Snacking every three hours has become an indispensable habit for those seeking healthy eating. In addition to maintaining fast metabolism, they are great for controlling appetite before main meals.
No idea about healthy snacks? To add them to your routine already, nutritionist Rafaela Ceni has selected 10 tasty and nutritious quick snack options to keep on hand. Check out!
1. Fruits
Fruits are a great healthy snack option! In addition to delicious, they are rich in vitamins and fiber. For a full snack, you can associate them with another type of food, such as a nonfat yogurt. For all the benefits, try to vary the fruits.
2. Oilseed Mix
Oilseeds are practical and nutrient-laden: protein, vitamin E, B-complex vitamins, selenium, potassium and omega-3. They have antiinflammatory action and are sources of fatty acids, which increase good cholesterol and decrease bad. If your goal is to lose weight, be aware of the amounts as oilseeds are caloric. The nutritionist Rafaela Ceni indicates the mix containing 1 Brazil nut, 4 cashews and 3 almonds. Choose salt free options.
3. Cereal Bar
It is a very practical snack to carry in the bag. Pay attention to the label and make good choices: give preference to the high-fiber, low saturated fat and preferably low calorie bars.
4. Brown bread with white cheese
It is a complete snack as it has the complex carbohydrate associated with lean protein. For a snack, the nutritionist suggests 1 slice of wholemeal bread with 1 slice of white cheese. When choosing your bread, be sure to check the label for the amount of whole wheat flour in the product's composition, as well as the amount of fiber. Whole flour should be the first item on the ingredient list, which indicates that it is the most present item in the product.
5. Whole wheat toast with light curd
Like brown bread, two whole wheat toast with light curd make a good snack. Light curd can be replaced by light ricotta cream, diet jelly or even a processed cheese. Once again, be sure to check if your toast is even whole!
6. Light yogurt
Light yogurt is rich in calcium and helps in maintaining the intestinal flora. For a full snack, add grains, cereals and chopped fruits. Rafaela suggests 1 pot of nonfat yogurt with 1 tbsp of chia seed, flaxseed, granola or oatmeal.
7. Dehydrated Fruits
As healthy as a serving of fruits, they do not lose their nutritional value, are only naturally sweeter because, with the removal of water, the sugar of the fruit is concentrated. Rich in fiber, minerals, potassium, magnesium and vitamin A, dried fruits are great snack options. Before you buy, make sure you have no added sugar.
8. Natural Sandwich
A natural sandwich may be a good option for eating between meals. Stuff whole wheat bread with lettuce, tomatoes, carrots and a lean protein such as a slice of white cheese and a turkey blanquet (which, according to the nutritionist, has less sodium, fat and cholesterol than turkey breast). If your goal is to lose weight, you can opt for a mini sandwich made with just a slice of bread cut in half.
9. Green Juice
It helps flush out toxins from the body, decreases fluid retention and can be very refreshing. There are many recipes for green juice, the nutritionist makes a suggestion: 2 pineapple slices, a half squeezed lemon, an organic kale leaf, a handful of mint and a ginger raspberry. Beat everything in a blender with ice water. You can also replace water with coconut water. If you like, sweeten with honey or sweetener.
10. Fruit Vitamin
For a tasty and healthy snack, how about a fruit vitamin? Blend a serving of fruit of your choice with 1 small glass (150ml) of skimmed milk. If you want, add a tablespoon of flaxseed or oats and, if necessary, sweeten with sweetener.
So, did you like the suggestions? Now that you are full of ideas, remember to always have a healthy snack around. This is a great habit to keep you from escaping the diet.
The nutritionist Rafaela Ceni also advises that, to get a greater range of nutrients throughout the day, the ideal is always to vary the food with each snack.
In addition, it is important to remember that each person has a different calorie and nutrient requirement, which depends on a number of factors, such as age, physical activity, and goal. Therefore it is always good to seek the guidance of a professional.
EASY HEALTHY SNACK IDEAS! (May 2024)
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