What should a snack be with proper nutrition? Pp - snacks Ideal snack

In addition to the three main meals, a well-balanced diet should also include some low-calorie snacks. Just a few hours after breakfast, our blood glucose levels drop and we find it difficult to maintain concentration. A glass of water and a light, low-calorie snack can solve the problem.

A properly chosen snack allows you to keep your energy level high and also prevent you from overeating, which can lead to gaining extra pounds (as you know, severe hunger often makes you eat more than your body needs).

Low-calorie snack

Find ideas for these low-calorie snacks below. The most important advantage is that none of them require cooking. A simple and correct selection of products will help you satisfy your hunger and the body’s need for essential substances without harming your figure.

1) Low-calorie snack - 1 hard-boiled egg and 1 small carrot = 100 kcal.

Eggs and carrots will help prevent eye diseases and support vision due to their high content of lutein and vitamin A.

2) Low-calorie snack - 1 pear and 1 slice of cheese = 100 calories.

Pears help prevent stress and improve memory. Dairy products also provide the body with probiotics, which are good for skin and hair.

3) Low-calorie snack - 1 slice of rice bread spread with soft cream cheese and 2 pieces of figs = 100 calories.

Figs are a rich source of potassium, fiber and calcium. Helps control blood pressure, prevent constipation and indigestion, and helps maintain weight at an appropriate level.

4) 100 ml low-fat natural yogurt, ½ cup whole grain cereal, ½ cup pomegranate seeds = 100 calories.

Pomegranate is a valuable source of vitamins A, C, E and folic acid. It has a beneficial effect on the heart and blood circulation, and prevents the development of cancer cells. At the same time, sugar-free whole grain cereals are low in fat and low in calories. Provide the body with plenty of nutrients and fiber.

5) Low-calorie snack - one serving of oatmeal (28 g) = 100 kilocalories.

Oatmeal is a source of soluble and insoluble fiber. Their daily consumption improves blood circulation and regulates blood pressure. This product also has a number of other benefits: the cereal lowers bad cholesterol, reduces the risk of diabetes, increases energy levels and helps with dieting.

6) Low-calorie snack - 2 tablespoons of shelled pumpkin seeds = 95 kcal.

7) Low Calorie Snack - 1 apple and ½ tablespoon peanut butter = 95 calories.

Apples have many health benefits: they reduce the risk of cancer, prevent heart disease, help control asthma, and their daily consumption reduces the need for insulin. It’s not for nothing that they say: eat apples in the morning and you won’t go to the doctors.

Peanut butter is a rich source of omega-3 fatty acids, which are essential for normal body function.

8) A serving of gingerbread or plain gingerbread = 95 kcal.

It's hard to find a dessert that is as tasty and healthy at the same time. But the gingerbread meets these two conditions. It is low in calories, low in fat, but at the same time rich in fiber and vitamins.

9) Snack - one small banana = 90 kcal.

Bananas consist mainly of fiber and sugars (glucose, fructose, sucrose). For this reason, they are an excellent source of energy that lasts for a long period of time. In addition, this fruit contains a lot of potassium, iron and vitamin B6. Helps reduce symptoms of depression, anemia, get rid of constipation, prevent high blood pressure, improve the functioning of the nervous system, and has a positive effect on bone health.

10) 1 glass of tomato juice = 70 calories.

11) 1 apple = 52 calories.

The fact that eating an apple a day every day will help you improve your health is unshakable. This fruit does not contain fat and cholesterol, but occupies a leading position among all fruits in terms of pectin content (natural dietary fiber). Apples reduce the risk of colon cancer, protect against high blood pressure and reduce bad cholesterol.

12) 50g strawberries and 50g cream cheese = 42 calories.

Strawberries contain many beneficial substances, including those with antioxidant properties. It is a rich source of vitamin C, K, magnesium, folic acid, potassium, riboflavin, vitamin B5, B6, copper, Omega-3 fatty acid. Cream cheese is an excellent source of protein and calcium.

Based on the above list and calorie content table, you can easily create your own list of healthy snacks so that you don’t have to rack your brains over this issue every day. It may include vegetables, fruits and dried fruits, nuts, dairy and fermented milk products. The main rule is that if you are on a diet, then one such snack should not exceed 100 calories.

The list of snacks can also include options with minimal preparation - for example, a salad with tomato and cucumber, sprinkled with any nuts. Or a salad of boiled beets, garlic or onions and sunflower oil (you can also add raisins). Another option is a salad of eggs, sweet peppers and cherry tomatoes, dressed with olive oil. Consider different sandwich options (for example, with red fish and lettuce) for quick preparation. The main thing is to take as a basis not a white loaf or roll, but whole grain pastries or bread with bran.

People who are losing weight often wonder: Do you really need snacks when you're losing weight? Yes. Definitely needed. Healthy snacks throughout the day will prevent you from overeating at lunch and dinner, and will also eliminate cravings for harmful foods during the day and trips to the refrigerator at night.

Snacks are generally necessary to ensure that the body does not store fat for future use. A small meal between meals signals to the body that it will regularly receive nutrients throughout the day, so there is no need to store anything.

Snacking helps keep your appetite under control and avoid overeating during your main meal. A proper snack does not overload the stomach and ensures a feeling of fullness for a long time.

Those losing weight just need to learn to clearly differentiate between foods that can be used as snacks and those that should be forgotten at least for a while.

A snack is an incomplete meal, so you should not make it into a multi-course meal. They usually snack on just one thing. The norm for a snack is one or two handfuls, no more!
Two snacks are allowed during the day: at 12:00 (as a second breakfast) and at 17:00 (as an afternoon snack). Snacks after dinner are sometimes possible, although it is better not to indulge in them if you have difficulty maintaining ideal shape.
When snacking in the office or in a study, it is better not to do it right at your workplace, otherwise you risk eating more than the snack allows.

If, after a fairly hearty lunch, you suddenly begin to feel hungry, do not believe this feeling, it is false. Our brain often confuses hunger and thirst. This means it's time for a glass of water or tea with lemon. You'll have lunch later.
If you only had a cup of tea or coffee for breakfast, let the second breakfast (at 11-12 o’clock) be more high-calorie: hard-boiled eggs, a couple of cheesecakes or a piece of cottage cheese casserole.
After a hearty breakfast, have a snack only 3-4 hours later. And if the afternoon snack has turned into a fundamental meal (hot dish, salad and dessert), then for dinner drink a glass of fermented baked milk, as if swapping dinner and snack.
You can’t have a lunch with something fatty and sweets - this slows down absorption, and the feeling of hunger makes itself felt within an hour.
In order for a small amount of kefir to give saturation, you need to drink it not in one gulp, but slowly, one spoon at a time.
Smoothies and fruit juices are not recommended as a snack because they spike your blood sugar levels and make you feel hungry.
It is better to pour boiling water over dried fruits in advance so that they are saturated with moisture. Eat no more than five pieces!
Candied fruits are not dried fruits at all, but very high in calories and sweet, so think for yourself.

Fermented milk products are good for an afternoon snack, since calcium is best absorbed in the evening.
“On the run” you can have a snack with drinking yogurt with, a cereal bar or a banana.
To make sure you don't miss the best time to have a snack while working, set yourself a reminder in your phone.
Have a light snack at the end of the working day, then when you arrive home you will not pounce on food, eliminating overeating.
For people with chronic diseases, snacks are vital, as small doses of food reduce the load on the organs and systems of the body.
Snacks need to be planned in advance so that you don’t have to rush to grab something harmful to your figure and health.
And don’t come up with an excuse for yourself that you can’t live. There is always a reason for such an exaggerated craving for sweets: it is either stress and psychological problems, or the dance of hormones and signs. It’s just that no one goes crazy for sweets.

Proper snacks for losing weight

From the list below, choose one option for second breakfast and one for afternoon tea. It is advisable to snack on different foods throughout the day. The following selections of products would be an excellent snack:

Products with, that is, fruits: apples, oranges, tangerines, kiwi. Bananas are good for athletes and pregnant women, they really fill you up, but they are not suitable for everyone who is losing weight, so be careful with bananas.

Nuts, dried apricots and raisins perfectly satisfy the feeling of hunger, you just need to strictly monitor the quantity - no more than a handful at a time.
Natural homemade yogurt without any taste-tasting additives - a glass or small bottle will do.
Squash or beetroot caviar with diet bread.
Salads of tomatoes, cucumbers, cabbage, carrots, beets, sweet peppers and herbs.
Rye bread with a piece of low-fat cheese or cottage cheese.
A glass of kefir.
Homemade milk and fruit jelly, a bottle of which can be kept in the office refrigerator.

Suluguni, mozzarella, tofu.
Homemade cottage cheese. You can make yourself a cottage cheese spread in a couple of minutes by crumbling herbs and vegetables into the cottage cheese and spreading it on a piece of whole grain bread.
Boiled corn.
Homemade baked apples.
Sandwich with tuna and lettuce.
2-3 eggs per week, boiled for up to 5 minutes.
The right sandwich: a slice of bran bread, a thin piece of boiled (or baked) beef, lettuce and sprigs of herbs.

Fruit pastille.
Homemade diet cookies.
and a protein bar from a sports store.
Freshly brewed tea.
Cocoa.
Berries in season.
Natural fruit (or berry) jelly is an excellent low-calorie snack or breakfast (the recipe for basic jelly is below).
50 grams of protein food - a piece of baked red fish or chicken fillet. This is also suitable as a late-night snack. You can also drink a glass of biokefir, yogurt or kefir. But this is only as a last resort, if at some point you cannot do without food at night - for example, on the road.

Prohibited snacks

Unhealthy snacks provide the body only with fat, sugar and empty calories, but do not provide a feeling of fullness, and after half an hour a person reaches for the next cookie, bun or candy.

salted nuts, snacks, salted crackers, chips, crackers;

soda;
French fries;
cookies, buns, pies;
sweets, chocolate, pastries and cakes;
instant noodles and everything that is brewed in a mug;
sandwiches made from white bread and sausages;
Industrially made granola and granola bars are high in sugar, calories and additives.
Instead, make your own muesli mixes and make homemade energy bars (recipe included).

Recipes for proper snacks

Berry jelly

1 tbsp. l. gelatin or agar-agar
1 glass of cold boiled water
2 cups compote (syrup or juice)
berries and fruits

Pour gelatin with water for an hour, after swelling, heat to boiling point and immediately remove from heat. Immediately pour in compote (syrup or juice), add berries or pieces of fruit.

Mix thoroughly, pour into molds and put in the refrigerator. A great snack treat is ready.

Low calorie energy muesli bars

400 g
2 bananas
150 g coconut flakes
300 g
100 g chopped nuts or seeds
herbs and spices to taste

Dates are soaked for 2 hours in water, then together with bananas they are crushed in a blender until smooth. Coconut flakes, oatmeal and nuts or seeds are added. The resulting mixture is laid out on a baking sheet in a layer up to one and a half centimeters thick.

The baking sheet is placed in an oven heated to 180 degrees for just 10 minutes until the surface appears golden brown. The cake is cut into segments directly on the baking sheet; after cooling completely, the bars are placed in the cold for 20 minutes.

You can first pour them with melted dark chocolate. Such a bar, wrapped in foil or cling film, will be an excellent snack at work.

A person who is serious about his own health needs to learn to distinguish a snack that is healthy for the body from a mechanical satisfaction of the need to chew something tasty.

In the first case, we actually satisfy hunger, providing the body with everything it needs, in the second, we are led by momentary food cravings and avoid responsibility for our health.

Snack for your body!

If a person decides to switch to, then two snacks must be added to the main meals. They should not be small, but at the same time satisfy hunger well. There are different options for PP snacks, and it can be either a simple dish or a separate product.

PP - delicious and simple snacks

First, let's look at some foods that nutritionists recommend using as a snack:

Dried fruits, with the exception of prunes, are a good option for satisfying hunger. You need to eat no more than five pieces.
To quickly satisfy your hunger anywhere, it is recommended to carry some nuts with you: almonds, hazelnuts or walnuts.
Excellent PP snacks in the afternoon are vegetables and fruits with the exception of bananas and grapes. It is best to choose a pair of identical fruits, for example, apples or cucumbers.
Between main meals, fermented milk products will help satisfy your hunger, but they should be low in calories.

Now let's look at simple dishes that can be prepared in a short period of time and from available ingredients:

Smoothie. Drinks can be prepared from vegetables, berries, fruits and herbs. There are a huge number of recipes for every taste. You can use a little honey as a sweetener.
Sandwiches. This is a great option for organizing a PP snack at work. Many people think that sandwiches are bad for your figure, but they can be made from healthy ingredients. For the base, use bread or. Take pieces of boiled chicken, low-fat cheese, vegetables and lettuce leaves.
Lavash roll. A great snack option that you can take with you. Lavash can be greased with low-fat cream cheese or sour cream. For filling, use lean meats, vegetables, salad, etc.

This article will talk about snacking on a healthy diet.

Let's first define the understanding of the term.

What's your snack?

In the wrong understanding, it means grabbing something quickly, on the go, when you are very hungry, and there is no time or opportunity to sit down at the table to eat. With this approach, unhealthy snacks often result. You ran out to the nearest fast food during your lunch break, grabbed a coffee and a burger and ate it on the run, or bought a chocolate bar at the kiosk to quickly satisfy your hunger.

What other options? There are more conscious people who try to watch their figure and take an apple or banana with them to snack in this way. These are healthier, one might say, light dietary snacks. But, you must admit, the saturation from them is short-lived, lasting about an hour. And I want to eat again.

The third option often happens in the mode of busy people. When snacking simply doesn't exist. A person suffers from hunger (at the same time believing that I’d rather not eat anything than these harmful fast food sandwiches with mayonnaise, so I’ll lose weight faster).

And one more option. When snacking lasts all day :) This happens when a person does not work in a business office atmosphere, but in a company where there is a flexible approach to the schedule and dress code, and also if work or the main pastime takes place at home. The picture is something like this. I’m busy with something, working and working, and then: Shouldn’t I have some tea? There is also a bowl of cookies and chocolates. Such people do not feel hungry during the day, because there are several such tea parties per day.

I want to warn you right away. If you recognize yourself in one of these described options (point two with apples is okay, forgivable), then this is all wrong. And the concept of snacks is incorrectly formed in your head, of course, if we are talking here about the right snacks for losing weight or keeping yourself and your health in shape.

Most people do not have a correct understanding of eating patterns.

Many people have the opinion that the daily diet consists of breakfast, lunch and dinner. And many do not pay due attention to the food that sometimes happens between these three meals. But, in my opinion, it is precisely this chaotic regime with spontaneous snacking that causes metabolic disorders and weight gain.

In this schedule we take into account: what we ate for breakfast, lunch, and dinner. But what happened between them is somehow forgotten. Sometimes, indeed, a person eats three times a day (breakfast, lunch and dinner) or twice a day (breakfast and dinner). Supposedly it’s “correct”, you don’t eat a lot, but for some reason you gain extra pounds.

If a person eats the daily amount of carbohydrates in 3 meals, then about 100-115 grams of glucose (300-350 g/3) will enter the blood at one time. All glucose in the liver is converted to glycogen. Normally, the liver has about 90 grams of glycogen, and the rest of the glycogen is converted into fat. Thus, with 3 meals a day, 30-45 grams of fat can be deposited. And this is a weight gain of -1-1.3 kg of fat per month. Accordingly, if a person eats once or twice a day, then according to similar calculations, the increase in fat per month will be 2-3 kg.

I like this figurative comparison. A fire is burning in the fireplace. To keep it burning all day, you need to add firewood to it at certain intervals. And if you don’t do this, then by the end of the day the fire will begin to die out. Seeing this, we throw a large armful of firewood. So what's going on? The fire finally goes out. This is roughly what happens with our digestive system. In order for the “digestive fire” to burn, we must add a little “fuel” to it at certain intervals. And if, after fasting all day, after leaving work, you eat a large portion (out of hunger), you will “extinguish” your digestive system. In this case, the body, in order to avoid such stress, will put what it eats in reserve (in the most problematic areas) - in the sides, thighs, butt, and stomach.

Thus, for me personally, a snack is the same necessary full meal. Which occurs between breakfast and lunch, and then between lunch and dinner, sometimes another one after dinner. This meal may be smaller in portions and calories than the main three meals. But it should not be treated with disdain. This meal needs to be planned in much the same way as we plan, for example, our dinners, when we say: what are we having for dinner today? 🙂

Personally, I call snacks like this: second breakfast and afternoon snack. Sometimes there is a second dinner too 😆...

Thus, we build an approximate power supply diagram:

6:00-9:00-breakfast

11:00-snack (second breakfast)

13:00-15:00-lunch

16:00-17:00-snack (afternoon snack)

18:00-19:00 - dinner

21:00-snack (second dinner)

Of course, if you have not followed such a diet before, you may experience a reaction:

Eating so many times a day will make me gain weight!!!
This is very difficult and inconvenient, especially during a work schedule!!!

But here I want to dissuade you. If we eat often, then, accordingly, we will not want to eat a lot at one time. The stomach will not stretch, the portions will be much smaller. As a result, with 5-6 meals a day, you eat less in total than with 2-3 meals a day.

Regarding the difficulties, I agree that initially it will not be easy to organize yourself and get used to such a regime. But by gradually changing your diet to the right pattern, it will become your good habit. And then you won’t want it any other way. The main thing here is to take the first step and start acting like this day after day.

Well, now let's talk specifically. What to do: Healthy snacks for losing weight and staying in shape.

Planning is not difficult.

The main thing is to know the basic principles of building a diet:

Include protein foods in every meal.
When losing weight, sweet foods (honey, fruits, dark dark chocolate without additives) can be gradually included in the diet in the first half of the day; in the afternoon, only unsweetened foods.

I offer you ideas, options for snacks with proper nutrition, what will be convenient to prepare and eat at home, and what to take to work.

Second breakfast (protein-carbohydrate):

apple baked with cottage cheese inside, topped with 0.5 tsp. honey
any fruit or 100 gr. berries with yogurt (100 gr.) without additives and without sugar
curd balls with dried fruits and nuts (for an example of how to make them with your own hands, at home and in a hurry, see my website)
milkshake from 100 gr. milk, 100 gr. water, 100 gr. any berries, 50 gr. cottage cheese 5%.
15 gr. (no more, and not daily) real good dark dark chocolate with green tea without sugar or yogurt without sugar and without additives.
Curd or milk dessert, prepared without flour or with wholemeal flour, without sugar. (see my website for recipes for similar desserts)
10-15 gr. walnuts, 1 date, 2 pcs. dried fruits (dried apricots or prunes)

Afternoon snack (vegetables, fiber, protein products):

half an avocado with feta cheese (30 gr.)
vegetable salad with any white cheese and olive oil dressing
fermented baked milk (200 gr.) and bread (without yeast, whole grain)
greens with cottage cheese and low-fat sour cream or kefir (total weight 200 g)
vinaigrette salad with beans and without potatoes with olive oil (200 gr.)

The 2nd dinner (no later than 3-4 hours before bedtime) should be as light as possible, mainly protein:

glass of kefir
glass of yogurt without sugar
boiled egg white
100 gr. warm milk (can be 1:1 with water)
omelette (casserole) made from egg whites with milk (50 gr.) and 30-50 gr. green beans.

Snacks at work

No doubt it's not easy. I agree that preparing this and taking it with you to work is a little inconvenient, time-consuming, and unusual. You will have to make preparations in advance, in the evening. But this has a plus: you move around for an extra 15-20 minutes in the kitchen, instead of lying horizontally on the sofa in front of the TV :) (this additional activity will only benefit you!).

Most likely, finding healthy snacks at work (and around work) will be very difficult. Therefore, it is better to stock up on plastic boxes for food prepared at home. At least for a working day you will need 3 boxes (2nd breakfast, lunch, afternoon snack).

Some structures have strict regulations on going out for lunch. And, perhaps, you will not be allowed to get up from your desk and go out for snacks. But you go to the toilet? Consider the type of food for this type of work mode, so that you can “throw it into your mouth” on the go and move on to your workplace. See the selection on my website: on proper nutrition. My recipes are designed just for such cases: strict work schedule and routine, easy, quick preparation, convenient to take with you, portioned, small, convenient presentation formats.

And since you are determined to change yourself for the better, then understand and be determined that it will not work out otherwise! Other methods may lead to temporary weight loss, but then the weight will return and your health will deteriorate irreparably.

It is very convenient if near your place of work there is a canteen or buffet, or a buffet option. Almost always from this assortment you can choose the right healthy snacks for weight loss that you need.

Various cocktails can also be a good quick alternative. This refers to cocktails and cocktails, which are now offered in a large assortment on the market. On my website there are reviews of such cocktails with my recommendations for you. It comes as a powder in a jar, making it easy to take with you everywhere along with a shaker. Fill it with water or milk, chat - less than a minute and your snacks are ready! Time required – less than 3 minutes for preparation and consumption. At the same time, a feeling of fullness is ensured for at least 2 hours, not to mention the benefits and the presence of all necessary nutrients.

Summarizing all of the above, a healthy snack for those losing weight and people seeking to maintain their health and body in shape is a very important aspect in nutrition. You cannot neglect it, otherwise you risk gaining fat and extra pounds. Snacking for losing weight at work is a difficult, but completely doable task. The main thing is to organize yourself properly and prepare or think through the food in advance.

By following this diet, you are guaranteed excellent health, vigor, energy and health throughout the day! And so, day after day! With this snacking plan, junk food will disappear from your life forever, and you will gradually, without failure, begin to lose extra pounds and keep your body in great shape!

You can ask me any questions on this topic using the feedback form or leave your comments under the article.

I wish you success!

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When we talk about proper nutrition, we mean not just eating healthy foods, but also eating small portions every 2-3 hours. Accordingly, the daily diet will consist not only of breakfast, lunch and dinner, but also include small snacks between them. Our task is to make these snacks healthy for our body. A proper snack should not be taken on the run; it should be regarded as a full meal.

Eating a lot and in large portions is harmful to the body. When a person eats 3 times a day and overeats heavily, the metabolism can slow down. Food that enters the body very slowly and is poorly absorbed. A person thinks that he is enriching his body with vitamins, but in the end he only harms it.
It is much easier for the body to process food that comes into the body gradually. For example, it is advisable to eat about six times a day, but in small portions.
With six meals a day, the volume of food decreases and the stomach does not stretch.
Here's a simple example. A man came home from work hungry. I didn’t eat anything in the morning and didn’t have time to have lunch. He eats a large portion of food, and the body stores a certain amount of fat in reserve. And then the person is perplexed and indignant about why there are sides on his waist, a sagging stomach, because I only eat once a day.

With a healthy diet and snacks, there will be no painful feeling of hunger, especially since you will always have a light snack on hand.
A person can plan his own diet. So that it is both healthy and tasty.

When is the best time to have a snack?

You need to snack correctly. This is done when you are already hungry, or between breakfast and lunch. For people who might forget to eat, you can use small reminder stickers, or simply set an alarm on your cell phone.
It is not necessary to allocate too much time for a snack; 5-10 minutes will be enough for you. Even if you have a lot of work, you need to be distracted and this way you will rest and replenish your body with useful substances and vitamins.

Approximate power supply:

6:00-9:00-breakfast
11:00-snack (second breakfast)
13:00-15:00-lunch
16:00-17:00-snack (afternoon snack)
18:00-19:00 - dinner
21:00-snack (second dinner)

What foods can you eat to make sure you have the right snack?

Nutritionists say that foods rich in proteins and carbohydrates should be used for snacks. They are not very high in calories and will give you a lot of energy for the whole working day.

These products are:

cottage cheese, yogurt;
citrus;
nuts, dried fruits, berries;
eggs;
fresh vegetables and fruits.

But the most important thing is to watch the portion, and under no circumstances overeat.

First snack or second breakfast or lunch

If in the morning, in a hurry to get ready for work, you did not have time to have breakfast and your breakfast consisted only of a cup of coffee, then during your snack you should definitely eat something substantial. The ideal option in this case would be to eat oatmeal, cheesecakes or omelet. But if the breakfast was hearty, then you can snack on some fruit, fresh or in the form of dried fruit. They are good for snacking. For people working in an office, or in a crowded place, these products will be very appropriate, since they do not disturb others with unnecessary odors.

A good snack option is boiled corn. It is healthy and satisfying. During heat treatment, corn does not lose all its beneficial properties. People love to snack on a couple of apples. It is better not to do this, since apples cause the secretion of gastric juice, and you may feel hungry. If you have enough free time, you can prepare snacks for yourself in advance. Apple baked with cottage cheese and honey; cottage cheese balls with dried fruits and nuts; milkshakes with berries and cottage cheese and much more. Let your imagination fly and you will be surprised to see how many delicious and healthy snacks she will give you.

Second snack or afternoon snack

A second snack is very important for people who adhere to proper nutrition. It is especially important for those who have a habit of having dinner late or often stay at work until late. It is thanks to this snack that you will not be overtaken by the feeling of hunger by surprise. It will allow you to stretch out the feeling of fullness until dinner and will prevent you from eating too much. Protein and carbohydrate foods with a high fiber content are good for an afternoon snack. Lovers of fermented milk products can please themselves with kefir, fermented baked milk, yogurt or low-fat cottage cheese. A vegetable salad with cheese and olive oil, a vinaigrette with minimal potato content, will serve as a source of fiber for your body.

Evening snack

An evening snack is the last meal before bed. Adhering to the principles of proper nutrition, it is advisable to use predominantly protein foods for an evening snack. You need to have a snack no later than three hours before bedtime. It is advisable to go to bed with an empty stomach. A glass of low-calorie kefir or unsweetened yogurt is perfect for an evening snack. You can snack on boiled egg whites or make an omelet from them by mixing a couple of egg whites with 40 grams of milk. Dairy lovers can indulge in a glass of warm milk as a snack. If in your refrigerator there is only milk with a high percentage of fat content, you can dilute it with warm boiled water in a ratio of 1 to 1.

Snacks for people with limited time.

Many people who do not have enough time to eat in peace do it while running. They run into a fast food restaurant on the way to work, throw in another burger, and after a while they are surprised that the feeling of hunger has overtaken them again. The products in such establishments are not only far from the principles of proper nutrition, but also extremely harmful. If you don't have time for a normal snack, you can eat a banana, a handful of nuts or drink drinking yogurt.

Wrong snack

The 21st century is the time of information technology. A time when people have less and less free time. The time when food materializes on your table in a matter of minutes. All you need for this is a smartphone with Internet access. But unfortunately, this food can hardly be called healthy. And the wrong snacks are harmful to our health. They give us a short-term feeling of fullness and after some time our body demands to satisfy its needs again. All those who care about their health and their figure should avoid such foods as

fast food
soda
cakes, pastries, sweets and cookies
sausages
noodles, potatoes and instant soups
crackers, chips, salted nuts and salted fish

The right snack can not only preserve health, but also a person’s figure and nerves. By sticking to a certain diet and not forgetting about the right snacks, you will feel full of energy day after day. The extra pounds will go away and your health will be much stronger. Therefore, you need to eat right and enjoy it at the same time.