{"id":93544,"date":"2013-12-04T11:20:20","date_gmt":"2013-12-04T16:20:20","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=93544"},"modified":"2013-12-04T11:56:25","modified_gmt":"2013-12-04T16:56:25","slug":"5-snacks-disguised-as-meals-stay-full-on-the-go-for-less-than-500-calories","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/12\/5-snacks-disguised-as-meals-stay-full-on-the-go-for-less-than-500-calories\/","title":{"rendered":"5 Snacks Disguised as Meals: Stay Full on the Go for Less than 500 Calories"},"content":{"rendered":"

By Janis Jibrin, M.S., RD, Best Life<\/a> lead nutritionist<\/em><\/p>\n

What to eat when you\u2019re stuck in a junk-food-infested office park, stretch of highway, or other nutrition wasteland? Try one of these five meals, all of which contain foods you can keep in your purse, desk drawer, or office fridge, or can be found at a coffee shop. They range from 370 to 480 calories.<\/p>\n

\"trail<\/p>\n

Oatmeal topped with dried fruit<\/strong> and\/or nuts and a 12-ounce nonfat or 1 percent latte<\/p>\n

Approximate calories:\u00a0 370<\/p>\n

Nutrition highlights: This dish is rich in calcium and cholesterol-lowering soluble fiber (from the oats), plus it offers phytonutrients from the coffee, dried nuts and fruits. It\u2019s my go-to at Starbucks<\/a><\/strong> and other coffee shops.<\/p>\n

Trail mix<\/strong> (2\/3 cup)<\/p>\n

Approximate calories: 450<\/p>\n

Nutrition highlights: Nuts, seeds and dried fruit offer vitamins and minerals, phytonutrients and healthy fats. Make your own to control the ingredients and avoid a sugar rush. Try our Sweet & Nutty Trail Mix<\/a><\/strong>.<\/p>\n

A can of soup<\/strong> (lentil, black bean or other bean soup) and 100 calories of whole-grain crackers<\/p>\n

Approximate calories: 420<\/p>\n

Nutrition highlights: Beans<\/a><\/strong> offer B vitamins and fiber; the only drawback is the sodium\u2014unless you find the rare brand with no more than 600 mg for the entire can. Make up for it by limiting sodium the rest of the day. Your healthiest bet is to make your own soup, like this Easy Black Bean Soup<\/a><\/strong>, and store in one-serving containers to grab and go!<\/p>\n

Peanut butter<\/strong> (2 tablespoons), 115 calories of whole-grain crackers, a banana and 20 baby carrots<\/p>\n

Approximate calories: 480 calories<\/p>\n

Nutrition highlights: You\u2019ll score some healthy fat and protein from the peanut butter, satiating fiber from the crackers, and beta carotene and potassium from the carrots and banana (respectively). No fresh produce available? Have \u00bc cup of raisins or other dried fruit.<\/p>\n

2 mozzarella sticks<\/strong>, 140 calories of whole-grain crackers, a cup of grapes, and a clementine<\/p>\n

Approximate calories:\u00a0 450<\/p>\n

Nutrition highlights: Yes, you have to have the foresight to take fruit with you, but look at the payoff: They help bring this meal up to 7 grams of slimming fiber, more than many \u201creal\u201d meals. Grapes\u2014especially red or purple varieties\u2014contain resveratrol, an antioxidant that fights heart disease by helping keep arteries clear and preventing blood clots.<\/p>\n

What\u2019s your go-to on-the-go meal?<\/em><\/p>\n

Also Read:<\/strong><\/p>\n

35 Quick and Healthy School Night Dinners Your Kids Will Actually Eat<\/a><\/strong><\/p>\n

The Ultimate Low-Calorie Snack Guide<\/a><\/strong><\/p>\n

Be a Portion Control Pro<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

By Janis Jibrin, M.S., RD, Best Life lead nutritionist What to eat when you\u2019re stuck in a junk-food-infested office park, stretch of highway, or other nutrition wasteland? Try one of these five meals, all of which contain foods you can … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":60,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695,16],"tags":[5503,533,2238,23,84,887,1478],"class_list":["post-93544","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","category-recipes","tag-best-life-diet","tag-bob-greene","tag-corporate-wellness","tag-guest-blog","tag-healthy-snacks","tag-lunch","tag-travel"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/93544","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/60"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=93544"}],"version-history":[{"count":3,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/93544\/revisions"}],"predecessor-version":[{"id":93546,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/93544\/revisions\/93546"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=93544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=93544"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=93544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}