The 2nd & 4th meal....

As you know, in order to maintain a humming metabolism and keep our bodies fueled for the kind of workouts we do (and busy lives we live), it is important to eat 5 small meals a day (rather than the traditional 3 big meals).

The 2nd and 4th meal you eat every day is usually referred to as your "snack". But as we all know, even when our intentions are good, sometimes are snack choices are BAD.

So, I want to give you all a little list you can print out and stick on your fridge or pantry to remind you of some HEALTHY snack choices that will actually fuel your body rather than weigh it down. (This list comes from the Insanity Nutrition Guide.)

100 Calorie Snacks
1/2 c. cottage cheese with 1/4 c. berries
1/2 c. nonfat vanilla yogurt with 1 Tbsp. Grape Nuts or other high-fiber cereal
1/2 apple with 1/2 oz. reduced-fat cheese
1 hard-boiled egg with baby carrots
1 banana
12 raw almonds1 c. skim, almond, rice or soy milk
2 oz. of sliced turkey on 1 slice of light-style whole wheat bread
1/2 whole-grain English muffin topped with 1 slice of tomato & thin slice of reduced-fat cheese
1/2 c. nonfat pudding

200 Calorie Snacks
1/2 c. oatmeal (measured dry and then cooked with water) topped with 1 Tbsp. of slivered almonds or chopped walnuts
1 banana with 1 Tbsp. peanut butter
1 slice of wheat toast topped with 1 oz. of turkey and 1 oz. of reduced-fat cheese
1 whole-grain rice cake topped with 1 Tbsp. all-natural peanut butter or almond butter and half of a sliced apple
1 c. nonfat vanilla yogurt with 2 Tbsp. Grape Nuts or other high-fiber cereal
1 c. whole-grain high-fiber breakfast cereal with 3/4 c. skim milk1 large navel orange with 12 raw almonds
3 oz. of water-packed tuna mixed with 1 Tbsp. light mayo served on a whole-grain rice cake
1 protein shake with 1/2 of a small banana
Egg Salad made with 2 whites and 1 yolk and 1 Tbsp. light mayo served on 1/2 of a whole-grain English muffin

GOOD FOR YOU Complex Carbohydrates (best to eat earlier in the day)
1 small baked potato with skin
1 small baked sweet potato
1 100-calorie whole-grain dinner roll
1/2 c. brown rice, measured after it's been cooked
1/2 c. barley, measured after it's been cooked
1 small banana or large orange
2/3 c. cooked oatmeal, cooked in water
1/2 c. canned beans, rinsed
2/3 c. whole-grain high-fiber breakfast cereal
1/2 c. whole wheat pasta, measured after it's been cooked
1/2 c. whole wheat couscous
1 slice of whole-grain bread or Ezekiel bread
1 whole-wheat English muffin
3/4 c. cooked corn