- Apples are the best! The natural pectin fiber is wonderful for digestion. Eat with natural, no-sugar added organic almond or other nut or seed butter.
- One serving of fruit equals either 1 hand fruit like an apple or banana or about 1 cup of fruit; strive fora maximum of 2-3 servings of fruit a day. Eat more veggies than fruits.
- Sugary fruits to minimize if reducing sugar include dried fruit like raisins, figs and dates, and sweet, tropical fruits like mangoes and bananas, which can be eaten mainly for workout recovery.
- Eat fruits and veggies that are in season and grown locally whenever you can!
- Nuts, preferably raw if you like them raw, roasted is fine too, about 1/4 cup is a good amount. Soaking nuts can make them much easier to digest. If you buy nuts that are pre-cut, more of their surface is exposed to air and they may go rancid more quickly.
- Carrots or any veggies are great with plant-based dips like hummus, tahini, guacamole, and salsa.
- Strips of chicken or turkey, or cooked shrimp, are easy high-protein snacks on the go. Keep them cool in a little lunch bag with an ice pack.
- A small protein shake is easy to drink when you’re busy.
- The healthy baked goods recipes provided in the Desserts section make nutritious snacks for sweet times.
- A Larabar, Evo bar, Rx bar or Kind bar are good pre-made choices. Check ingredient labels of any bar you eat to make sure there are no ingredients you don't understand. Aim for a close ratio of grams of protein to grams of sugar.
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