrition that might have been in the whole grains or anything else.

Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.

If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on 

the internet reading dozens of posts, you can save time by picking up one of my

 e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is 

available at all the online bookstores selling for $3.99. Go to any of the websites 

below and search the title to find my e-book. This book gives you all you need to

lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or 

Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. 

Just type “getting to a Healthy Weight” in the search box at the top of the 

home page. 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on 

the podcast app that you use. You’ll see a piece of my book cover.