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Energy Bars

Going to the grocery store is not as easy as it used to be.  With the overwhelming display of energy bars in the past several years, the task of buying wholesome, nutritious foods has gotten that much harder!  What in the world am I supposed to be eating?   

As the multimillion-dollar supplement craze continues to grow, don’t expect your choices to get any easier.  Just because you find energy bars in the health-food aisle at the grocery store, doesn’t mean every one of these products is good for you.  In fact, for most people, they are probably not necessary at all.

Energy bars are designed for athletic performance and enhancement.  They often range in calories from 150 to 350, the equivalent to 2 cups of pasta.  A bar with 30 grams of protein contains nearly half the protein the typical person needs in one day.  A bar with 40 grams of carbohydrate has as many carbs as four slices of bread! 

An elite bodybuilder might need extra protein to help with muscle recovery.  A marathon runner needs the energy boost found in a high-carb bar.  Someone on the go can pick up a meal-replacement bar if there’s no time for breakfast.  But for MOST average adults, many of whom are trying to lose weight, these bars may only add unnecessary calories. 

No matter what your fitness goals are, experts stress the importance of reading the label to make sure you’re getting more than just a glorified candy bar. 

Guidelines for Picking the Right Bar 

• In general, the best bars are those low in sugar—5 or 6 grams is plenty—and moderate in carbohydrates, in the range of 10 to 20 grams. 

• Sugars should equal half the grams of carbohydrate in a bar or less.  For example, a bar containing 38 grams of carbohydrates shouldn’t have more than 19 grams of sugar.

• Energy bars should be eaten when you need something quick and easy, and you can’t get to a place to buy real food.

• Sticking to a low-calorie, low-fat bar with a moderate amount of carbohydrates is a better choice than many vending machine selections.

• Steer clear of those with simple sugar ingredients such as high-fructose corn syrup and glucose. 

• Watch out for hydrogenated oils, a source of trans-fatty acids.

• Look for ingredients such as soy protein, whole grains and oats, brown rice and flaxseed. 

• Choose bars with 2 or more grams of fiber per serving.

• Protein bars are best left to serious weight trainers.  Some bars contain more than 40 grams of protein, too high for the average person.  If you’re eating a balanced diet in which you take in 50 to 80 grams of protein every day, those extra grams are unnecessary and have a possible link to kidney problems.

• High-carbohydrate bars are best for those doing endurance activities, such as marathons or triathlons.  If you’re someone whose cardio work consists of walking on the treadmill, you probably don’t need extra carbohydrates.  Use your activity level to guide your caloric intake, but don’t go overboard. 

• If you’re looking to lose weight, try a low-fat bar such as Slim-Fast.  Try not to use it to replace entire meals.  But if you’re eating a bar as a supplement, those are extra calories you’ll have to burn.

• Many energy bars are large enough for two servings, so eat half and save the rest for later.  Smaller bars, those containing 150 to 200 calories are OK to eat all at once.

Whole Food Snacking Options

While energy bars are super easy to grab-n-go, whole food provides all the same benefits, is more readily used by the body, lower in calories and is A LOT easier on your wallet!  Try these snacking alternatives:

• 1 cup skim milk + ¾ c high-fiber cereal

• 1 oz cheese + 1 small apple

• 1 oz cheese + 6 saltines

• 1 oz meat, poultry, or cheese, or 2 Tbsp peanut butter + 1 slice whole wheat bread

• 1 oz cheese + 1 oz bagel

• 1 cup sugar-free hot chocolate + 1 oz nuts

• ¾ cup celery sticks + 1 oz cheese spread + ¾ oz pretzels

• 1 cup skim milk + 6 saltines

• 1 cup skim milk + 3 graham cracker squares

• 1 cup skim milk + 5 vanilla wafers

• 1 cup skim milk or 1 oz cheese + 1 small muffin

• ¼ c tuna + 1 Tbsp light mayonnaise + 6 saltines

• ¼ cup cottage cheese + ½ cup fruit

• ¼ c peanuts + 2 tbsp raisins

• 1 oz cheese + ½ English muffin

• ½ cup chili with beans + 3 saltines

• 1 cup plain yogurt + ½ cup fruit

• 1 oz melted cheese + 1 (3 oz) baked potato

• 2 Tbsp Parmesan cheese + 3 c air popped popcorn

• ¼ c cottage cheese + 1 (3 oz) baked potato + 1 Tbsp Ranch

• 2 Tbsp Peanut butter + 1 small apple or banana

• ½ cup trail mix

• 1 cup low-fat fruited-yogurt

• ½ cup low-fat pudding

• 1 tortilla (6-inch) + ½ fat free refried beans + 1 oz cheese + 2 Tbsp salsa

• 1 oz tortilla chips + 1 cup black bean salsa (canned, drained black beans with canned salsa)

• ½ cup ice cream + 1 oz peanuts