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.