Keeping 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 our daily activities.

Nutrition experts have been recommending five meals a day for decades, because our body is a machine that is constantly consuming energy and therefore needs to be fueled to function at its best.

To do this, it is necessary to add to breakfast, lunch and dinner, a mid-morning snack and another mid-afternoon one, the latter better known as snack . In today’s article, you can find some tips for choosing a healthy and easy to prepare snack .

The importance of the snack and the reasons not to overlook it

Unfortunately, there are individuals who tend to overlook snacking , as they are not aware of the importance of eating well in the middle of the afternoon. Not having a snack means going a long time without eating, which reduces the nutrients in the blood and the energy substrates for the brain and other organs, and also makes it easier to arrive at dinner very hungry, which can lead to over-eating at the last meal of the day, which does not help to keep the line.

In short, snacking helps us control hunger levels, maintain body energy and metabolic activity, and it also allows us to lose weight and control it. At an early age, it is essential to keep the brain functioning and not to disturb the normal growth process.

Healthy snacking is essential for weight loss and keeping in line

Now, not just any food is good for snacking . Eating foods rich in sugars and refined carbohydrates (for example, industrial baked goods) can have a detrimental effect on our health, increasing unnecessary calories and causing the level of sugar in the blood to rise, which is known as hyperglycaemia . Unlike fruit (which contains fructose and fibre) or other healthier products, industrial foods favour 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 the last lustrums and we can find them everywhere: in the subway machines, in the shops or in the restaurants. Experts warn that this is one of the causes of overweight and obesity, which together with the sedentary lifestyle makes this phenomenon a public health problem. With this scenario, the control of the diet is a fundamental variable for the reduction of fatty tissue and it becomes indispensable to stimulate the change of the dietetic habits and to make possible a healthy life style.

7 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 very easy to prepare snacks.

1. Yogurt with almonds

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

The almond provides a high content of 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, it is advisable not to abuse honey either.

2. Yoghurt fruit shake

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 shake . Do you dare to try it?

Smoothies are tasty and refreshing if you add a little ice. Use milk, low-fat yogurt and fruit of your choice (bananas, mangoes, pineapple, etc.), but do not exceed half a cup of fruit.

The 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. Wholemeal toast with avocado, light cheese and turkey

Wholemeal toasts can be a great snack if combined with other healthy ingredients . Therefore, not just any sausage we find in the fridge is a good alternative for healthy snacking.

If we want a healthy snack, we must rule out bologna, sausage or fuet. Spread avocado on wholemeal toast and add a few slices of light cheese and turkey. This can be a snack that provides us with slowly assimilated carbohydrates and proteins. Avocado also contains monounsaturated fats, making it ideal for a balanced diet.

However, this is not a snack that you should take 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 filled with hummus

Eggs are a great source of protein, and for a delicious and nutritious snack it is possible to combine them with hummus , a cream of cooked chickpeas that includes ingredients such as lemon juice, olive oil or garlic.

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

5. Rice cakes with peanut and banana cream

Rice cakes are an ideal snack because of 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 (besides being very healthy). It is possible to improve the taste of this snack if we add some pieces of banana on top. However, the peanut cream must be wholemeal, otherwise we will be consuming a product with a high content of added sugar.

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

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

To prepare the mini-sandwich, simply take the slice of wholemeal 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 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

Although some people are against these supplements, the truth is that are an ideal snack, especially if you have little time to prepare your snack .

On the market it is possible to find different types of food supplements of the bar type that provide you with carbohydrates and proteins and that also have a great taste. However, check with your dietician before deciding on one product or another; he/she will be able to advise you on choosing the right supplement for your needs.

8. Zucchini and salmon rolls

One of the easiest recipes for healthy snacks to prepare. To get this bite ready, you just need to 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 up the whole. If you want, you can help it keep its shape by pricking the whole thing with a toothpick.

9. Apple with peanut butter

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

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

Bibliographic 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.