Protein allows your body to properly repair tissues, while carbohydrates are your body’s primary energy source. For a typical 2,000-calorie diet, MayoClinic.com recommends eating 50 to 175 grams of protein and 225 to 325 grams of carbohydrates per day. A snack that’s rich in protein, carbohydrates or both will nourish your body and help you meet your dietary goals.
Yogurt with Banana
Plain, fat-free yogurt is an excellent source of protein and is perfect for a midday snack. Instead of sweetening your yogurt with sugar, add a ripe banana for extra carbohydrates. Mashing the banana before mixing it will evenly distribute the natural sweetness, while chunking it provides bursts of flavor. Mango, strawberries, blueberries, pineapple and other fruits are also tasty in yogurt, as are slivered almonds and rolled oats. For a to-go snack, blend the yogurt and banana the night before and take it with you in an insulated container with an ice pack. A snack made from 1 cup of plain, fat-free yogurt and a medium banana has 242 calories, 16 grams of protein and 46 grams of carbohydrates.
Roasted White Beans
White beans have a mild flavor that’s perfect for snacking. Rather than snacking on a bowl of standard, cooked beans, roast them to make a healthful crunchy snack. Beans are naturally high in both protein and carbohydrates. Varieties like navy beans, white kidney beans, cannellini beans and great northern beans are ideal for roasting. Choose a low-sodium variety of canned beans, or boil dried beans without salt. Toss them with chili powder, ground black pepper, lemon pepper, paprika or other strong seasonings. Cooked beans roast quickly when spread on a baking sheet in a single, even layer. A 1-cup snack of roasted white beans has 249 calories, 17 grams of protein and 45 grams of carbohydrates. Roasted beans will stay crisp in a sealed container, so you can take them with you for a snack at work.
Nuts and Seeds
Nuts and seeds naturally contain a notable amount of protein and carbohydrates. To keep your snack healthful, choose unsalted varieties. Any type of nuts and seeds is ideal for snacking, but creating a mix to keep on hand ensures you don’t get bored. In-shell nuts and seeds can slow your snacking, forcing you to open each one, which helps if you’re prone to mindless eating. Alternately, portion your nuts and seeds in servings beforehand. A large snack made from one-third-cup of whole almonds and one-third-cup of pumpkin seeds has 509 calories, 23 grams of protein and 15 grams of carbohydrates. Halve your portion if you need to cut calories.
Baked Potato with Cottage Cheese
Keeping baked potatoes in the refrigerator ensures you always have a high-carbohydrate snack when you’re hungry. Adding cottage cheese boosts the protein content without adding many calories; 1 percent cottage cheese has the highest protein content. Cottage cheese tastes tangy and a bit salty, eliminating the need to flavor your potato with salt or butter. Ground black pepper, paprika, garlic powder and fresh herbs are healthful seasonings to make your potato tastier. The cottage cheese will rehydrate the potato’s flesh after it has reheated, if necessary. A snack made from half a medium russet potato and 4 ounces of 1 percent cottage cheese has 165 calories, 16 grams of protein and 22 grams of carbohydrates.