Purposeful Nutrition: A Balance of Protein, Fiber and More

– by Emily Fritz, PhD.

Dr. Emily Fritz earned her M.S. and Ph.D. at South Dakota State University in Exercise, Nutrition, and Food Science, she has authored, presented, and collaborated on many research studies ranging from large National Institutes of Health (NIH) studies to leading student research projects during her time as an Assistant Professor.


In today's fast-paced world, it's easy to miss out on the good stuff when it comes to our food, especially when it comes to snacks. The reality is, however, that the quality of nutrition in our snacks can make a huge difference to our health. Enter purposeful nutrition – an approach that emphasizes a balance of satisfying snacks with high-quality protein, fiber, and vitamins and minerals that also taste delicious. This is where Rivalz Stuffed Snacks step up to the plate: Rivalz are high in protein and fiber, low glycemic index and contain 7 essential vitamins and minerals.

Protein Power

Protein is a vital nutrient for growth, repair, a strong immune system, and for many more important bodily functions. High-quality protein keeps us feeling full longer after we eat, supports strong muscles, and, as we get older, we need more of it.

To get a better idea of what protein is made of and how the building blocks work together let's think of protein as a superhero team - each superhero, or amino acid, has a special power, but they're even better when they all work together. In total, there are 20 amino acids that our bodies use to function, and nine of them are "essential", which means we must get them from our diet because our body can't make them on its own.

Now, how do we know if a protein is high-quality? Imagine a superhero team where every member shows up and performs their best - that's high-quality protein! A high-quality protein source includes all nine essential amino acids in the right amounts that our bodies need. Examples of complete and high-quality proteins include meat, fish, dairy products, and eggs. Plant-based proteins also get pretty close with 9 essential amino acids, especially plants like the yellow peas that are in Rivalz.

The Fiber Factor

Fiber is another star player in purposeful nutrition. It’s a special type of carbohydrate that doesn’t get broken down by our bodies and makes it all the way through our digestive tract where it provides a number of benefits to our health. Sadly, only a small portion of people in the US are getting enough fiber each day. The recommended amount of fiber you should aim to eat each day is 14 grams per 1000 calories, with the goal for women around 25 grams per day and for men about 38 grams per day!

Rivalz is a good source of fiber with 4 grams per serving. Fiber is key to maintaining a healthy digestive system and it’s good for your blood sugar levels since fiber-rich foods take longer to digest, keep you full, and avoid the blood sugar spike that high carb snacks can cause.

Mighty Micronutrients

Even though we need them in tiny amounts compared to protein, carbohydrates, and fat – micronutrients or vitamins and minerals, have a giant role in keeping us healthy. Rivalz are a good source of 7 essential micronutrients: Vitamin D, Iron, Vitamin A, Vitamin C, Vitamin B6, Vitamin B12, and Zinc. When you reach for a Rivalz, you're not just filling your tummy, but you're also feeding your body's health on a deeper level.

Here are some key takeaways:

Balance is Key: Purposeful nutrition means eating snacks like Rivalz that are tasty and full of good-for-you ingredients - protein, fiber, and essential vitamins and minerals.

Protein and Fiber for the Win: Protein supports body repair and growth, while fiber keeps your digestive system happy and helps manage your hunger. Aim for about 25g (women) or 38g (men) of fiber daily.

Small Nutrients, Big Benefits: Micronutrients like vitamins and minerals might be needed in small amounts but they play a huge role in maintaining your health. With Rivalz, you're feeding your body seven essential vitamins and minerals in each serving.

So next time you're on the go, remember to treat your body to some purposeful nutrition. After all, we are what we eat!