How do I choose a good bar?

Before making a purchase, think about why you are eating that bar—for additional protein, as a nourishing snack or as a convenient meal replacement? Do you feel that because you are dieting, exercising or focusing on your health, that energy bars are simply a must? Whatever your reasoning, know that energy bars are not a necessary part of a healthy, balanced diet. Before you buy, remember these pros and cons:

Pros

There are many reasons why energy bars are so popular. In general, energy bars:

• Can help meet your energy (calorie) needs.
• May help meet your nutritional needs for protein, carbohydrates and fat.
• May help to meet other nutritional needs, depending on the added vitamins and minerals (i.e. calcium, zinc, iron, vitamin D, vitamin B-12, folic acid, protein and fiber).
• Are portable, convenient and pre-packaged.
• May keep you away from unhealthier temptations, such as the vending machine or fast food drive-thru.
• Can help ward off binge eating if you become excessively hungry.
• Have a long shelf life and don't require refrigeration.

Cons

Consider these downsides:

• Excessive nutrients. Energy bars can contribute to an excessive intake of nutrients, especially if you are eating more than one bar daily, are already taking a multivitamin supplement or are eating other fortified (enriched) foods and beverages. The dangers of over-supplementation vary from minor intestinal discomfort (diarrhea and constipation) to liver disease, nerve damage or even death.
• Excessive calories. If eaten too often, energy bars may contribute to a high-calorie intake, which can lead to weight gain.
• Added sugar. Energy bars have a sweet flavor. This can come from several sources, including fruits, fruit juices, calorie-containing sweeteners (sugar, honey, syrups), or artificial sweeteners and sugar alcohols. You’ll have to read the ingredient listing to meet your personal preferences and amounts.
• Cost. At $1 to $2 per bar, this convenience food can quickly become a major grocery expense.
• Abdominal discomfort. Some energy bars (especially low-sugar, low-carb and high-fiber varieties) contain sugar alcohols and alternative fiber sources (inulin, chicory root), which can cause bloating, gas and diarrhea in some individuals. While these ingredients are safe to consume, it's best to monitor your individual tolerance.
• Lack of data. There is very little research to support the actual need for energy bars. While many provide claims regarding weight loss, antioxidants and muscle building, they are not a magical food and should not be used as a constant replacement for whole foods in your diet.
• Processing. Energy bars are a highly processed food, whereas whole, unprocessed foods should be the staples of a healthy diet.
• Additives. Some energy bars contain additional herbal ingredients, weight-loss aids or athletic performance-enhancing aids. There is no data to show that any of these are effective or beneficial to health. There are no standards regarding potency or safety or effectiveness in these supplemental ingredients—and many can result in medication interaction and possibly dangerous side effects.

While no energy bar is perfect, do your homework to ensure the next one you eat isn't just a glorified candy bar. The following criteria were designed for adults who are following a weight-loss eating plan. Use the guidelines based on your needs, whether that's for a meal replacement, afternoon snack or workout fuel. And above all, when you do choose one, enjoy your energy bar! Find a flavor and consistency that you like. Make sure that your body tolerates the energy bar with no intestinal discomfort, especially if you plan to use the bar prior to an athletic event.

Meal Replacement Bars

When lunch is out of reach or you want to add more structure to your eating plan, a meal replacement bar can be used on occasion. Adding a piece of fruit, some raw veggies and a serving of yogurt or milk can help round out this quick, on-the-go meal. If replacing a meal, read the nutrition label to find a bar that contains the following nutritional metrics:

• About 200-320 calories
• 10-25 grams of protein
• 4 grams of fiber or more
• About 20-40 grams of carbohydrate
• Fewer than 20 grams of sugar
• 12 or fewer grams of fat
• No more than 30 percent of your RDA for vitamins and minerals

BEST BITES Meal Replacement Bar Weight
(grams) Calories Protein
(grams) Carbs
(grams) Sugar
(grams) Fat
(grams) Fiber
(grams) Atkins, Protein-Rich Meal Bar
Peanut Fudge Granola 48 210 16 16 1 11 8 Atkins, Protein-Rich Meal Bar
Cookies N Creme 50 200 14 22 1 11 9 Clif Energy Bar
Crunchy Peanut Butter 68 260 11 40 19 7 4 Oatmega Bar
Blueberry 50 200 14 22 5 7 7 Oatmega Bar
Lemon Chia 50 200 14 22 5 7 7 Power Bar, Protein Plus/Reduced Sugar
Lemon Poppy Seed 60 200 20 25 3 7 5 Power Bar, Protein Plus/Reduced Sugar
Choc. Peanut Butter 60 200 20 24 2 7 5 Power Bar, Protein Plus
Cookies N Cream 60 210 20 27 13 5 4 Power Bar, Protein Plus
Chocolate Peanut Butter 60 210 20 25 12 6 4 ProBar, Base
Cookie Dough 70 290 20 33 16 9 4 ProBar, Base
Mint Chocolate 70 280 20 33 17 9 4 Quest Bar, Hero
Chocolate Caramel Pecan 60 200 15 27 12 11 11 Quest Bar, Protein
Cookies and Cream 60 200 21 21 1 8 15 Rx Bar
Chocolate Chip 52 220 12 22 12 10 5 Rx Bar
Mint Chocolate 52 210 12 23 13 9 5 Special K Protein Meal Bar
Pretzel Cashew 51 230 12 24 13 10 5 Vega 20 g Protein Bar
Chocolate Peanut Butter 70 290 20 27 18 10 4 GOOD BITES Meal Replacement Bar Weight
(grams) Calories Protein
(grams) Carbs
(grams) Sugar
(grams) Fat
(grams) Fiber
(grams) Clif Energy Bar
Chocolate Chip Peanut Crunch 68 260 10 41 20 7 4 Clif Energy Bar
Oatmeal Raisin Walnut 68 250 10 43 21 6 4 Clif Mojo Bar
Dark Chocolate Almond Coconut 45 210 8 20 10 12 3 Clif Whey Protein Bar
Salted Caramel Cashew 56 250 14 26 5 11 3 Go Marco Bar
Blueberry and Cashew Butter 65 270 10 36 11 10 2 Kind Protein Bar
Toasted Carmel Nut 50 250 12 18 8 17 5 Perfect Bar
Maple Almond 65 310 13 27 18 18 4 Power Bar, Plant Protein
Dark Chocolate Almond and Sea Salt 55 230 10 22 10 13 8 Vega Bar, Sport Protein
Crunchy Peanut Butter 70 300 20 26 14 11 3

Afternoon Snack Bars

For your afternoon snack, be aware that many bars have calorie and sugar levels similar to candy bars. Use the criteria below to find a bar with a boost of protein and fiber, and be sure to use your snack bar wisely. The goal of this snack is to not only keep you energized until your next meal, but to keep you away from other tempting, high-calorie, less nutritious snacks. Read the nutrition label to find a bar that contains:

• About 100-200 calories
• 5-15 grams of protein
• 2 grams of fiber or more
• About 10-25 grams of carbohydrate
• 15 grams of sugar or less
• 7 grams of fat or less
• No more than 20 percent of your RDA for vitamins and minerals

BEST BITES Snack Replacement Bar Weight
(grams) Calories Protein
(grams) Carbs
(grams) Sugar
(grams) Fat
(grams) Fiber
(grams) Atkins, Protein-Rich Meal Bar
Raspberry Chia 48 180 16 19 2 7 13 Atkins, Snack Bar
Lemon 40 160 13 15 1 7 9 Atkins, Snack Bar
Cranberry Almond 35 150 10 16 1 6 5 Balance Bar, Duo-licious
Dulce de Leche and Carmel 40 150 5 24 12 5 6 Glucerna Snack Bar
Chocolate Chip 40 150 10 20 4 5 3 Glucerna Snack Bar
Peanut Chocolate Chip 40 160 10 20 4 6 3 Special K Protein Meal Bar
Strawberry 45 170 12 22 14 5 5 Special K Protein Meal Bar
Chocolate Peanut Butter 45 180 12 22 13 6 5 Luna Protein Bar
Chocolate Walnut Fudge 45 180 12 20 13 6 2 Power Bar, Clean Whey Protein,
Chocolate Chip Cookie Dough 60 190 20 25 2 5 13 Power Bar, Clean Whey Protein,
White Fudge Raspberry 60 190 20 25 2 4.5 12 Power Bar, Protein Snack
Carmel Nut Brownie 55 180 12 24 13 7 3 Quest Bar, Protein
Blueberry Muffin 60 190 21 22 2 6 15 Quest Bar, Protein
S’mores 60 190 21 22 1 7 14 Slim-Fast Bake Shop Bar
Chocolatey Crispy Cookie Dough 45 180 15 17 1 7 5 Slim-Fast Bake Shop Bar
Chocolate Peanut Butter Pie 45 180 15 18 1 6 5 SoyJoy, Crispy
Plain 25 123 6.4 9.1 7.1 7.3 2 SoyJoy, Crispy
Banana 25 115 5.9 9.7 7.1 6.6 2.6 Vega Bar, Protein Snack Bar
Blueberry Oat 45 190 10 22 11 7 5 GOOD BITES Snack Replacement Bar Weight
(grams) Calories Protein
(grams) Carbs
(grams) Sugar
(grams) Fat
(grams) Fiber
(grams) Atkins, Harvest Trail Bar
Blueberry Vanilla and Almond 38 150 8 17 4 9 10 Balance Bar, 40-30-30
Chocolate Mint Cookie Crunch 50 200 14 23 16 7 2 Balance Bar, Duo-licious
Dark Chocolate Pecan Turtle 44 190 7 24 13 8 6 Clif Mojo Bar
Peanut Butter Pretzel 45 200 9 22 9 9 2 Clif Mojo Bar
Mountain Mix 45 200 8 23 11 9 2 Go Macro Bar, Thrive
Almond Apricot 40 180 5 19 8 10 3 Kashi, Go Lean, Nutty Layered
Crunchy Peanut Butter 45 200 8 20 8 11 4 Kashi, Go Lean, Plant Powered
Dark Chocolate Cashew Chia 45 200 8 21 8 10 4 Kind Bar
Blueberry Vanilla and Cashew 40 180 4 19 7 12 4 Kind Bar, Healthy Grains
Maple Pumpkin Seed 35 150 3 22 5 6 2 Lara Bar
Banana Chocolate Chip 45 190 4 26 20 9 4 Lara Bar
Mint Chocolate Brownie 45 190 4 26 19 9 4 Luna Protein Bar
Berry Greek Yogurt 45 180 13 22 16 5 3 Luna 5G Sugar Bar
Cinnamon Almond Swirl 42 180 7 19 5 9 2 Luna 5G Sugar Bar
Chocolate Chip Cookie 42 180 7 20 5 8 3 Probar, Bite
Super Fruit and Greens 49 190 6 27 10 7 3 SoyJoy,
Almond and Chocolate 30 146 5.4 9 7.1 9.9 4.7 Special K Protein Bar
Chocolate Cherry Nut 35 150 8 19 12 5 1 Special K Nourish Bar
Cranberry Almond 33 150 3 20 12 6 2 Vega Bar, Protein Snack Bar
Chocolate Caramel 45 180 10 21 11 8 4 Zego Bar, Seed and Fruit
Sunflower Date 38 160 6 15 11 12 4

Workout Fuel

Before hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another quick-digesting food source before exercising.

During your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, consider a sports drink or sports gel to boost your energy levels, promote hydration and balance electrolytes in the body.

Energy bars may work for low-intensity, very long-duration activities, such as a long, slow hike or bike ride. (During lower-intensity exercise, less blood is diverted to the muscles.)

After your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue) and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours of working out, then an energy bar paired with a glass of water or milk and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrates, 10 grams (or more) of protein and 5-10 grams of fat.

Bar None

Don’t feel like you have to rely on energy bars to meet your calorie and nutritional needs. These snack ideas provide energy, nutrition and flavor in a convenient, budget-friendly package:

• Fresh fruits: apples, oranges, pears, plums, grapes, bananas
• Individually packaged fruit and applesauce cups
• Yogurt
• String cheese
• Nuts and seeds
• Whole-grain crackers, bagels or muffins (plain or with hummus, cheese, peanut butter or seed butters)
• Homemade trail mix
• Homemade granola bars
• Carton of low-fat milk, chocolate milk or soy milk
• Graham crackers and peanut butter or seed butters
• 100-calorie pack of microwave popcorn
• Package of instant, microwave oatmeal

You walk into your local grocery or convenience store and inevitably stumble upon a sea of energy bars. Feeling somewhat overwhelmed by the plethora of health claims, you quickly buy an eye-catching bar with an appealing flavor. But did you really get the best bar to suit your needs?Before making a purchase, think about why you are eating that bar—for additional protein, as a nourishing snack or as a convenient meal replacement? Do you feel that because you are dieting, exercising or focusing on your health, that energy bars are simply a must? Whatever your reasoning, know that energy bars are not a necessary part of a healthy, balanced diet. Before you buy, remember these pros and cons:There are many reasons why energy bars are so popular. In general, energy bars:Consider these downsides:While no energy bar is perfect, do your homework to ensure the next one you eat isn't just a glorified candy bar. The following criteria were designed for adults who are following a weight-loss eating plan. Use the guidelines based on your needs, whether that's for a meal replacement, afternoon snack or workout fuel. And above all, when you do choose one, enjoy your energy bar! Find a flavor and consistency that you like. Make sure that your body tolerates the energy bar with no intestinal discomfort, especially if you plan to use the bar prior to an athletic event.When lunch is out of reach or you want to add more structure to your eating plan, a meal replacement bar can be used on occasion. Adding a piece of fruit, some raw veggies and a serving of yogurt or milk can help round out this quick, on-the-go meal. If replacing a meal, read the nutrition label to find a bar that contains the following nutritional metrics:For your afternoon snack, be aware that many bars have calorie and sugar levels similar to candy bars. Use the criteria below to find a bar with a boost of protein and fiber, and be sure to use your snack bar wisely. The goal of this snack is to not only keep you energized until your next meal, but to keep you away from other tempting, high-calorie, less nutritious snacks. Read the nutrition label to find a bar that contains:hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another quick-digesting food source before exercising.your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, consider a sports drink or sports gel to boost your energy levels, promote hydration and balance electrolytes in the body.Energy bars may work for low-intensity, very long-duration activities, such as a long, slow hike or bike ride. (During lower-intensity exercise, less blood is diverted to the muscles.)your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue) and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours of working out, then an energy bar paired with a glass of water or milk and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrates, 10 grams (or more) of protein and 5-10 grams of fat.Don’t feel like you have to rely on energy bars to meet your calorie and nutritional needs. These snack ideas provide energy, nutrition and flavor in a convenient, budget-friendly package:

When going out at night it can be tricky to find the right environment to both meet women and have a great time. Some think that a nightclub is the perfect venue, though I disagree. Others think their favorite dive-bar down the street is ideal, again I beg to differ. Yes, the best night-life environment requires a little more zest than what both of these places have to offer.

Before I reveal the perfect place to go at night I want to discuss the places that aren’t so great for meeting women, and at the very least, having a good time. Let’s discuss the infamous nightclub first. Now don’t get me wrong, nightclubs can be a fun time; if you go with the right people, if you go on a good night, and…if you are completely trashed or high off something that your buddy snagged off his stoner-friend down the street. You know, the one who showers like once a year!

Yeah these places are notoriously awful for meeting women. 90% of the women in there are under the influence of some narcotic, whether something mild like alcohol, or something more serious like ecstasy. I’m not sure about you, but the odds of having a good, exciting, and or stimulating conversation from a woman here are pretty much slim next to none. Not to mention nightclubs (for the most part anyway) tend to be obnoxiously loud. Most times you have to scream your words out even if someone is standing right next to you; or just yell in that person’s ear, creating a thunderous trauma to that person’s tiny little cochlea (an inner part of the ear), and vice versa. Plainly put, clubs just suck for meeting women!

Now for the dive bar: Dive bars are great for grabbing a couple of beers with your buddies for say a guys’ night out or a “Bro Night.” In these cases it’s cool to just hang out at the local tavern and sip on some cold ones all night. However, if this is your place to go for meeting women, then think about changing it up! Most women don’t go to these places, or if they do, it’s the same-old local women who are not interested in you, or who you’re not interested in. Clearly the man to woman equation just doesn’t add up in this situation. My advice, “carpe diem” or actually “carpe noctem” in this case; stop wasting your time and seize the moment by going to places that you know are better!

So the 5 rules for picking a good bar are:

1. Pick a Bar With Things to Do
A lot of bars are missing this part. A lot of bars want to cater to a younger crowd, but yet they offer nothing fun or exciting for the people who go there to do. Instead it’s just a regular, and often boring large bar top with some TVs and music. Bars that have pool tables, karaoke, arcade games, bull-riding, an event/show, beer-pong, and any type of other activity are so much more appealing. These are the places where you get to interact with women and actually participate in something rather than just standing or sitting around all night doing nothing!

2. Pick a Bar That Has a Lot of Women
This may, and actually should, be obvious at this point in the article, but I figured I’d hammer home the point anyway. Go to places that have a lot of quality women! These are the places that will give you the best chance of meeting one of these women! No more dive-bars and no more reckless nightclub nights.

3. Pick a Bar That Has Different Areas Within It
These bars are very good for a number of reasons. Usually these places are pretty big and just like the first example, in these venues, there is more to do. You (or anyone) for that matter doesn’t want to stay in the same room for hours upon hours all night. You want to be able to walk around and check out different areas. If one side is a little boring or slow it’s good to be able to walk to another part and see how that is. Also, it’s great in these places because when you do meet a woman, you can move around with her and it’s easier to get more comfortable with her this way. You can lead her around the bar and it makes it easier to escalate this way.

4. Pick a Bar With Good Music and a Dance Floor
This is a must in all great bars. Most bars will have some type of music. But great bars have great music, and always a place to dance. Great music doesn’t have to necessarily be music you love; it just has to be music that is good for dancing and having fun. And a dance floor doesn’t have to be huge, but it should be big enough so that when people start dancing, you have space to move around a bit. In other words, it should be big enough for the amount of people allotted in that bar at any given time.

5. Pick a Bar That Has a Place to Go Outside
Similar to number three, this is important for geographical areas that get warm in the summer. Being able to go outside when it’s nice out, on a warm summer night is awesome. A lot of women like to hang outside when the weather is nice, and it’s often a great area of the bar to strike up a good conversation (not too loud, away from some of the craziness, etc.). Here you can actually get to know someone pretty easily, and if you’re at a great bar, you can tell them to come dancing with you on the dance floor!

So next time you want to go out for a night with your friends and you’re thinking about where to go, remember these 5 rules. It may be a little tricky to find a really good bar to go to at first, but they are certainly out there, so keep your eyes open. When you do find one, think about what makes it fun and think about what you can do there to have more success with women. Also, if you have any other ideas about what makes a bar great please share them below! Now go out and enjoy your night!