The Body for Life for Women diet is a woman’s guide to achieve mental and physical well-being. Created my Dr. Pamela Peeke, Body for Life for Women is a 12-week plan that is designed specifically for women. This diet addresses the unique body composition of women and the unique hormones that women face. Peeke has broken this diet gown into 4 milestones:
- Milestone 1 is from menstruation through first pregnancy.
- Milestone 2 is during reproductive years.
- Milestone 3 is perimenopause and menopause
- Milestone 4 is after menopause.
Each milestone reflects a shift in the hormonal makeup and the changes these hormones have upon a woman’s mental and physical health. The Body for Life for Women advises that individuals eat a total of five to six small meals a day; this includes a morning snack, afternoon snack and potentially an after-dinner snack. Below are several snack ideas that fit into the Body for Life for Women meal plan.
1. Vegetables and Cottage Cheese
- ½ cup raw vegetable
- ¼ cup low fat cottage cheese
Excellent vegetables ideas for this snack include broccoli, carrots, celery, cucumbers, green peppers, tomatoes or zucchini. Feel free to combine vegetables to make ½ cup of mixed vegetables to enjoy with your cottage cheese.
2. Yogurt and Fruit
- 4 oz low fat yogurt
- ½ apple or ½ cup of mixed berries
Enjoy any variety of low fat yogurt combined with fresh fruit.
3. Egg on Toast
- 2 egg whites
- ½ slice whole grain toast
Scramble the egg whites and enjoy on half a slice of whole-wheat toast.
4. Cheese and Fruit
- 1 oz light or fat free cheese
- ½ orange or grapefruit
5. Celery and Nut Butter
- 1 tbsp nut butter
- 2 celery stalks
Enjoy any type of nut butter smeared on stalks of celery for a snack that provides crunch, protein and fiber.
6. Nuts and Fruit
- 6 walnut halves
- 2 tbsp dried fruits
This snack provides a nutritional power punch. The nuts contain heart healthy fats and fiber and the fruit contains additional fiber and antioxidants.
7. Bagel with Hummus
- ½ whole wheat bagel
- 1 tbsp hummus
Smear a toasted bagel with hummus and enjoy a filling snack that is packed with fiber.
8. Apple and Peanut Butter
- 1 apple, sliced
- 1 tbsp peanut butter or any nut butter
Enjoy a fiber rich apple topped with a tbsp of satisfying nut butter.
9. Banana and Yogurt
- 1 medium banana
- 4 oz low fat or fat free yogurt
Enjoy a container of yogurt, any variety, along with a potassium rich banana.
10. Apple with Cheese
- 1 medium apple
- 2 reduced fat string cheese sticks
The apple provides fiber and host of nutrients and vitamins. Combined with the calcium and protein of the cheese sticks, and you have yourself a healthy snack.
Enjoy any of the above snacks to help you succeed while on the Body for Life for Women Diet.