What are healthy snacks, what are their benefits and basic rules, permitted and prohibited foods as snacks, recipes for "quick" meals for travel, work. Healthy snacks are an opportunity to quickly relieve hunger by eating healthy and nutritious foods. At the same time, a good figure and well-being is preserved. Doctors recommend snacks with almost any diet, as they help to energize the body with a minimum of calories.
The benefits of healthy snacks
Nutritionists convince all those desperate to lose weight that snacks are healthy, and they also help maintain an optimal weight. Also, such "fast food" is indispensable when traveling, hiking, at work, and studying. However, the main condition is to follow the regime and eat only healthy and nutritious foods. Frequent fractional consumption of food allows the body to maintain a high-quality and fast metabolism, helps the gastrointestinal tract to work in the correct mode, assimilate nutrients in the right amount and on time. Eating at least 5-6 times a day, you will give the body the necessary supply of energy. This will allow you not to overeat during the main meals and control your own appetite. The benefits of eating healthy snacks include:
- Frequent and fractional meals does not allow the feeling of hunger to play out … Many who have been on diets "break" from the regime, as the constant feeling of an empty stomach prevents them from concentrating on anything else. Eating frequent meals helps relieve hunger and the stress it causes. In addition, it is psychologically easier to stay on a diet if you know that in an hour and a half you can have a light snack, and not painfully wait for lunch or dinner time.
- Moderate appetite … Snacks do not allow you to get very hungry, so you can do not abundant meals, including the main ones. Even if you eat once a day, then for this intake you will eat much more calories than the body needs, which means that they will "go" into fat cells.
- Good digestion … Several years ago, the principles of separate feeding became popular. They are based on the fact that different products do not combine with each other due to their chemical properties. They can also be improperly absorbed by the body. For example, fruits are extremely poorly combined with any other products - they provoke the processes of decay and fermentation in the digestive tract. This negatively affects your well-being. Snacking on fruits separately from other foods can have a positive effect on your health.
- Deep sleep … Losing weight know very well how difficult it can be to fall asleep with an empty stomach. However, if you go to bed immediately after a heavy meal, then sleep will also not bring satisfaction and rest. Therefore, eating the right snacks ensures a healthy sleep. By eating fractionally, you will not overeat at dinner and will be able to allow you to eat a light food right before bed.
Basic rules for healthy snacks
You need to have a snack according to certain rules. Frequent meals have not only advantages, but also the other side of the coin. You should reduce the amount of consumed portions. If you are losing weight, it is important to create a calorie deficit. And if you're just maintaining your weight, keep the calorie intake at the usual level. It is necessary to count calories so as not to go overboard with the calorie content of food. To get the most out of your snacks, follow these basic rules:
- Snack quality … For a dish to be healthy, you should clearly understand its composition. Be sure to consider not only the calorie content of the snack, but also the glycemic index of the foods that make up it. A good snack shouldn't be too high in calories, it should be nutritious. That is, it should be based on proteins, fiber, slow carbohydrates. This will not harm the figure and will saturate for a long time. For example, for women with an average weight of 60 kilograms, the amount of calories consumed daily should be about two thousand. Dividing this number by 5-6 meals will give you the average calorie intake for each snack.
- Number of snacks … The average time a healthy person is awake is about 16 hours. The number of meals during this time should be 2-3 times and 4-5 additional snacks. You should not eat too often, or you may get carried away and eat more calories than you should. The optimal distance between meals is no more than three hours. To get used to eating this way, you can even set the alarm at first.
- Think over the menu in advance … It is important to know in advance what you will be snacking on during the day, so that you do not get hungry, and there is nothing useful in the refrigerator that could be used as a snack. Be sure to purchase "healthy" foods for future use. You can even make a schedule for yourself what and when you will eat. You should always have in stock fresh fruit, bran crispbread, eggs, boiled chicken and beef, dairy products, nuts, and more.
- Drink plenty of water … Thirst can often be confused with hunger. Therefore, regularly carry a water bottle with you or take it on the road. If you suddenly feel hungry, try to drink, perhaps the feeling will pass. After 20 minutes, you can have a snack if you want. In any case, drink as much liquid as possible to keep metabolic processes running smoothly.
- Breakfast should be 30 minutes after waking up … Your blood sugar level will also raise your vitality. The ideal food for the morning is porridge. It will help start metabolic processes and the digestive system. To avoid monotony, mix: one breakfast with porridge, the second - scrambled eggs and toast. Fruit can be used as a morning snack. They are nutritious and contain a lot of antioxidants.
- Lunch should be five hours after breakfast … You don't need to load the stomach too much - you can eat salad and something protein. As a snack, you can eat something nutritious - nuts, yogurt, cottage cheese.
- Dinner three hours after the last snack … The menu should contain foods rich in carbohydrates, fiber and protein. The last snack before bedtime can be a fermented milk product, a fruit.
What you can have for a snack with proper nutrition
A healthy snack can include light carbohydrates only if there is no more than one to one and a half hours before the main meal. In this case, the drop in blood glucose will not have time to occur and the body will not have time to get hungry, so you will feel a second feeling of hunger only before the main meal. For such a light snack, any fruit, berries, smoothies, dried fruits (pre-soaked in water), a cereal and nut bar are suitable.
If you have about two hours left before the main meal, then the snack should not be based on exclusively light carbohydrates, as they can cause a rapid jump in blood glucose, followed by a drop. In this case, the feeling of hunger will return quickly, and it will still be a long way to eat. This threatens with an increased load on the pancreas, which can lead to the development of diabetes in the future. The optimal would be a "paired" snack - protein combined with light carbohydrates. This will ensure a smooth release of carbohydrates into the bloodstream. Suitable products are: any fermented milk product + fruits (berries), low-fat cheese + vegetables. If the main meal is planned no earlier than three hours later, then snacking is recommended with products based on complex carbohydrates. These can be more complex combinations. For example, whole grain bread (yeast free), vegetables, herbs; hard cheese, chicken breast, eggs, lean fish, vegetables; sushi rolls; cottage cheese casserole; vegetables, whole grain cereals that do not require long cooking - buckwheat, flaxseed porridge. However, this category does not include various muesli, as they are high in simple carbohydrates, sugar and often artificial fillers.
This snack can include dark chocolate. However, it should not be consumed a lot (more than 25 grams) and as an independent dish. If you do not have the opportunity to have a snack, then it is recommended to have herbal or green tea with you. It can be packaged, but it is best bought in the pharmacy chain. This drink will protect the biliary tract from congestion and soothe "hungry" cramps.
What not when snacking on proper nutrition while losing weight
Many are used to sandwiches as a classic snack. However, the traditional for some combination of "bread + meat" is an unacceptable option. These two products are extremely difficult for the stomach to digest when consumed at the same time. An alternative can be whole grain breads combined with cottage cheese, vegetables. Also considered bad snacks:
- Fast food products … This category includes various hamburgers, sandwiches, hot dogs, shawarma and more. However, in many fast food establishments you can now find a "healthy menu" - sandwiches with herbs, vegetables, salads.
- Pies … It is especially harmful to snack on baked goods made from yeast dough, as it can provoke fermentation in the gastrointestinal tract and belongs to the category of light carbohydrates - a lot of calories and a quickly passing feeling of satiety.
- Various bars, cookies, corn sticks, snacks, chips … These "dry" foods provoke dehydration of the body and cause dysfunction of the biliary system. This leads to a feeling of fatigue, weakness, lethargy, performance decreases.
- Excessively fatty foods: fatty meats, caviar, red fish … This type of food can be effectively absorbed by the body only in the case of active work of the digestive system. And this is possible only during a full meal.
- Dry soups, instant noodles and more … These products contain a huge amount of chemicals. It is strongly discouraged to eat them.
- Pure nuts … They are dry and highly concentrated in nutrients. If you eat them as an independent dish, then you can provoke stagnation of bile in the biliary tract. It is optimal to use them in combination with juicy vegetables such as tomatoes, cucumbers, bell peppers and others.
- Coffee … It cannot be drunk on an empty stomach and as a snack, it is categorically not suitable, as it blocks the activity of the gallbladder, disrupts the digestive process. It is recommended to drink it no earlier than half an hour after the main meal.
Recipes for the right snacks
Healthy snacks are critical to maintaining optimal blood glucose levels throughout the day. Protein snacks are especially beneficial. In addition, it is important that they are easily and quickly prepared, as well as easily transported to any place.
Correct first snack
Perfect as a morning snack, cottage cheese and fruit porridge. It is low in calories - only 160-180 kilocalories per serving. But there is a lot of protein in it - about 14 grams. Such a reserve will give the vital energy necessary in the morning. Plus, this healthy snack won't cause unwanted fat cells to accumulate. You can take cottage cheese of any fat content, depending on whether you want to lose weight or gain muscle mass. Add a handful of berries to 100-150 grams of fermented milk product, for example, strawberries or blueberries. They will add a dose of antioxidants and vitamins to your snack. If the mass seems a bit dry to you, add low-fat kefir. A quick meal like this is especially beneficial after exercise. The cottage cheese contains the amino acid glutamine. It will promote muscle recovery after exercise.
Correct second snack
A second snack should recuperate and energize throughout the day. An energetic cereal and fruit snack will do an excellent job for this purpose. You can find the ingredients for this simple dish at any supermarket. For a snack you will need: half a cup of dried cranberries, chopped almonds, dried pumpkin seeds, a quarter cup of walnuts, the same amount of raisins. All components should be thoroughly mixed and divided into several servings - from four to six. These convenient snacks can be carried with you to work during the week as a second lunch.
Snack options with proper nutrition on the go
Sticking to the basics of proper nutrition is important, even on the road. You can prepare a lot of healthy meals for your trip. Let's consider several options:
- Turkey, hummus and avocado rolls … Turkey is a dietary meat. For rolls, you need pieces of brisket. Avocado also contains healthy vegetable oil. In general, one serving of rolls contains about 100 calories and 8 grams of complete protein. For cooking you will need: a couple of slices of boiled turkey meat, the same amount of avocado, one tablespoon of hummus. Cut the meat into thin slices. Lubricate each with hummus and place on top of the avocado. We fold in the form of a roll. The snack is ready.
- High-protein smoothie … This drink can be poured into a thermos or bottle and taken with you on the road. Cooking is easy: just mix all the ingredients in a blender and beat for a minute. For cooking, you will need the following ingredients: a glass of unsweetened coconut milk, a glass of baby spinach, one banana, a couple of tablespoons of almond oil, two teaspoons of vanilla extract, a quarter glass of whey, ice to taste.
- Fried chickpeas … This is a great snack for those who like different snacks. But unlike most similar foods, chickpeas fried in spices are low in fat and high in protein. In addition, spices improve metabolism and are good for the heart. For cooking, take a couple of glasses of chickpeas, a tablespoon of olive oil, one and a half teaspoons of chili, the same amount of caraway seeds, salt to taste, a little cayenne pepper. We wash and dry the chickpeas. Preheat the oven to 200 degrees, mix the ingredients in a large container so that all the chickpeas are covered with spices. We bake on a baking sheet, stirring the chickpeas from time to time. The finished product should be golden brown and crispy.
Snacks on the right diet at work
In addition to the main lunch at work, it will not be superfluous to arrange a snack. Of course, it should be easy to prepare and as healthy as possible. You can try these options:
- Super Protein Chocolate Seed … This delicacy is easy to prepare and has an original taste. You can cook for future use and store in the refrigerator, taking portions with you to work. Ingredients: 12 dates, quarter cup hemp seeds, chia seeds, sesame seeds, cocoa powder, raw cocoa nibs, half a teaspoon of vanilla extract, a pinch of cinnamon, sea salt to taste. Place pitted dates in a food processor and grind to a paste. Add hemp seeds, sesame seeds, chia, cocoa, vanilla, cinnamon and salt. Mix thoroughly and add the cocoa nibs. The resulting mass should be sticky. We form small balls from it and freeze them in the freezer.
- Banana pancakes … Pancakes are good not only for breakfast, they can also be taken with you to work as a snack. They are prepared very simply. You will need a couple of eggs, one banana, a handful of wheat flour (preferably with bran). Mix all the components thoroughly and fry the pancakes in a frying pan greased with vegetable oil.
- Black beans in pita bread … Such a hearty snack can even be used as a full-fledged "work" lunch. For cooking, we need: half a glass of canned black beans, half a teaspoon of caraway seeds, a couple of tablespoons of canned corn, a quarter of an avocado, a couple of pita bread or whole grain tortilla. Grind the avocado and mix with the rest of the ingredients. Pour the mixture onto the pita bread in a thin layer and twist it into a tube.
What can you have for a snack - watch the video
A healthy snack is an essential part of a healthy diet. If you are looking to lose weight or gain muscle mass, be sure to have snacks rich in protein and "slow" carbohydrates with you. They will provide a supply of energy, normalize blood glucose levels and will not be deposited in the form of fat cells.
