As physical therapists, we do our best to help our patients understand that proper nutrition is very important, especially when recovering from an injury or recent surgery. Proper nutrition provides the building blocks and energy necessary for the body’s intricate healing processes. A well-balanced and nutrient-rich diet is crucial for optimal recovery and reducing the risk of complications during the healing journey. Here are 15 healthy snack ideas to help you power through PT and your day.
15 Healthy Snack Ideas
- Greek Yogurt with Berries Greek yogurt is rich in protein, and adding fresh berries provides antioxidants and fiber.
- Hummus and Veggie Sticks: Hummus is a good source of protein and healthy fats. Pair it with carrot, cucumber, or bell pepper sticks for a satisfying crunch.
- Trail Mix: Make your own trail mix with a mix of nuts, seeds, and dried fruits. This provides a good balance of healthy fats, protein, and carbohydrates.
- Apple Slices with Nut Butter: Apples provide natural sweetness and fiber while mixing in nut butter adds healthy fats and protein.
- Cottage Cheese with Pineapple: Cottage cheese is high in protein, and pineapple adds a sweet and tangy flavor.
- Hard-Boiled Eggs: Hard-boiled eggs are a portable and protein-packed snack. Often forgotten about as a snack option, hard-boiled eggs are a good (and inexpensive) way to get quality protein. They also supply Vitamin D, which helps keep your bones strong.
- Edamame: Edamame (young soybeans) is a great source of protein and can be enjoyed steamed or lightly salted.
- Whole Grain Crackers with Cheese: Choose whole-grain crackers for fiber and pair them with a slice of cheese for a satisfying and balanced snack.
- Cherry Tomatoes with Mozzarella: Cherry tomatoes combined with fresh mozzarella make a tasty and refreshing snack.
- Oatmeal with Nuts: Prepare a small bowl of oatmeal. Top it with a handful of nuts for a filling and energizing snack.
- Vegetable Sushi Rolls: Make simple sushi rolls with nori, brown rice, avocado, and your favorite veggies.
- Smoothie with Spinach and Banana: Blend together spinach, banana, and a scoop of protein powder. Add Greek yogurt for a nutrient-packed smoothie.
- Roasted Chickpeas: Roast chickpeas with olive oil and your favorite spices for a crunchy and satisfying snack.
- Quinoa Salad: Prepare a quinoa salad with vegetables, herbs, and a light vinaigrette dressing.
- Dark Chocolate with Almonds: A small serving of dark chocolate paired with almonds provides a satisfying mix of sweetness and crunch.
Remember to stay hydrated throughout the day. Choose healthy snacks that combine protein, healthy fats, and complex carbohydrates for sustained energy. Adjust portion sizes based on your nutritional needs and goals.
If you are in pain or recently recovering from injury, ProActive Physical Therapy provides quality, hands-on physical therapy to patients throughout greater Tucson. Our highly trained staff has expertise in many areas and can help you with any pain or injury you might be suffering from. Schedule an appointment at one of our clinics today.
