healthy snacks healthy foods to everyday

healthy snacks healthy foods to everyday

Healthy snack - for healthy people: top 10 groups of products for quickly satisfying hunger
According to nutritionists, to maintain normal weight, digestion and metabolism you need to eat often, but little by little. However, a snack should be helpful. Buns, pies

chips and sweets are a direct way to extra pounds. What are the right nutritional options for healthy eating?

Healthy Snack Rules
Why are snacks so important to our health  The usual diet, including two to three heavy meals a day, is not physiological. Our distant gatherer ancestors rarely could get a lot of food at a time. For hundreds of thousands of years, the body has adapted to frequent but small amounts of calories

 the root is here, a handful of berries are there. The volume of our stomach is small - only about 0.5 liters in an empty state. But we regularly make him stretch out, eating more than necessary, simply because we manage to get really hungry between two meals. As a result, each time we need more and more food to make us feel full. Overeating not only harms the figure. It greatly complicates digestion and slows down the metabolism.

You need to eat about six times a day, and three of these meals should be small snacks. You can arrange a light brunch between breakfast and lunch, afternoon tea - between lunch and dinner, and also eat something useful one and a half to two hours before going to bed so as not to toss and turn in bed, dreaming of a sandwich. However, snacks should not be replaced by basic meals.

Snacks that contain fast carbohydrates are absolutely unsuitable for a snack - they saturate instantly, but not for long. Sweets, white flour pastries, chips and similar snacks can in no way be considered a light wholesome snack.

Healthy snacks are foods high in protein and complex carbohydrates. Their caloric content is relatively low, nevertheless they provide long-term energy nourishment, improve digestion, and promote the growth of muscle tissue.

Fast, easy, tasty: products for the right snack
We have collected a peculiar top-10 options for a light snack at work or at home. All of them either do not require preparation at all, or require minimal preparation.


Fitness bars, as they are often called, are of two types: some consist of cereal flakes (sometimes with the addition of dried berries, dried fruits, nuts or dark chocolate), the basis of others are fruits and nuts. Fruit and nut bars are the best choice for hungry office workers, but they are especially recommended for those who often resort to physical activity - athletes, regular visitors to fitness clubs, people working in the fresh air. Both types of bars are useful and are a great option for a light snack. However, it is important that sugar, flavorings, colorings and preservatives are not included in their composition.


Good healthy snack. They can be raw and baked - both types can be eaten with milk or kefir, raw ones can also be added to fruit salads, and baked ones can be nibbled just like that. In natural muesli, there is a lot of fiber that improves bowel function, they perfectly saturate and contain vitamins. However, do not confuse cereal with cornflakes - these are different products. Flakes are far from being as useful as they often contain a lot of vegetable oils and sugar. Baked cereals with honey and dried fruits can be recommended for sweet tooths - they are more caloric than diet ones, but they contain an additional dose of vitamins and minerals.


This is real superfood. Almost all varieties of nuts contain a high dose of vitamins E and B3, a lot of potassium, phosphorus and magnesium. They improve memory, ability to concentrate and work. In addition, nuts lower cholesterol, reduce the risk of heart attack and have a beneficial effect on the genital area. But you should be careful with this product: nuts are very high in calories, so you should not eat more than 10 grams at a time.

Fruits, berries

When we say healthy snack we first imagine berries or fruits. But here you should be careful. Of course, all fruits and berries are healthy, rich in fiber, vitamins and minerals. However, in some of them, such as grapes, bananas, figs, mangoes, persimmons and cherries, there is a lot of sugar. If you follow the figure, do not get involved in them. Pay attention to low-sugar fruits: grapefruits, watermelon, strawberries, cranberries. Apples, which have long become a symbol of dietary nutrition, are also a controversial product: they have many vitamins, they are rich in iron and fiber, but at the same time they have the property of enhancing appetite.


There are no restrictions here! Celery stalks or a vegetable salad is an almost optimal healthy snack. In vegetables, both raw and thermally processed, there is a lot of fiber, vitamins and antioxidants, they prolong youth, help maintain a figure and improve overall health. The most useful vegetables - that is, those in which a high vitamin content is combined with a low calorie content - include broccoli, radishes, carrots, eggplant, bell peppers, cabbage, celery. If you don’t feel like eating a regular vegetable salad, bake grilled vegetables (peppers, zucchini, eggplant, carrots, beets, pumpkin, tomatoes are very good for this) and make a vegetarian whole grain sandwich.

Whole grain bread

Speaking of bread - whole grain buns and bread rolls are also considered an excellent choice for a healthy snack. Whole grain breads are not made from flour, but from soaked, crushed and pressed cereals. Neither flour, nor - ideally - fat, nor even yeast or eggs. This is a heavy, slightly moist bread with a rough texture. It has a huge amount of fiber; it improves metabolic processes and the state of blood vessels, lowers cholesterol, contains B vitamins, necessary, in particular, for the functioning of the nervous system. But make no mistake - this is not a dietary product: 100 grams of such bread contains 300-350 calories, and if nuts, seeds and dried fruits are added, then the calorie content is even more.

On a note

Do not confuse whole grain bread with wholemeal bread - these are completely different products. Coarse flour bread contains sugar, yeast, and other familiar ingredients. However, even it is healthier than white bread and pastries, as it contains more vitamins and fiber.

Dairy products

Natural yogurt, kefir, fermented baked milk and other dairy products are a pleasant light snack. Bonus - a high content of calcium, the building material of teeth and bones. Lactobacilli, which are contained in kefir, help maintain normal intestinal microflora, but you should not rely on them only in the fight against diagnosed dysbiosis. Still, kefir is a food, not a medicine.


A mug cake, or “cake in a mug,” is a type of diet cake that is very popular among healthy food lovers who consume maki in the form of breakfast, afternoon snack, or snack. McGake is baked in a mug literally for five to seven minutes in a microwave. Of course, this dessert is useful only if it is prepared without sugar and fat. The presence of sweeteners in the composition allows you not to deny yourself sweets, but also not to gain extra calories. The recipe that has already become a classic

includes fat-free cottage cheese and milk (you can yogurt or kefir), an egg, bran bran (flour, oat, flaxseed, rice, etc.), a baking powder and a sugar substitute. Sometimes cocoa, honey, nuts and berries are added. Most of those who at least once tried to bake this diet dessert agree that that the cooking process is very simple, the main thing is to remember to add all the main ingredients. There are also ready-made mixtures with a balanced composition on sale, which are suitable even for beginner cooks.


They came into fashion about five to seven years ago. Although they started making them much earlier - in the 1970s, when healthy food cafes opened in the USA in the wake of interest in a healthy lifestyle. Few people like to gnaw raw carrots, but in the form of mashed potatoes it is much more

attractive. In fact, baby food is the same smoothie. Smoothies are a good option for those who do not particularly like vegetable and fruit salads: it allows you to introduce into the diet such foods that few would eat just like beets or celery. The main thing - do not add syrups, sweet yogurt or ice cream to the smoothie. And also do not forget that our teeth and gums need a constant load for health, which is absent if you eat fluids constantly.

A cup of chicory with a slice of chocolate

Roasted ground chicory is very similar to coffee. However, this drink has many advantages: it does not contain caffeine and does not increase pressure. Coffee lovers often experience pressure problems, an overdose of coffee (yes, this is quite possible) often leads to nausea, mood swings, tremors, decreased cognitive functions and insomnia. If life is not sweet without coffee, drink an

invigorating drink in the morning, and after dinner, replace it with chicory. A cup of chicory and a small piece of dark chocolate is a dose of antioxidants, minerals and vitamins. And chicory contains inulin - a substance that helps to better absorb calcium, maintain a healthy intestinal microflora and normal weight.

So, we learned that quick, easy, tasty and healthy products for the right snack exist! Sometimes you just have to look from a different angle at the long-known and undeservedly neglected products - and they will easily take the first dates among your favorite dishes. You should also pay attention to the composition of the recognized “useful” snacks and similar products: sometimes their benefits are exaggerated or not more than a myth.

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