This question from a reader was in my email box last week. It's such a common question that I thought I'd share my answer with all of you.
Hi! I'm starting the Good Mood Diet and I notice in your sample menus that the morning snack is frequently a smoothie. I'm out and about a lot and frequently unable to make a smoothie. Is there a good alternative morning snack that's portable? Or I guess I could buy something to keep my smoothie cold! Also, what about soy protein powder. I have a bunch of that left. Should I use it up or go with the whey?
To start with, the nutritional profile of the morning snack of 1 milk and 2 very lean proteins is 22 grams of protein, 12 grams of carbohydrate and 0-1 grams of fat. And of course, a cup of fluid. One cup of fat-free milk contains 8 grams of protein and 12 grams of carbohydrate.
If you are home, you could easily substitute 2 egg whites for the whey protein, and drink the glass of milk. But the big issue, as the reader above asks, is what do you do if you're not home? I can tell you that what I do is usually take my milk in a thermos and shake in the whey protein from a zip lock bag when I'm ready to drink it. You can get it flavored, so choose your favorite.
But what if you're either unable to have that, or are just sick of it already? Here are some suggestions:
Turkey jerky and 1 cup of vegetable juice
1/2 (or open-faced) turkey sandwich
The new Think Thin brand bars are actually pretty good. Have one with a glass of water or a cup of tea.
Dairy, and its prominent protein whey protein, are the best for exercise recovery, weight control and helping you deal better with stress. Soy protein is a very good protein, but has not been shown in research studies to be as effective as whey protein. It's still a good source of protein, especially for those who can't use whey. You can use up your soy protein, or alternate soy with whey until you use it up, and then go with the whey.
Yours in a Good Mood,
Dr. Susan Kleiner