We are registered nutritionists in Philadelphia, PA

[vc_row][vc_column][vc_column_text] Snacks and Trader Joe’s: two of our favorite topics. Trader Joe’s is a great place to load up on healthy snacks that are affordable and easy to take on the go! Whether you are looking for something salty, crunchy, or sweet, Trader Joe’s offers a large selection of options to satisfy any craving! Why snack? Before we get into our specific recommendations, it is important to remember that snacking should always have a purpose. Snacks provide fuel to hold you over between meals and are an opportunity to meet your food group needs (we are talking about you, vegetables). Try to avoid snacking out of boredom, for emotional reasons, or as a mindless pastime. What to look for in a snack: An optimal snack pairs fiber with protein or fat to provide adequate energy and fill you up until your next meal. Whole grains, fruits, and vegetables are rich in fiber- the part of the plant that our body cannot digest, creating a sense of fullness without contributing many calories. Snack portions should be smaller than meals to help refuel between mealtimes. With these components in mind, here are some of our picks for healthy snacks to buy at Trader Joe’s.   Our Picks for the Healthiest Snacks to Buy at Trader Joe’s:     Mediterranean Style Hummus Trader Joe’s offers a great selection of hummus varieties, but this one is unique and delicious. It features a creamy texture and is topped with pine nuts, parsley, red pepper, and olive oil.  This snack is a great source of fiber and healthy fats.  Pair it with raw carrots, cucumbers, or bell peppers for added fiber and micronutrients!     Freeze Dried Strawberries This sweet snack is shelf-stable and easy to take on-the-go. The best part is this product only has one ingredient (the fruit!). The freeze-drying process leaves a wonderful crunch and tartness to satisfy your taste buds.  These strawberries are a great topping to yogurt or cottage cheese for a filling snack.    Grainless Granola Granola is delicious but is often full of added sugar and preservatives.  This nut and seed granola from Trader Joe’s has no added sugar and a simple ingredient list that is both vegan and gluten-free. While this is a tasty snack, be mindful of portion size since granola is calorically dense.  Use a measuring cup to portion it out and pair it with a protein or fruit for a balanced snack.    Organic Dried Mango Unsulfured & Unsweetened This dried mango may just be our favorite snack at Trader Joe's. It’s simple and contains only one ingredient: mango (as it should!). The natural sweetness of the mango carries over through the drying process, resulting in a delicious and chewy treat.     Shelled Edamame  If you are looking for a filling and satisfying snack, look no further than Trader Joe’s shelled edamame. This snack is cooked and seasoned with only sea salt, so it comes ready to enjoy! Edamame contains 9 grams of protein and 6 grams of fiber for under 100 calories per serving.    Wild Skipjack Tuna Pouch This one may be hit or miss, but rounding out our list is tuna. This one-ingredient tuna pouch is a great source of protein (22 grams per serving!) with no added sugars. It is hard to beat this protein-packed portable snack when paired with whole-grain crackers or raw vegetables.     [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] Nowadays, protein powders and supplements are a hot topic, gaining popularity in the fitness and nutrition industries. However, the process of selecting a protein supplement can be daunting, given the vast array of options and aggressive marketing tactics. It's crucial to remember that there are various protein supplements and powders available, each catering to different tastes, diets, needs, and budgets. These products offer a convenient way to boost protein intake, particularly after a workout. However, it's important to bear in mind that protein supplements and powders are just that: a supplement to the protein you get from your diet. They're not intended to replace your food-based protein intake. Different Types of Protein Powders Protein powders can be broadly classified into two categories: animal and plant-based. Each category has its unique benefits and can cater to individual needs and preferences. For instance, animal sources like whey, casein, collagen, and egg white, typically have more grams of protein per serving compared to plants. However, they might be harder to digest for individuals with allergies/inflammatory issues, a dairy intolerance, or those who consume a primarily plant-based diet. On the other hand, plant-based proteins, which often combine sources such as pea, hemp, soy, pumpkin, and rice proteins, might not offer as much protein per serving as animal protein, but they can often be better tolerated. This individuality in protein powder selection ensures that your specific needs and preferences are understood and catered to. What to Look for in a Protein Powder When it comes to selecting a protein powder/supplement, the source of protein is just one factor to consider. It's equally important to look at other aspects such as ingredient quality, and the presence of third-party testing/certification.  When scrutinizing the nutritional label of a protein powder, opt for a product with a concise list of ingredients and steer clear of artificial sweeteners, colors, and flavors. Keep in mind that protein powders and supplements are not regulated by the Food and Drug Administration (FDA), so it's crucial to choose products that have undergone third-party testing for quality and purity. If you're an athlete, selecting a product certified by an organization like NSF Certified for Sport or Informed Sport is a must to ensure it's free from any banned substances. Lastly, pay attention to the type of sweetener used in the protein powder. Avoid products with artificial sweeteners, stevia, or monk fruit, as they can leave an unpleasant aftertaste and cause stomach discomfort. Our Recommendations  Naked Protein Powder Types: Whey, Pea, Brown Rice, Casein, Egg White, Seed, Peanut Butter and Goat. Flavors: Unflavored, Chocolate, Vanilla, and Strawberry Certification: Informed Choice Certified Why we chose it: This protein stands out for its minimal ingredients. In fact, the unflavored varieties contain just one ingredient! It's free of additives and artificial sweeteners and provides a complete amino acid profile. Each serving of this protein delivers 25 grams of protein, with only 2 grams of added sugar (coconut sugar-sweetened). Ritual Type: Organic Pea Protein Flavor: Vanilla Certification: Informed Sport Certified Why we chose it: This protein contains no added sugars or major allergens, making it suitable for many individuals.  It contains a complete amino acid profile and provides 20 grams of protein per serving, iron, and calcium. Ritual contains minimal ingredients and offers detailed information about where each ingredient comes from. Vega Sport Premium Protein Powder Types: Plant protein blend of pea protein, pumpkin seed protein, organic sunflower seed protein, and alfalfa protein. Flavors: Vanilla, Berry, Chocolate, Mocha, Peanut Butter, Certification: NSF Certified for Sport Why we chose it: This dairy, soy, and gluten-free protein provides all nine essential amino acids.  Additionally, it contains 30 grams of protein and no added sugar. Optimum Nutrition Gold Standard 100% Whey Type: Whey Flavors: Available unflavored and in over 20 great-tasting flavors such as Banana Cream, Chocolate Coconut, Delicious Strawberry, and Vanilla Ice Cream. Certification:  Informed Sport Certified Why we chose it: This protein offers many flavors and sizes, making it an excellent option for picky individuals.  This whey-based powder provides 24 grams of protein per serving and only 1 gram of sugar.  This specific product comes in large sizes, making it an excellent budget-friendly option. Garden of Life Organic Whey Protein Grass Fed Types: Whey Flavors: Vanilla, Chocolate, Peanut Butter Chocolate and Lightly Sweet Certification: Informed Sport Certified Why we chose it: Another great whey protein powder that provides 21 grams of protein, 18 amino acids per serving, and 0 grams of added sugar. The only downside of this product is that it is sweetened with organic erythritol and stevia, but it contains minimal ingredients and is free of hormones and antibiotics. Ascent Native Fuel Whey Type: Whey Flavors: Unflavored, Vanilla Bean, Chocolate, Chocolate Peanut Butter, Mocha Cold Brew, Lemon Sorbet Certification: Informed Sport Certified Why we chose it: This product offers a blend of whey protein isolate and whey protein concentrate, providing 25 grams of protein and a complete amino acid profile per serving. This product contains no added sweeteners and has a minimal ingredient list.   [/vc_column_text][/vc_column][/vc_row]