Good: 8 oz low-fat yogurt with fruit
Better: 8 oz low-fat cottage cheese, 1 oz mixed nuts
WHY: Between meals, you want a decent dose of slow-digesting protein to steadily supply amino acids to your muscles until your next major feeding. Low-fat yogurt is not the best choice, as it only provides about 9 g of protein. In addition, fruit yogurt contains about 42 g of carbs, the majority being fast-digesting sugars. You could switch to low-fat plain yogurt and increase the serving to 12 ounces for about 18 g of protein, but a better option is low-fat cottage cheese. This will provide almost 30 g of slow-digesting protein. Adding a serving of mixed nuts will add another 5 g of protein and provide healthy fats that will serve to further slow down protein digestion.
