Marta Montenegro: Stay Full While Shopping

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(Andrew Meade)

If you want to avoid the holiday pounds, you better have quality food handy. Whether it’s the long shopping list, erratic meetings and other commitments, your eating patterns will be affected. And the worse thing is to fall into the fast food trap of convenience.

This is why Sheah Rarback, registered dietitian on the faculty of the University of Miami Leonard M. Miller School of Medicine, put together 10 sweet and salty snacks that you can pack to have them on the go. You’ll find these so delicious and satisfying that they will be good even for holiday noshing at home.

Sweet snack

Food Should Taste Good All Natural Sweet Potato: One serving of this yummy tortillas will provide you 3 grams of fiber, just 2 grams of fat and non-saturated fats and cholesterol. In addition to 20 percent of vitamin A, which aids to keep healthy skin and immune system. Per 12 chips: 140 calories, 2 g protein, 18 g carbohydrates, 3 g fiber and 6 g fat

Kopali Dark Chocolate-Covered Goji Berries: Cocoa from rich, dark chocolate is a great source of amino-acids, which generate the “feel good” neurotransmitters serotonin and dopamine. The vitamin A in goji berries is essential for protein synthesis and production of glycogen. Per 30 pieces: 120 calories, 2 g protein, 18 g carbohydrates, 2 g fiber, 6 g fat.

Almondina Brand Original: These thin, delicious cookies are perfect for the holidays. Each cookie is 24 percent almond, which is an excellent source of vitamin E and helps prevent some of the oxidative damage caused by exercise. Per four cookies: 133 calories, 3g protein, 211.5g carbs, 3.9g fat and 1g of fiber.

Glenny’s 100-Calorie Blondie: High fiber gives this snack substance. Recommended fiber intake is 25g for women and 30g for men. High-fiber foods keep you feeling satisfied and improve digestive system. Per one brownie: 100 calories, 4g protein, 18g carbs, 3g fat and 7g fiber.

Kind Bar Fruit + Nut: The ingredients are big chunks of fruit and nuts. The kind plus line bar has bars with added omega 3, protein, calcium and antioxidants. One pomegranate blueberry pistachio + antioxidants bar: 170 calories, 8 g fat, 24 g carbohydrates, 4g fiber and 3 g protein.

Salty snacks

Sunridge Farms Roasted Wasabi Peas: Wasabi peas contain the antioxidant power of green peas without any added sugar artificial colors or chemicals. One serving has the protein content of an egg or ounce of meat. Per ¼ cup: 120 calories, 7g protein, 20g carbs, 1g fat and 2g fiber.

Annie’s Homegrown Organic Cheddar Bunnies: Nothing artificial here – even coloring is natural. One serving has 3 grams of protein, no trans fat or added sugar. For 50 bunnies: 150 calories, 3 g protein, 19 g carbs and 7 g fat.

Corazonas Black Bean & Cheese Tortilla Chips: In addition to whole grains, the chips have a little something extra: .4 grams of plant sterols which has been linked to reduce heart disease along with a diet low in saturated fat. For one oz: 140 calories, 2 g protein, 18 g carbs, 18 g of whole grains, 7 g fat and 3 g fiber.

Sahale Snacks Soledad Almonds: This treat contains almonds, dried apples, organic flaxseeds and brown rice syrup. The vitamin E from almonds and the Omega 3 in flax will keep the arteries clear and heart strong. Per ¼ cup: 130 calories, 4g protein, 10g carbs 9g fat and 3g fiber.

Mary’s Gone Crackers Sticks & Twigs: The organic ingredients list of these crackers reads like a walk down the whole-grain aisle. Brown rice, flax, chia and sesame seeds, amaranth, millet and quinoa are the gluten-free source of this snack. Per 15 pieces: 150 calories, 4 g protein, 20 g carbs, 5 g fat and 4 g fiber.

Marta Montenegro is an exercise physiologist, certified strength and conditioning, coach and master trainer who is an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.