The truth about protein bars
My schedule is very hectic, and I end up skipping meals, then I’m starving once I get home and end up overeating. I bought some protein/energy bars to help during the day, but not sure if they are really a healthy choice or not. Any tips?
Studies have shown that those who skip meals are more likely to binge on junk food, and also perform less efficiently at work. I normally don’t recommend protein/ energy bars as they tend to replace healthier foods in the diet, and because they are a processed food, usually contain additives, fillers, etc. that aren’t found in “real” food. They often contain too much sugar as well, which can be a problem for those trying to cut back and/or stop their cravings for sweets. Note: Just because a label does not say “sugar” does
not mean it contains none. Sweeteners come under many names: corn syrup, dextrose, maltose, sucrose, rice syrup, fructose and glycerine to name a few.
That said, having a protein bar every now and then is not likely to make or break your diet. I just wouldn’t use it as an everyday go-to snack or meal replacement. On occasions when you do opt for an energy or protein bar, read labels and look for those with higher fiber and lower calorie, fat and sugar content. If you plan to consume the entire bar, be sure to look at how many servings per bar are noted so that you can calculate calories etc. accordingly. A quick look at the ingredient list will help you choose wisely. Avoid bars that contain hydrogenated oils and the fewer ingredients the better. Those listed should be ones that you recognize.
Tip: An inexpensive option for many people is to make their own protein/ energy bars, using ingredients such as rolled oats, peanut butter and/or nuts, raisins or other dried fruit. Many recipes for healthy homemade bars can be found online. Instead of having the same snack over and over again, mix it up. You’ll get a wider variety of vitamins/minerals and ensure a more balanced diet. Some ideas for healthy snack choices include fruit and veggies, yogurt, seeds and nuts or a hard-boiled egg. Other options include almond/peanut/cashew butter, snack-packs of tuna, and low-fat string cheese.
Along with establishing a workable eating plan, set aside time for exercise. Even if you only have a few minutes here and there, as long as you are up and moving, you can reap benefits. Not sure how active you really are? Wearing a fitness tracker or pedometer to check the number of steps taken throughout the day is helpful and boosts motivation when you have a step-goal in mind. A common goal is 10,000 steps or more daily, or the equivalent of about 5 miles, depending on stride length.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ ohtrainer.com.