In this video, I show you a very simple but healthy snack that I pack for myself in advance. It works incredibly well for me especially when I skipped breakfast or did not have the time to pack a healthy lunch. Remember it is still your own responsibility to do your own research and ask your doctor or qualified health practitioner before just consuming anything.
Chia seeds
Reference:
A one-ounce (28 grams) serving of chia seeds contains (1):
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are omega-3s).
• Calcium: 18% of the RDI.
• Manganese: 30% of the RDI.
• Magnesium: 30% of the RDI.
• Phosphorus: 27% of the RDI.
• They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.
----
Flax Seed:
Reference:
• Calories: 37
• Protein: 1.3 grams
• Carbs: 2 grams
• Fiber: 1.9 grams
• Total fat: 3 grams
• Saturated fat: 0.3 grams
• Monounsaturated fat: 0.5 grams
• Polyunsaturated fat: 2.0 grams
• Omega-3 fatty acids: 1,597 mg
• Vitamin B1: 8% of the RDI
• Vitamin B6: 2% of the RDI
• Folate: 2% of the RDI
• Calcium: 2% of the RDI
• Iron: 2% of the RDI
• Magnesium: 7% of the RDI
• Phosphorus: 4% of the RDI
• Potassium: 2% of the RDI
Interestingly, flax seeds' health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.
---
Almonds Deliver a Massive Amount of Nutrients
Reference:
1-ounce (28-gram) serving of almonds contains (1):
• Fiber: 3.5 grams
• Protein: 6 grams
• Fat: 14 grams (9 of which are monounsaturated)
• Vitamin E: 37% of the RDI
• Manganese: 32% of the RDI
• Magnesium: 20% of the RDI
• They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
----
Dried Cranberries
Reference:
Caution: Treat Dried Cranberries like sweets this really only sweeten the attack pack.
I also like to switch between raisins and dates instead of the cranberries.
The nutrition facts for dried cranberries vary significantly depending on the brand. Always check the packaging. Nutrition facts for 1/3 cup (40 g) of Ocean Spray dried cranberries are as follows:
• Calories: 123 kcal
• Fat: 0.6 g
• Sodium: 1 mg
• Total Carbs: 24 g
• Dietary Fiber: 2 g
• Sugars: 22 g
• Protein: 0 g
Dried cranberries contain no cholesterol, or saturated or trans fats.
-----
Goji berries
Reference 1:
Reference 2:
The nutritional content of goji berries is thought to vary widely depending on the type, freshness and how they're processed.
As a rough guide, ¼ cup (85 grams) of dried goji berries has about (4):
• Calories: 70
• Sugar: 12 grams
• Protein: 9 grams
• Fiber: 6 grams
• Fat: 0 grams
• Vitamin A: 150 percent of the RDI
• Copper: 84 percent of the RDI
• Selenium: 75 percent of the RDI
• Vitamin B2 (riboflavin): 63 percent of the RDI
• Iron: 42 percent of the RDI
• Vitamin C: 27 percent of the RDI
• Potassium: 21 percent of the RDI
• Zinc: 15 percent of the RDI
• Thiamine: 9 percent of the RDI
In addition, they are packed full of powerful antioxidants, including carotenoids, lycopene, lutein and polysaccharides. In fact, polysaccharides make up 5–8 percent of dried goji berries
-----
Sunflower seeds
Reference:
The following nutrition information is provided by the USDA for 1/4 cup (33.5g) of dry roasted sunflower seeds without salt.
• Calories: 207
• Fat: 19.3g
• Sodium: 1mg
• Carbohydrates: 7g
• Fiber: 3.9g
• Sugars: 0.9g
• Protein: 5.8g
Carbs in Sunflower Seeds
One-fourth cup of shelled sunflower seeds contains about 207 calories and seven grams of carbohydrate.
---
Nutrition Facts pecans
Reference:
The following nutrition information is provided by the USDA for 1 ounce or about 20 halves (28g) or pecans.
• Calories: 196
• Fat: 20g
• Sodium: 0mg
• Carbohydrates: 4g
• Fiber: 3g
• Sugars: 1g
• Protein: 3g
A one-ounce serving of pecans (approximately 20 halves) contains 196 calories, 20.4 grams total fat (1.8 saturated fat), 0 mg cholesterol, 0 grams sodium, 2.7 grams dietary fiber and over 19 vitamins and minerals including vitamin A, vitamin E, calcium, potassium and zinc. Pecans are also a good source of oleic acid, vitamin B1, thiamin, magnesium and protein.
0 Comments