9 healthy snacks (very easy to prepare)

Need ideas on how to cook nutritious snacks with basic ingredients? Read on.

Staying well nourished throughout the day is beneficial to our health, but it also keeps our energy and concentration at optimal levels to perform at work or at school.But it also keeps our energy and concentration at optimal levels to perform at work or in our daily activities.

Nutrition experts have been recommending, 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 work in the best possible way.

To carry out this, it is necessary to add to breakfast, lunch and dinner, a mid-morning snack and a mid-afternoon snack, the latter better known as a snack. In today's article, you can find some tips on how to choose a healthy and easy to prepare snack..

The importance of snacking and reasons not to overlook it.

Unfortunately, there are individuals who tend to overlook the snackThey are not aware of the importance of eating well in the middle of the afternoon. Not snacking means going a long time without eating, which reduces nutrients in the Blood and energy substrates for the brain and other organs, and also favors arriving at dinner very hungry, which can lead to overeating at the last meal of the day, something that does not help to maintain the line.

In short, snacking helps us to control hunger levels, maintain the body's energy and metabolic activity, and also 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 snacking is essential to lose weight and stay in shape.

However, not just any food is suitable for snacking.. Eating foods rich in sugars and refined carbohydrates (e.g., industrial pastries) can have a detrimental effect on our health, increasing unnecessary calories and causing our blood sugar level to rise, known as hyperglycemia. Unlike fruit (which contains fructose and fiber) or other healthier products, industrial foods favor the appearance of fat due to the effect of insulin.

In Western societies, unfortunately, the consumption of this type of food has increased dramatically in recent years and we can find them everywhere: 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. In this scenario, food control is a fundamental variable for the reduction of fat tissue and it is essential to stimulate a change in dietary habits and enable a healthy lifestyle.

Healthy and easy-to-prepare snacks

As we have seen, this type of food is 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 and easy-to-prepare snacks.

1. Yogurt with almonds

Yogurt with almonds is a good alternative for a mid-afternoon snack.. These combined foods provide a good mix of carbohydrates, proteins and monounsaturated fats, known as healthy fats.

Almonds are high in oleic acid, a type of monounsaturated fatty acid belonging to the Omega-9 group.

A skimmed yogurt mixed with a spoonful 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, honey should not be overused 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?

Smoothies are tasty and refreshing if you also add a little ice. Use milk, low-fat yogurt and fruit of your choice (bananas, mangoes, pineapple, etc.), but no more than half a cup of fruit.

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-grain toast with avocado, light cheese and turkey

Whole-grain toast can be a great snack when combined with other healthy ingredients.. Therefore, not just any sausage we find in the fridge is a good alternative for a healthy snack.

If we want a healthy snack, we should discard mortadella, salami or fuet. Spread avocado on whole-grain toast and add a few slices of light cheese and turkey for a snack that provides slow-assimilation carbohydrates and protein. Avocado also contains monounsaturated fats, so it is ideal to follow a balanced diet.

Of course, this is not a snack that you should eat every few days, because avocado has a lot of fat (although they are healthy fats) and will give you 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 it's possible to combine them with hummushummus, a cooked chickpea cream that includes ingredients such as lemon juice, olive oil or garlic.

To prepare eggs with hummus, simply cook two hard-boiled eggs and, once prepared, replace the yolks with a few tablespoons of hummus.

5. Rice pancakes with peanut and banana cream

Rice pancakes are an ideal snack because of their nutritional value and low caloric content..

This food provides carbohydrates and fiber, and if we also add peanut butter, we get protein and monounsaturated fats for a perfect snack (besides being very healthy). It is possible to improve the taste of this snack if we add a few pieces of banana on top. However, the peanut butter must be whole-grain, otherwise, we will be consuming a product with a high added sugar content.

6. Green tea with whole-grain mini-sandwich of chicken ham and cucumber

Another alternative for an afternoon snack is to prepare a whole-grain mini-sandwich with chicken ham and cucumber and accompany it with a cup of green tea. and accompany it with a cup of green tea.

To prepare the mini-sandwich, simply 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 squares. In addition to the protein and carbohydrates in the mini-sandwich, green tea has a multitude of healthful properties and will help you feel fuller.

7. Protein and carbohydrate bars

Despite the fact that some people are against these supplements, the truth is that they are an ideal snack, especially if you are a person who likes to eat them. they are an ideal snack, especially if you have little time to prepare a snack..

In the market you can find different types of bar-type food supplements that provide you with carbohydrates and proteins and also taste great. However, consult with your dietician before choosing one product or another; he/she will be able to advise you to choose the right supplement for your needs.

8. Zucchini and salmon rolls

One of the easiest healthy snack recipes to prepare. To have this snack ready, all you need to do is fry some zucchini strips and have slices of smoked salmon ready. Pour virgin olive oil over the zucchini, then place the fish on the vegetable strip and roll the whole thing up. If you want, you can help it keep its shape by pricking it with a toothpick.

9. Apple with peanut butter

Contrary to popular belief, peanut butter is very healthy, as long as it has no additives and is consumed in small quantities. Spread apple pieces in it for a complete snack full of vitamins and full of vitamins and healthy fats.

By the way, peanut butter is a product that is delicious without the addition of extra chemicals such as salt, so make sure it is made up of only crushed peanuts.

References:

• American Dietetic Association; Dietitians Of, Canada (2003). "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets". Journal of the American Dental Association. 103 (6): 748 - 765.
• Berg J, Tymoczko JL, Stryer L (2002). Biochemistry (5th ed.). San Francisco: W.H. Freeman.