Health & Wellness

Egg-cellent Facts About Eggs –

Prized for their low-calorie protein punch, eggs are an excellent snack or meal for anyone who wants to lose or manage their weight. With 6 grams of protein and only 80 calories per large egg, one hard-boiled egg can be a satisfying snack. Add a handful of fresh spinach to an egg scramble, and you have a healthy breakfast that’s bursting with nutrients. Egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, which makes them an extremely diet-friendly food.
 
Eggs are nutrient-rich. They supply many essential nutrients, including vitamin A, and the minerals iron, phosphorus, zinc, and DHA, which is a key to brain health.

10 High-Protein Power Snacks

Numerous studies, including one published in the Journal of the American Medical Association have shown that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain. And, as any devoted exerciser knows, protein is essential for the growth and repair of muscle and organs, especially after a hard workout. Fill up on powerful protein with these tasty options.

High-Protein Snack 1: Eggs

One large egg contains 6 grams of protein and only 70 calories. If you’re concerned about cholesterol, many egg substitutes on the market offer lower-cholesterol alternatives that still pack a protein punch. One of the best ways to eat eggs is hard-boiled. Keep a bowl of them in your fridge for an instant, healthy snack or an addition to a larger meal.

High-Protein Snack 2: Nuts

Whether you go for almonds, cashews, walnuts, pistachios, or any of the other varieties, whole, raw nuts are a healthy high-protein snack. If you’re concerned about calories, limit your nut intake to a handful or two, and remember that although nuts are high in fat, it’s healthy monounsaturated fat, which doesn’t clog arteries and is an essential part of a healthy diet. Plus, nuts are high in fiber, and keep you feeling full longer.

High-Protein Snack 3: Greek Yogurt

The yogurt’s power comes from its protein. Greek yogurt contains 15 to 20 grams of protein in a 6-ounce serving versus 9 grams in regular yogurt.

High-Protein Snack 4: Turkey

When you’re going for lean protein, nothing beats low-calorie turkey . Three ounces of turkey provides a whopping 25 grams of protein for only 140 calories.

High-Protein Snack 5: Protein Shakes

Simply combine whey protein with nonfat milk, frozen fruit, all-natural nut butter, or whatever other healthful ingredients sound good to you, and you have a healthy meal replacement or snack.

High-Protein Snack 6: Cottage Cheese

Cottage cheese is an excellent protein source with a half-cup of low-fat cottage cheese providing 14 grams of protein for only 81 calories. Paired with fruit or plain, it makes a terrific snack when you want to stay full between meals.

High-Protein Snack 7: Lentils

Lentils pack a powerful punch of protein, fiber, and minerals while containing comparatively few calories and almost no fat. A cup of cooked lentils offers 22 grams of protein, about 300 calories, and less than 1 gram of fat.

High-Protein Snack 8: Tofu

Tofu or soy bean curd is another excellent high-protein meal base and source of healthy fats and nutrients. Because it absorbs flavors so well and can be cut into cubes, strips, or chunks, it can be prepared in a variety of ways.

High-Protein Snack 9: Nut Butter

Almond, cashew, peanut and other nut butters are high-protein foods with about two tablespoons providing 7 grams of protein. And, although nut butter contains fat, it can be part of a healthy diet when eaten in small amounts. Just remember not to slather it on crackers; spread it on carrot or celery sticks for healthy snacking instead.

High-Protein Snack 10: Pumpkin Seeds

Pumpkins are full of fiber, vitamins, and body-boosting carotenoids, but it turns out tiny pumpkin seeds might pack even more of a nutritional punch. With 8 grams of protein in just one ounce, pumpkin seeds or pepitas are also very rich in minerals, including potassium, manganese, and iron. Just take heed: Pumpkin seeds are calorie-dense, so do your healthy snacking in moderation.

Source: everydayhealth.com