![\"\"](\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/01\/celery-on-nut-butter.jpg\")
<\/a>\u00a0 Try loading a few celery sticks with a serving of any nut butter (like almond, cashew, walnut) topped with a few whole almonds or raisins.\u00a0 If you\u2019re not a fan of celery, try scooping out the middle of an apple and filling it with your nut butter of choice.\u00a0\u00a0Just make sure to mind the serving size of nut butters, they are usually a little higher in calories so make sure you do not over-indulge.<\/p>\n#2.\u00a0 Jerky<\/span><\/strong>–\u00a0 Low-sodium, natural, or lightly-flavored options are a great source of protein, this chewy snack is also keeps fresh for months when packed properly.\u00a0\u00a0Jerky made from beef, chicken or turkey is both perfectly portable and packed with protein.\u00a0 A vacuum-packed package of dried meat doesn\u2019t take a lot of space and won\u2019t stink up your bag when you\u2019re on the go during the day.\u00a0 Just be sure you pick a low sodium and low sugar variety, many companies add both to their products to amp up the taste.<\/p>\n #3.\u00a0 Mixed nuts-\u00a0<\/strong><\/span>\u00a0Mixed nuts provide an easy way to get a delicious dose of protein\u00a0in a convenient, shelf-stable package.\u00a0 Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. There are some great single serving options for almonds and nut packs that can easily be carried on the truck\u00a0 and used when needed.\u00a0 What are the best kind of nuts?\u00a0 Almonds, pistachios and\/or walnuts are a great choice, they’re higher in protein than their nutty peers.\u00a0 Again, use caution with nuts and mind the serving size.\u00a0 They are highly nutritious and also highly caloric so a little goes a long way but you have to make sure to abide by the serving size.<\/p>\n #4.\u00a0 Nutrition Bar-<\/strong><\/span>\u00a0 \u00a0There are a lot of different bars on the market, it seems that a new one emerges everyday.\u00a0 \u00a0Thanks to great packaging and marketing most of them appear to be healthy but many are not.\u00a0 Look for bars that contain less than 200 calories and read the nutritional labels, go with the bar that offers more fiber, less sugar, and adequate protein (about 5 to 10 g). In the ingredients list look for more natural sugars\u2014for example, evaporated cane juice or honey\u2014than added sugars. Also, look for nuts to ensure the bar’s fat content is from a healthy source.\u00a0\u00a0 #5.\u00a0 Hummus and Veggie Dippers-<\/strong><\/span>\u00a0\u00a0In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. Throw in the vitamins from the veggies and you have a very nutritious snack.\u00a0 Here is a great unconventional way to create your own hummus and veggie dipper.\u00a0 Put a few dollops of your favorite hummus in the bottom of your favorite travel coffee mug (minus the coffee of course) or a mason jar, and then stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, #6.\u00a0 Greek Yogurt and fruit-\u00a0\u00a0<\/strong><\/span>There are many yogurts on the market, and plain, nonfat Greek yogurt is a\u00a0 great snack option.\u00a0 Greek yogurt is an excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12.\u00a0 It also contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.\u00a0 \u00a0 \u00a0 The plain yogurt is low in sugar and taste great when paired with the natural sweetness of fresh fruit.\u00a0 In addition to having all the essential amino acids, yogurt has both quick-burning whey protein and the more slow-acting casein, a sure-fire win when it comes to muscle recovery.\u00a0 \u00a0I like the Dannon Light and Fit Greek with Zero artificial sweeteners, it already has the fruit in it and is in a single serving package.<\/p>\n #7.\u00a0 Chocolate Milk<\/strong><\/span>–\u00a0 No, we’re not going back to preschool. But chocolate milk is actually a great source of high-quality protein (especially post-workout or post- fire)<\/em>. Try keeping a single-serving, shelf-stable box in your gym bag or backpack to combat against snack attack emergencies.\u00a0 Make sure that you find a brand that is low in sugar and don’t over-indulge, keep your servings small.<\/p>\n #8.\u00a0 Grape-and-Cheese Sticks-<\/strong><\/span>\u00a0 This is a great option for your crew or kids.\u00a0 Dice a half-inch thick slice of #9.\u00a0 Hard-Boiled Egg\u00a0(1 egg)-<\/strong><\/span>\u00a0\u00a0At only about 70 calories, an egg is a protein-rich, low-calorie bite. The yoke is high in choline, which may lower cardiovascular disease and breast cancer risk (very important for firefighters), and also contains leutine, which promotes eye health. Boil a bunch at the beginning of the week, then when hunger strikes peel an egg for an easy, nutritious snack.\u00a0 I like to keep a bunch in the fridge at the firehouse, next time you need a quick snack, reach for the egg instead of a baked good.<\/p>\n #10.\u00a0 Canned Tuna on Whole-wheat crackers<\/strong><\/span>–\u00a0If you don’t want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat cracker\u2014complete with 3 grams of fiber and 20 grams of protein.\u00a0 \u00a0Avoid the temptation to add mayo, try some relish instead to keep the calories a little lower.<\/p>\n Obviously there are other options but I hope these 10 will give you enough options to stay on-track with your nutrition.\u00a0 The main thing to remember with good nutrition is to plan ahead and prepare!\u00a0 Let me know if you have a favorite option that I left off.<\/p>\n Stay safe and Get FRF (Fire Rescue Fit),<\/p>\n Aaron Zamzow<\/p>\n <\/p>\n<\/p>\n<\/a>I like to keep a couple bars stashed in a pinch to avoid reaching the “hangry” status.\u00a0 \u00a0I like to use the\u00a0 Simply Protein Chocolate Mint Whey Bar,\u00a0 and\/ or Almond Walnut Macadamia with Peanuts KIND Plus Bar.<\/p>\n<\/a> and throw it in a bag or on the truck.\u00a0 This is a an easy and healthy on-the-go snack option.\u00a0 There are also some hummus and pretzel combinations that can also be used in a pinch.\u00a0 Personally, I like the roasted garlic or sun-dried tomato options.<\/p>\n<\/a>cheddar\u00a0 or mozzarella cheese into squares (you should end up with about 6 small pieces), and alternate the cubes with grapes onto toothpicks. The sweet and savory contrast of the cheese and fruit tastes good, and a little bit goes a long way to fit your protein needs.<\/p>\nLooking for some easy-to-follow eating guidelines to help you get lean and strong for the fireground?\u00a0 Right now with every FRF workout purchase you will get the FRF Standard Operating Guide to Eating Lean in the Firehouse and our Firehouse Healthy Recipes Cookbook.\u00a0 Learn how to Eat to Perform Better on the Fireground.\u00a0 Click here for more information!<\/a><\/span><\/h2>\n