Beef jerky
Call it the comeback snack, because it actually has come back a better version of its former self. Many manufacturers have cut down on the artificial additives, preservatives and insane amounts of sodium, and instead offer nitrate-free varieties in gourmet flavour combos, like chili lime and black cherry barbecue. The other pluses: jerky is super high in protein, low in kilojoules, and supplies a good dose of iron and zinc – two essential minerals that help boost your immune system, says Zuckerbrot. If you’re not into the beef, there’s chicken or turkey jerky, or even vegan options. Look for brands that say ‘no nitrates’ on the package, and stick to a 30g serving, or about the size of your thumb.
Pasta
White versions don’t offer much in the way of nutrition, but you know that. And the first time you tried whole-grain pasta was also the last – the gummier texture and grainier taste was tough on the stomach. But give it another shot. The quality of whole grain pasta is much improved, and you still get the benefits of the fibre, vitamins and nutrients. Other better-than-white pastas include those made with semolina flour, milled from durum wheat, which is higher in protein, says registered dietician Libby Mills. Whole-wheat pasta blends, which contains both whole wheat and refined grains, are also available; as are pastas made from quinoa, lentils, edamame and chickpea.
Looking for an alternative to spaghetti bolognese for dinner? Try this Golden penne with goat’s cheese recipe.
Prawns
People malign this little crustacean for containing too much dietary cholesterol. The recommended limit is 300mg per day; an 85g portion of prawn has about half that – so you can work it into your diet, says Zuckerbrot. And here’s why you want to: shrimp is a great source of lean protein and very low in fat and calories. Eat it raw or grilled, and serve with broccoli, barley or another high-fibre food. “Fibre attaches to dietary cholesterol found in prawns and helps usher it out of the body so it never gets absorbed,” explains Zuckerbrot.
Need some barbecue inspiration? Go gourmet with these Teriyaki-glazed seafood skewers.