Posted: January 23, 2007

Nutrition: Energy and Snack Bars: Which one should I choose?

It is best to eat a variety of wholesome foods at each meal to provide a well-balanced diet. On days when you need to grab something to prevent skipping a meal or snack, an energy or snack bar may be a good alternative. They also provide energy before and/or after a workout or competition. Remember to stay hydrated by drinking plenty of water or non-caffeinated beverages. There are several options of bars available: Performance Bars – Frequently referred to as "energy bars," they can be high in carbohydrates to maximize an aerobic workout. High carbohydrate bars (60-70 percent carbohydrate) are best eaten 45 minutes to one hour before aerobic exercise. Strive for 30-45 grams of carbs. Meal Replacement Bars – Designed to replace a meal within the caloric range of around 300 to 400 calories and 15 or more grams of protein from a quality source such as casein, whey, soy or egg. Note that a single bar may not provide all the nutrients and calories you need, so do not replace all of your meals with a meal replacement bar. Choose a bar that is less than 3-4 grams of saturated fat and no trans fat. Snack Bars – Intended to be eaten between meals to satisfy your appetite until your next meal, but are not meant to be a meal replacement. These bars typically range from about 100 calories for women and go up to about 300 calories for men. Select a bar with less than 2-3 grams saturated fat and no trans fat. Carb-Controlled Bars – Designed for people with pre-diabetes or diabetes. Ask your Diabetes Educator which bar is best for you (e.g. Glucerna, Extend). Tips for choosing the healthier energy bar: Try to avoid bars with palm kernel oil or partially-hydrogenated fat in the first five ingredients on the label. Limit saturated fat to 3 grams or less per bar and no trans fat. For weight control, choose a bar with at least 3 grams of fiber. Women may want to choose a bar that contains at least 300 mg of calcium per serving to help meet their daily calcium needs. Sugar should not be more than half the grams of carbohydrates in the bar and try not to select a bar with high fructose corn syrup, glucose, or fructose as the first ingredient. Compare the nutritional value of your favorite energy or snack bar to others available with this comparison chart. Jennifer Neily, M.S., R.D., L.D., is a registered and licensed dietitian at Cooper Clinic in Dallas. Cooper Clinic nutrition department's experienced dietitians help thousands of clients every year improve their diet, lose excess pounds and enjoy optimal health. For more information or to schedule a nutrition consultation, call 972-560-2655 or complete an online request form. Comment on this story. Subscribe to the Runner's Web Weekly Digest

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