Staying well nourished throughout the day is beneficial for our health but it also keeps our energy and concentration at optimal levels to perform at work or in the activities we do daily.
Nutrition experts have recommended, for decades, the intake of five meals a day, because our body is a machine that is constantly consuming energy and, therefore, needs us to give it fuel to function in the best possible way.
To carry out this, it is necessary to add to breakfast, lunch and dinner, a mid-morning snack and another mid-afternoon snack, the latter better known as snack. In today’s article, You can find some tips to choose a healthy and easy-to-prepare snack
The importance of the snack and the reasons not to overlook it
Unfortunately, there are individuals who often overlook the snack , because they are not aware of the importance of eating well in the middle of the afternoon. Not snacking means spending a long time without eating, which reduces nutrients in the blood and energy substrates for the brain and other organs, and also leads to arriving at dinner very hungry, which can cause overeating in the brain. last meal of the day, something that does not help to maintain the line.
In short, snacking helps us control hunger levels, maintain body energy and metabolic activity and, in addition, allows us to lose weight and control our weight. At an early age, it is essential to keep the brain functioning and not to alter the normal growth process.
Healthy snacks are essential to lose weight and stay in shape
Now, not just any food is good for a snack Eating foods rich in sugar and refined carbohydrates (for example, industrial pastries) can have a detrimental effect on our health, leading to an increase in unnecessary calories and causing blood sugar levels to increase, which is known as hyperglycemia. Unlike fruit (which contains fructose and fiber) or other healthier products, industrial foods promote the appearance of fat due to the effect of insulin.
In Western societies, unfortunately, the consumption of this type of food has increased drastically in recent decades and we can find them anywhere: in subway machines, in stores or in restaurants. Experts warn that this is one of the causes of overweight and obesity, which, together with a sedentary lifestyle, turns this phenomenon into a public health problem. With this panorama, dietary control is a fundamental variable for the reduction of fatty tissue and it is essential to stimulate the change in dietary habits and enable a healthy lifestyle.
Healthy and easy to prepare snacks
As we have seen, these types of foods are not a good alternative to choose as a snack. But then, What healthy snacks can we choose as a mid-afternoon snack?
Below you can find a total of 7 healthy snacks that are very easy to prepare.
1. Yogurt with almonds
Yogurt with almonds is a good alternative to eat mid-afternoon These combined foods provide a good mix of carbohydrates, proteins and monounsaturated fats, known as healthy fats.
Almonds provide a high content of oleic acid, a type of monounsaturated fatty acid belonging to the Omega-9 group.
A low-fat yogurt mixed with a tablespoon of almonds will be enough to eat a complete snack that does not exceed 200 calories.
On the other hand, it is advisable to sweeten yogurt using honey to avoid the harmful effects of refined sugar. However, it is advisable not to overdo it with honey either.
2. Fruit smoothie with yogurt
If in the previous point the snack consisted of combining yogurt with almonds**, it is also possible to combine yogurt with fruits to prepare a delicious smoothie**. Do you dare to try it?
Shakes or smoothies are tasty and refreshing if you also add a little ice. Use milk, skimmed yogurt and fruit of your choice (bananas, mangoes, pineapple, etc.), but do not exceed more than half a cup of fruit serving.
Smoothies are also an excellent option as a healthy snack if instead of real milk we use almond milk to make them; Try to buy this product in its most natural version, without added sugars.
3. Whole wheat toast with avocado, light cheese and turkey
Whole wheat toast can be a great snack if combined with other healthy ingredients Therefore, not just any sausage that we find in the refrigerator is a good alternative for a healthy snack.
If we want a healthy snack, we must discard mortadella, salchichón or fuet. Spreading whole wheat toast with avocado and adding a few slices of light cheese and turkey can be a snack that provides us with slow assimilation carbohydrates and proteins. Avocado also contains monounsaturated fats, making it ideal for following a balanced diet.
Of course, this is not a snack that you should have every few days, because avocado has a lot of fat (although they are healthy fats) and will provide you with many calories in a single bite.
4. Hard-boiled eggs stuffed with hummus
Eggs are a great source of protein, and for a delicious and nutritious snack you can combine them with hummus a cooked chickpea cream that includes ingredients such as lemon juice, olive oil or garlic.
To prepare eggs with hummus, you simply have to cook two hard-boiled eggs and, once prepared, replace the yolks with a few tablespoons of hummus.
5. Rice pancakes with peanut butter and banana
Rice pancakes are an ideal snack due to their nutritional value and low calorie content
This food provides carbohydrates and fiber, and if we also add peanut butter, we get proteins and monounsaturated fats to have a perfect snack (in addition to being very healthy). It is possible to improve the flavor of this snack if we add a few pieces of banana on top. Now, the peanut butter must be whole grain, otherwise, we will be consuming a product with a high added sugar content.
6. Green tea with mini whole-grain chicken ham and cucumber sandwich
Another alternative for a snack is to prepare a mini-whole-grain sandwich with chicken ham and cucumber and accompany it with a cup of green tea.
To prepare the mini-sandwich, you simply have to take the slice of whole wheat bread and add a slice of tomato and cucumber. Then, place the slice of chicken ham and cut the bread into small squares. In addition to the proteins and carbohydrates in the mini-sandwich, green tea has a multitude of healthy properties and will help you feel fuller.
7. Protein and carbohydrate bars
Although some people are against these supplements, the truth is that They are an ideal snack, especially if you have little time to prepare a snack
In the market it is possible to find different types of bar-type food supplements that provide you with carbohydrates and proteins and that also have a great flavor. Of course, consult with your dietitian before opting for one product or another; He/she will be able to advise you so that you can choose the appropriate supplement for your needs.
8. Zucchini and salmon rolls
One of the easiest healthy snack recipes to prepare. To have this bite ready, all you have to do is fry some strips of zucchini and have slices of smoked salmon ready. Pour virgin olive oil over the zucchini, then place the fish on the vegetable strip and roll up the whole thing. If you want, you can help it retain its shape by pricking the whole thing with a toothpick.
9. Apple with peanut butter
Contrary to popular belief, peanut butter is very healthy, as long as it does not have additives and is consumed in small quantities. Spread apple pieces on it for a complete snack full of vitamins and healthy fats
By the way, peanut butter is a product that is delicious without the need to add additional chemicals such as salt, so make sure it is made only of crushed peanuts.
