Healthy snack options for weight loss. Homemade candy bars are a great snack

Many, keeping diet food , try to get by with only the main meals. But hunger is a very strong enemy, and it can overtake a person at the most inopportune moment. As a result, you have to eat something far from healthy, which negatively affects volume, figure and health.

Nutritionists advise snacking, but the right products, which should always be kept on hand. They claim that snacking is healthy.

Read also:

What not to eat

To begin with, it is worth figuring out what kind of snacks are considered wrong, and sometimes even harmful. This may include:

• Chocolate bars;
• Chips;
• Confectionery;
• Sandwiches with fatty meat or sausage.

You can often find advice to use for a snack dried fruits and nuts. But you should understand that they are very high in calories. Therefore, you should not get carried away with them. There are many others hearty options put something in your mouth, they will benefit and perfectly satisfy your hunger.

Tasty and healthy food and snack options

For eating between main meals, you can use:

• Delicious and healthy drinks- natural yoghurts with honey or seeds are easy to use at work.
• Great popularity in Lately different smoothies. They are easy to make at home if you have yogurt, kefir, fermented baked milk and fresh vegetables and fruits.
• Yay, fruits! This great option eat anywhere: at home, at work, on the road. fresh bananas, pears and apples will not only saturate, benefit, but also cheer you up.

Advice! Instead of fresh fruit and berries can be used and frozen. You can cook them yourself, cut large fruits into large cubes and put them in containers, the portion should be equal in volume to a glass. You should not defrost fruits before eating, they are tasty and in this form. Frozen pineapple and mango are especially wonderful.

Cheese and cottage cheese. It's about not about sweet ready-made curds and glazed curds, but about delicious low fat foods. Enough 100 grams of cottage cheese, mixed with berries, dried fruits or honey, to get enough and wait for the main meal. Very good for satisfying hunger low fat cheese with green tea.

Fast food? Yes!

But not just fast food, but the right, harmless, cooked on your own at home. It is prepared from fruit.. Very delicious chips obtained from pineapples, bananas, apples, persimmons and citrus fruits.

Cut the fruit into slices, put on a baking sheet covered with parchment, lightly sprinkle with cinnamon on top. Dry in the oven for 15 minutes, then the chips must be turned over and dried on the other side for the same amount of time. The temperature is 180 degrees.

Even harder to give up homemade muesli. Cooking porridge for a snack often fails due to lack of free time. And you can’t take it with you on the road or to work. Muesli will come to the rescue, which can be purchased at the store or made at home.

The recipe for making muesli at home is very simple: in a glass oatmeal take a handful walnuts, 0.5 cup natural slightly warmed honey with cinnamon, 50 grams butter. The mass is thoroughly mixed and placed on a baking sheet covered with parchment paper.

The mass is baked in an oven preheated to 170 degrees for half an hour. They should be stirred regularly. Ten minutes before it's ready add a handful of chopped dried fruits. Muesli is very fragrant and tasty. They should be broken small pieces and place in a tightly sealed jar.

Do you want to eat healthy even when you don't really have time to cook or even just sit and eat?

Are you so busy that you can't find time for a full meal?

So you definitely need some advice on how to eat healthy in extreme situations ... 🙂

If you experience these problems often, you're probably familiar with the constant grumbling in your stomach that tells you it's time to eat.

But, as usual, again there is no time to eat neatly. You need wholesome and healthy snacks.

Very often, people are simply deluded when it comes to snacking.

Many tend to rely on their unhealthy habits ( junk food and ), which in the near future make vulnerable to health problems and overweight.

If you have a free minute, be sure to pay attention.

But what if you want to support your body in a situation where you are hungry, and there is still a lot of time before lunch, or you don’t have time at all to even have a healthy snack during lunch?

There is a simple solution to this problem though!

Here are some healthy and quick solutions for delicious snacks that require little to no preparation.

Healthy snacks for those who are losing weight, those who are at work or at school ...

Of course, if we are talking about the lack of time, then writing full-fledged snack recipes here would be somehow wrong. Therefore, I offer you a minimum of effort and a maximum of benefit ...

Grab these healthy snacks that you can easily get in the car, at work, or take your child to school with you.

1. Homemade beef jerky is a great snack

Dried foods are one of the classics when it comes to good snack.

Remember what lunches or snacks our grandfathers took with them to mowing ... These were dried pieces of lean pork or beef meat ...

Yes, pork does contain a lot of fat. But lean cuts of beef are a great solution for a good snack while working.

A few cuts of beef will give you plenty of protein, some essential minerals, and hardly any carbs or bad calories. This is a great snack for those who are losing weight or on a diet.

But, it is desirable that it be a home-cooked snack. Of course, this is not a quick solution, but having prepared it in advance, you will only have to cut off a few pieces with you.

Looking back at history, jerky was the only form of cooking meat products, which people could easily store and consume without fear of poisoning. Great solution for a healthy snack.

Each portion jerky contains 11% daily allowance phosphorus, 15% zinc (we touched on the importance of this element).

You can also find such meat at your local grocery store(be sure to read the ingredients). Most likely there will be a lot of sugar. Therefore, try to avoid such fast foods.

2. Mixed nuts, seeds and dried fruits

Various combinations of nuts with dried fruits and seeds sound cool in terms of cooking time, don't they?

Because it is so important to you...

Nuts and dried fruits, one might say, best products for a snack. The nut mix will give you a healthy dose of protein during tasty. Therefore, nuts can be called the right and quick protein snack.

Especially, try mixing almonds with pistachios. Then add some dried fruit to the nut mixture for some natural sweetness. This will be a wonderful snack, both in terms of health and satiety.

This may turn out to be a real calorie lunch for some.

The above nut mix is ​​another classic version quick and healthy snack.

You can make this snack option yourself and store it in a container. And you can buy ready mix at the nearest store. Make sure your snack isn't salty or dusted with powdered sugar or sugar!

As Olga Malysheva, a detox specialist, writes on her SalatShop blog, the snack option with nuts works best in the long gap between lunch and dinner. For example, if you have lunch at 13 o'clock and dinner at 19. You may well have a snack at 16 o'clock with a portion of nuts or seeds with dried fruits.

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3. Banana and peanut or almond butter

Bananas are one of the most portable foods that will allow you to quickly and efficiently have a snack while on a diet, helping to improve your health. They are packed with 422 mg of potassium, which is very important for sodium balance in the body and heart health.

By the way, this is a great snack option for those who are active and healthy lifestyle life. It contains an average of about 158 ​​calories. And, what is very important for those who value time, it does not need to be prepared.

You can add some sweetness and healthy flavor just by dipping it in peanut butter. However, make sure before that that the oil does not contain harmful ingredients. Any of these oils can be easily purchased at health food stores.

4. A mixture of super healthy berries

Berries are a super healthy and healthy snack on a diet. Berries are rich in phytochemicals and natural nutrients that will strengthen every cell in your body.

They will help both lose weight and prevent diseases, plus they are very tasty.

There is a fairly wide and colorful range of berries to choose from. It can be strawberries, and blueberries, and blueberries, and raspberries, as well as other options. Remember, berries are very rich in antioxidants! …

5. Celery sticks

This is a pretty simple and very healthy vegetarian snack…

Just grab yourself a few sticks of celery and go quietly for a long walk. If you want to take them for lunch, cook them from the very evening with other vegetables (for example, red Bell pepper, carrots and other vegetables…).

You can bring along some kind of sauce, such as mustard (be sure to read the ingredients), which will add piquancy and additional flavor. Better yet, try making your own.

By the way, celery is one of those products from which you will never get better ...

6. Homemade bars are a great snack

These are a great, healthy snack for proper weight loss. These bars, like the nuts and seeds themselves, are packed with protein, complex carbohydrates and!

They usually consist of whole grain, nuts, fruits, pressed and cut into the desired shape. You can take such a snack to work or take a little schoolboy with you.

These bars may also contain brown rice, dates, buckwheat, almond oil, dried apples, hemp seeds, chia seeds and other healthy options.

If you are interested in this option of a snack, be sure to peep at us. Of course, it is much easier to put nuts in your pocket with you. But if there is time and desire, why not create cool recipe healthy snack.

7. Healthy green snack - smoothie

Probably, if you have some free time at home, then you can give preference to super healthy snacks in the form of!

If you're looking for an easy solution, here's the recipe:

• 1 ripe banana
• 1 or 2 handfuls of spinach
• almond milk (coconut water)

This green cocktail is one of the simplest and most satisfying big amount useful elements. Just blend a banana with spinach in a blender, poured with one glass of almond milk. You can add more antioxidants in the form of berries.

You will receive along with pleasant taste fiber, protein, a dose of vitamin A, vitamin C, calcium, iron, magnesium, vitamin B, and a dose of super healthy omega-3 fatty acids.

Want to more recipes smoothie snacks?

8. Low fat yogurt mix with berries

There are many more ways to come up with and make delicious and healthy snack for lunch.

You can make a puff parfait (dessert) from Greek yogurt and various berries with dried fruits. Remember what we wrote about berries and nuts, we already wrote above.

The most popular berries are blueberries, blackberries and strawberry slices. You can also try some fruits: peaches, plums, oranges, kiwis or any other fruit. If you're short on time, choose something that's quicker to cook.

Mix selected items with yogurt. Arrange nicely in a glass in layers, then sprinkle walnuts, almonds or, sesame. You can even add a little if you like!

9. Oatmeal and blueberries are also a quick breakfast.

This snack option can be useful and quick breakfast for those who don't want to spend time standing at the stove...

This dish takes no more than 10 minutes to prepare. And it's not much, because it's great way.

Be sure to use a simple oatmeal, rather than prepared mixtures with various flavorings. Such mixtures often contain sugar...

Just boil the water and add the oats, stirring until your porridge is soft. Add blueberries to a cup of oatmeal, you can also walnuts, if you want, cinnamon.

You can make multiple servings for the whole family.

10. Dark bitter chocolate and nuts

Dark chocolate is a very tasty and nutritious snack.

This is a simple and healthy snack during work or school breaks. You don't have to do anything, just go to the store and find dark chocolate without sugar and with nuts. Nuts can be any...

If this is not an option, just buy dark chocolate and melt it. And then add those nuts that you prefer. It will take some time though...

However, keep in mind that dark chocolate should be in your diet moderate amounts. 1-2 small slices a day with green tea, for example.

11. Hard boiled eggs

Probably each of you now sees himself during lunch with boiled egg in your hands, right?

Yes, this is probably the easiest way to get enough the healthiest protein, get a dose of good cholesterol and potassium. Open the egg carton and boil a few for tomorrow. This is one of the foods that you can eat more and not be afraid to gain excess.

The eggs may become good option snack on proper nutrition.

12. Healthy fruits

It's no secret that any of the fruits can become great solution good and healthy snack. And some, like banana or avocado, can make a good base for healthy fruit smoothies, as we've seen.

But, if there is not enough time at all, include a few in your arsenal of healthy snacks. simple fruits. An apple or orange, for example, with a banana or your favorite fruit.

Victoria Filbert in her blog Eat and Jog suggests using apples, pears, banana, nectarines, grapes, peaches and so on as snacks ... You can eat fruits, both as a whole and in the form of a salad or with yogurt or cottage cheese. Remember how to cook a delicious parfait.

13. Pumpkin seeds

Pumpkin seeds are a pretty impressive option for a proper snack. You can eat them discreetly, without even looking up from work. … 🙂 This is a super light snack while you work.

You are sitting at work, full of thoughts, and you can easily and imperceptibly eat a handful of seeds. Well, does this happen? …

And this is not bad at all, the main thing is to do it unnoticed by the authorities.

Remember, pumpkin seeds are food powerhouses. They carry with great benefit for good health.

They are also rich in zinc, which boosts cell growth, improves sleep, mood, your sense of taste and smell, promotes eye and skin health, regulates insulin levels and male sexual function.

They will help you improve your levels of "good" cholesterol and this is one of the the best sources among all food products for the content of omega-3 fatty acids.

Without a doubt, pumpkin seeds are one of the most perfect and easy snacks when losing weight or on a healthy diet.

Finally

I am sure you will find your favorite lung options snack at work. And you are most likely convinced that they can be healthy after all. Each of the proposed options is great to improve general state health.

They should be included in your diet to make it more balanced.

You can even mix and match some of the types of snacks that were listed in the article. So among themselves and create some kind of mega useful option lunch, go even breakfast. Look at our recommendations and turn on your creativity and you will definitely get everything a little more beautiful and useful ...

If the article was useful to you, be sure to tell about it ...

What are your favorite healthy snacks? Let us know in the comments below!

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

A well-chosen snack allows you to keep energy at a high level, as well as to keep from overeating, fraught with set. extra pounds(as you know, severe hunger often makes you eat more than the body needs).

Low calorie snack

Find ideas for these low-calorie snacks below. The biggest 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 high content 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 at the same time 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 figs = 100 calories.

Figs are a rich source of potassium, fiber and calcium. Helps control blood pressure, prevents constipation and indigestion, and helps maintain weight.

4) 100 ml fat-free 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. Favorably affects the heart and blood circulation, prevents the development cancer cells. At the same time, whole grain cereal without sugar is low in fat and low in calories. Provide the body with plenty nutrients and fiber.

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

Oat flakes are a source of soluble and insoluble fiber. Their daily use improves blood circulation and regulates blood pressure. This product also has a number of other benefits: cereal lowers bad cholesterol, reduces the risk of diabetes, increases energy levels, and helps to withstand diet conditions.

6) Low-calorie snack - 2 tablespoons of peeled 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. No wonder they say: eat apples in the morning - you will not go to the doctors.

Peanut butter is a rich source of omega-3 fatty acids, essential for the normal functioning of the body.

8) A serving of ginger or simple gingerbread= 95 kcal.

It is difficult to find a dessert that would be as tasty and healthy at the same time. But the gingerbread meets these two conditions. He has low calorie, contains little 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, constipation, prevent high blood pressure, improve the functioning of the nervous system, has positive influence on the condition of the bones.

10) 1 glass tomato juice= 70 calories.

11) 1 apple = 52 calories.

The fact that one apple a day will help you improve your health is undeniable. 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 lower levels of "bad" cholesterol.

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

Strawberries contain a lot useful 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 acids. Cream cheese – great source protein and calcium.

Based on the list above and the calorie table, you can easily make your own list of healthy snacks so as not to rack your brains over this issue every day. It may include vegetables, fruits and dried fruits, nuts, dairy and sour-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 include options with minimal cooking- 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). Also as an option - a salad of eggs, sweet peppers and cherry tomatoes, seasoned olive oil. Consider different variants sandwiches (for example, with red fish and lettuce) fast food. Most importantly, take as a basis not white loaf or a bun, and whole grain pastries or bran bread.

A full breakfast is the key to the normal functioning of the body for the whole day. But many do not have time to have a hearty breakfast due to being busy, which negatively affects the work process: the stomach begins to growl, and the feeling of hunger makes you consume junk food. A snack, healthy and tasty - that's what can save you from malnutrition At work. Below are foods fortified with vitamins and nutrients that you can use as a snack without worrying about the appearance excess weight.

What food should not be used as a snack

Chips, buns, hot dogs, shawarma and hamburgers all count junk food causing obesity and health problems. They contain a large number of fats and carbohydrates, which, once in the body, cause the formation of fat cells, which subsequently causes weight gain, diseases of the heart and blood vessels.

Healthy snacks at work should:

• Contribute to normal digestion.
• Charge a person with energy for the whole day.
• Satisfy hunger.
• Be low calorie.

It is not at all necessary that fats and carbohydrates are completely absent in snacks, the only condition is that they must be correct.

Cottage cheese

The fermented milk product- it's useful delicious snack. It contains casein protein, which is quickly absorbed by the body. Calcium contained in cottage cheese has a beneficial effect on bone tissues, strengthening and nourishing them.

Due to the fact that cottage cheese contains animal fats, it is considered nutritious food. You don’t need to buy curds - often healthy, correct milk fats are replaced with low-quality vegetable fats (palm, rapeseed oil) causing indigestion.

A healthy and nutritious snack can include cottage cheese combined with vegetables, fruits or herbs. Calorie 100 grams fat cottage cheese is 230-240 kcal.

Khlebtsy

Delicious crispbreads are great alternative bread and crackers. They have approximately the same calorie content as bread, but still much more useful than it. To quickly satisfy your hunger, while not harming your health, bread will help. A healthy snack is hard to imagine without this product, which contains amino acids, fiber, vitamins and trace elements.

When choosing bread, you should carefully consider the packaging, as some manufacturers under the guise of a healthy product sell ordinary fried crackers, richly flavored with spices and preservatives. by the most healthy loaves are considered:

• Multigrain (calorie content - 300-350 kcal per 100 grams).
• Wheat-buckwheat (250-280 kcal per 100 g).
• Whole grains (280 kcal per 100 g).

If flour, yeast, butter or margarine are present in the bread, then you should not buy such a product, since eating it will not bring any benefit.

Muesli

Snack, healthy and nutritious, is a mixture of nuts, cereals and dried fruits. Muesli can be poured plain water, milk, kefir, yogurt, juice, this product will not get worse. Quality muesli contains whole grains, several types of nuts, as well as dried fruits.

It is worth noting that healthy snacks for losing weight should not consist of muesli with high content sugar (products with honey, glazed peanuts). It is also not recommended to use reconstituted juices as a dressing, heavy cream and sour cream. Average calorie content 100 g of product - 360 kcal.

Kefir

Another fermented milk product, in no way inferior to cottage cheese. The use of kefir helps to eliminate toxins from the body, strengthens the walls of blood vessels. The drink cleanses the intestines, has a mild laxative effect, perfectly interrupts appetite.

The calorie content of 100 g of kefir depends entirely on its fat content:

• 1 and 1.5% - from 40 to 45 kcal.
• Fat-free - 30 kcal.
• Homemade kefir - from 60 to 70 kcal.
• 2 and 2.5% - from 50 to 55 kcal.
• 3.2% - 56 kcal.

Depending on the manufacturer and raw materials, the calorie content of the product may vary.

Healthy Snacks: Fruits and Dried Fruits

Experts advise people who monitor their weight to eat fruits and berries, as well as dried fruits. These include:

• Figs (56 kcal / 100 g). Helps fight excess weight, enhances the protective functions of the body.
• Apples (52 kcal / 100 g). Fruits are rich in fiber, which improves digestion, as well as vitamins and organic acids.
• Bananas (89 kcal / 100 g). Bananas are a source of nutrition for muscles, contain 20% of daily allowance B vitamins, as well as vitamin C.
• Pineapples (50 kcal / 100 g). They contain the substance bromelain, which promotes the rapid absorption of proteins.
• Dried apricots (241 kcal / 100 g). Despite high calorie content, dried apricots is the most useful dried fruit. It is recommended for use in people with diabetes. The substances included in its composition remove excess cholesterol from the body, which improves the functioning of the heart and blood vessels.
• Sweet cherry (50 kcal / 100 g). The use of berries stabilizes the work of the intestines.
• Currant (56 kcal / 100 g). Black fruits are rich in vitamin C, the use of currants as a snack helps to increase immunity.

Options for healthy snacks can be varied, if desired, you can combine both fresh fruits with berries, and dried. Nuts added to fruit salad, allow you to quickly satisfy your hunger.

Vegetables

Fresh seasonal vegetables as per quality self-dish, and in the form of salads, ideal for snacking. They are low in calories, rich in fiber and vitamins. Daily menu a person must necessarily include vegetable healthy snacks.

• Sweet potato (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• White cabbage (25 kcal / 100 g).
• Tomatoes (18 kcal / 100 g).
• Eggplant (25 kcal / 100 g).
• Cucumbers (16 kcal / 100 g).
• Radishes (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Carrots (41 kcal / 100 g).
• Bulgarian pepper (20 kcal / 100 g).

Any greens can be used with vegetables. Parsley, dill, cilantro - they are all rich in antioxidants and vitamins, their use improves the condition of the skin, hair, nails, and has a general strengthening effect on the body.

Recipes

Mini-appetizers, light salads, as well as hot dishes are easy to prepare, they are created in just a matter of minutes. Healthy snacks, the recipes of which are listed below, can be prepared both at work and at home.

The only caveat is that only fresh products should be used, fatty dressings cannot be added.

Bread with cottage cheese

To prepare an appetizer, you will need low-fat cottage cheese, whole grain breads and greens (parsley, green onion and garlic). Mix cottage cheese with greens, spread the finished mixture on bread.

IN this recipe you can change components and add new ingredients. If you add finely chopped tomatoes and bell peppers to the cottage cheese, then the appetizer will turn out even tastier.

Sandwiches with chicken meat

A snack, healthy and nutritious, is a sandwich from grain bread with vegetables and boiled chicken breast. Meat is best prepared in advance, before going to work. On 2 small pieces put sliced ​​fillet of bread, put a couple of slices of cucumber on top, salt a little and sprinkle with herbs. If desired, sandwiches can be heated in the microwave.

Quick cereals

Oatmeal or easy to prepare. It is enough to pour them into a bowl, pour boiling water, and in a couple of minutes a full-fledged tasty snack, healthy and nutritious, is ready. You can add fruits, nuts and dried fruits to the porridge, as well as a piece of natural butter.

You should not buy packaged instant cereals, as emulsifiers, stabilizers, flavors and dyes are often added to improve the taste and increase the shelf life.

Salad "Spring"

To prepare the dish you will need:

• 1 fresh cucumber.
• Pickled cabbage - 50 g.
• Half whole carrot(preferably young).
• Green onion.
• Olive oil for dressing.
• Salt to taste.

Cut cucumbers into strips, grate carrots, mix everything with cabbage, add onions, a little oil and salt.

Sandwiches with fish

For sandwiches, it is better to use fish fatty varieties: salmon, salmon or trout. Fish fillet put on rye bread, and place lettuce or cucumber slices on top. Fast, tasty and hearty snack ready.

Kefir and banana cocktail

At home and at work, as a light, healthy snack, you can use a cocktail on kefir base. The drink is made quite simply: banana pieces are placed in a glass and crushed with a blender, then a glass is added to them low-fat kefir and a pinch of cinnamon. Everything is thoroughly mixed.

At work, during a lunch break, a banana can be mashed with a fork or spoon and mixed with kefir. The consistency will be like yogurt. You do not need to add sugar to the cocktail - due to the sweetness of the banana pulp, the drink will be slightly sweet.

Fruit salad

Here you can combine any fruit, both fresh and dried.

Rinse the apricots and finely chop. Peel apples, cut into strips and mix with dried apricots, add grated carrots. Salad dressing natural yogurt or low-fat sour cream.

Cut two large bananas into small cubes, combine with chopped figs and pour half a glass of kefir. Figs will give the dish the taste and aroma of the East.

Homemade muesli

Muesli own cooking much healthier and tastier than store-bought.

List of ingredients:

• Oatmeal - 1 cup.
• Buckwheat flakes - 1 cup.
• Banana - 1 pc.
• Apple - 1 pc.
• Chopped nuts (almonds, walnuts) - 100 g.
• Chopped dried fruits (dried apricots, figs, raisins or prunes) - 100 g
• (candied fruits) - 50 g.

Grate the apple coarse grater, banana mash with a fork. Mix fruits in a bowl with dried fruits, candied fruits, nuts, buckwheat and oatmeal flakes. Mix the resulting mixture thoroughly with your hands. Then cover a baking sheet with baking paper and put muesli on it with a layer of no more than 1.5 centimeters. Place in the oven and bake at 180°C until the top appears golden brown. At the same time, the inside of the dish should remain soft and slightly moist. Ready muesli, while they are still warm, cut into several pieces.

As with many healthy snack recipes, you can also change the ingredients here. Add your favorite fruits, use more various cereals, improvise.

Vegetable shawarma with chicken breast

This dish is ideal for those who love meat shawarma, but are now on a diet and cannot afford such a gastronomic pleasure.

Grocery list:

• Lavash - 1 pc.
• Tomatoes - 2 pcs.
• Salad - 1 sheet.
• Chicken breast (boiled) - 100 g.
• Greens - a couple of sprigs of parsley and dill, 2 onion feathers.
• Fat-free cottage cheese - 1 tablespoon.
• Pepper and salt - to taste.

Tomatoes cut into circles, pepper and salt. Cut lettuce and meat into strips, chop greens. Grease a sheet of pita bread with cottage cheese, then put vegetables, breast, lettuce and greens on top. Distribute the filling evenly over the cake, then roll the pita bread into a roll and divide into portions.

Many people try to avoid snacking between meals in order not to gain extra calories. However, doctors have long proven that for full weight loss, you need to eat as often as possible, at least 5 times a day. It is this mode that will allow slim figure, maintain health and even improve concentration.

What is the importance of snacking

When we eat three meals a day, eating large portions of food, our metabolism slows down and the digestibility of food deteriorates. With such a system most food eaten can be considered wasted, because it does not bring any benefit. But there is plenty of harm from such nutrition, because by absorbing large portions of food, we overload digestive system, which eventually begins to fail, leading to the development of dyspepsia, gastritis, irritable bowel syndrome and other serious digestive problems. That is why it is worth remembering once and for all: between 3 main meals there must be 2-3 snacks.

What should not be a snack

Most of our health and figure problems arise because we ignore snacks, and if we stick to them, then we take such meals lightly. Most often, a person does not prepare for a snack as a regular meal. Many consider it quite normal to eat a hamburger or a banana on the way, while not looking up from work to “intercept” one or two cookies or read a book to enjoy ice cream. But can this be considered a complete meal? Of course not! The brain at this time is busy solving the detective plot of the book or searching for information on work, and therefore is not at all tuned to give signals to the brain about the digestion of food.

Special mention should be made of the quality of foods consumed during snacks. Is it possible to snack on donuts, which are almost half of the harmful trans fats? These and other fast food products cause obesity, lead to the development of atherosclerosis and increase the likelihood cancerous tumors.

In the category of forbidden snacks, it is worth including those loved by many. potato chips, which actually contain no more than 10% mashed potatoes, and even then made from genetically modified potatoes. In addition, the chips are simply "stuffed" with all sorts of chemical additives such as colorants, preservatives and flavor enhancers.

The same can be said about everyone's favorite ice cream. This delicacy does not contain any useful substances, but only sugar, stabilizers, emulsifiers and chemical dyes containing carcinogens.

But then what should be the snack? Nutritionists offer a choice of 10 of the most suitable dishes for a healthy snack. We hasten to introduce you to them.

1. Homemade popcorn

Popcorn is a famous treat that we buy when we go to the cinema. But this dish can be an excellent snack, very useful for the body. True, we are not talking about purchased popcorn, the composition of which is rather doubtful, but about popcorn that you can cook yourself. It is not so difficult, you just need to pre-purchase bags of corn, and fry the grains at home in a dry frying pan or hold for a few minutes in microwave oven. Ready-made exploded corn grains can be consumed without spices, or you can add a little salt, add grated cheese or powdered sugar. 100 grams homemade popcorn contain no more than 70 calories, and corn itself will give the body a lot beneficial vitamins and micronutrients. Such a snack will definitely benefit the body.

2. Cabbage chips

Fans of chips should definitely pay attention to chips made from kale. Unlike a product made from genetically modified potatoes and harmful additives, generously fried in oil, a cabbage dish contains only 50 kcal, which means that it can be safely called healthy snack. Cabbage chips do not contain sugar or cholesterol, but unlike store-bought chips, they contain a lot of fiber useful for digestion, contain copper and manganese, potassium and calcium, as well as a number of vitamins, including vitamin A, C and B6. Such an appetizer is especially useful for diabetics and obese people, since the components in cabbage help regulate glucose and cholesterol levels. And cabbage will be useful immune system and bones, support endocrine system and prevent cancer.

Cabbage chips are easy to make. Just enough to rinse cabbage leaves, dry them and cut into pieces convenient for eating. The finished foliage should be carefully laid out on a plate, salted, poured with oil and put in an oven preheated to 300 ° C for twenty minutes. Such a snack will not only give you pleasure, but will also help you lose weight.

3. Hummus with celery

It's no secret that a stalk of celery contains no more than 10 calories. It has practically no fats and carbohydrates, but a lot of fiber, which means that 3-4 stalks of such greens are ideal for a snack between main meals. And it is best to use celery stalks with freshly prepared hummus, which is a valuable source of protein. In this case, you will get a dish that is remarkable in its nutritional value and benefits. In addition to being rich in protein, celery is 95% water, which means that its use will help maintain water-salt balance extremely important for hair and skin. Combining hummus and celery, we get great snack, rich in various trace elements, including phosphorus and magnesium, calcium and folic acid, vitamins A and C. Thanks to this combination, you will not only saturate the body for a long time, but also maintain the level blood pressure, remove excess cholesterol from the body and strengthen vision.

4. Baby carrot

By their own palatability the best variety carrot is undoubtedly a baby carrot. It is smaller in size, but much sweeter, more tender and richer in useful substances. Such carrots can be the perfect snack, regardless of whether you eat them fresh, chopped in a blender or in the form of natural carrot juice. One such carrot contains no more than 4 calories, which means that you can enjoy this wonderful root crop without fear for your figure, receiving in addition a portion of iron, magnesium and phosphorus, potassium and fiber, vitamins A, K, B6 and B9. By snacking on such carrots, you can maintain eye health, which is especially important for modern children, prevent infections of the upper respiratory tract, strengthen defensive forces organism, improve digestion, as well as reduce the risk of diabetes and prevent the oncology of the colon.

5. Olives

Many are accustomed to feasting on olives on holiday table and they don’t think at all that the wonderful fruits of the olive tree can be consumed as a snack, for example, at an afternoon snack or lunch. Please note that olives are a low-calorie product, where 20 berries contain only 68 kcal. Such food perfectly saturates the body, because olives are a generous source of healthy monounsaturated fats, they are rich in copper and fiber, iron and vitamin E. In addition to excellent saturation of the body and helping the figure, this snack will help treat arthritis and others. inflammatory diseases, prevent constipation, osteoporosis, and also contribute to the fight against asthma. In addition, everyone knows that olives help prevent the appearance of cancerous tumors, reduce blood pressure well, helping to fight hypertension, and also trigger the regenerating functions of the skin, preventing early aging.

6. Low Fat Greek Yogurt

Nutritionists are just delighted with this dietary product like fat free Greek yogurt, and therefore it is strongly recommended to eat a serving of this fermented milk product as a snack at least twice a week. What is special about this yogurt? First of all, it is thick and incredibly satisfying, which means that before a full meal, you will not have the desire to eat anything else. In addition, Greek yogurt is a low-calorie product (100 kcal are contained in 170 g of yogurt), which means that you can eat such a dish without any fear for your figure. In addition, there are a lot of live bacteria in yogurt, which help to improve the digestion process and prevent dysbacteriosis. And if you want to get even more benefit from such a snack, just add fresh or frozen berries to yogurt. In this case, your body will receive all the vitamins and minerals it needs.

Those who prefer apples as a snack are doing absolutely the right thing. This tasty, satisfying, low calorie fruit just designed to fill the gap between main meals. Judge for yourself, a medium-sized apple contains no more than 80 kcal, and besides, it is sweet, which means that with such a snack you will satisfy your needs for sweets without affecting blood glucose levels and without contributing to the development of diabetes. But an apple is, first of all, a pantry of fiber and an inexhaustible source of iron, which helps us prevent the development of anemia. There are also countless vitamins and minerals in this fruit: these are manganese and potassium, zinc and chromium, unsaturated fatty acid and the entire line of vitamins necessary for our body. In addition, the peel of apples contains bioflavonoids - powerful antioxidants that prevent aging of the body and protect us from oncology. Eating an apple every day as a snack will not only saturate your body, but also strengthen your bones and whiten your teeth.

Nuts are considered one of the healthiest foods. True, nutritionists do not recommend getting carried away with these gifts of nature, because they are very high-calorie. However, if you figure it out, eating only 10-12 almond seeds, your body will be replenished with 100 calories. And knowing how satisfying these nuts are, there is no doubt that you definitely won’t want to eat before lunch or dinner. If we consider the composition of almonds, it turns out that it is difficult to imagine a snack that is more beneficial for our body. There is an abundance of fiber, and a high content of proteins, and useful vegetable fats, which, unlike animal fats, do not clog blood vessels, but, on the contrary, remove cholesterol from the blood. In addition, almonds contain heart-healthy magnesium and potassium, phosphorus and calcium necessary for bones, as well as B vitamins, which perfectly strengthen the nervous system.

9. Cottage cheese with fruit slices

This wonderful fermented milk product is especially appreciated by nutritionists and there is a reasonable explanation for this. Cottage cheese is a valuable source of protein, which, once ingested, is slowly digested, protecting you from raids on the refrigerator between main meals. At the same time, she is defatted curd contains only 90 calories, which means that such a snack is very beneficial for people who are watching their own weight. Needless to say, in addition to nutritional properties and a minimum of calories, cottage cheese, like other dairy products, is rich in calcium, iron, phosphorus, selenium and potassium? And so that in your body it is supported water balance add to serving fat-free cottage cheese A little clean water, A better puree from fresh cucumber or melon. In this case, you will receive a new one as a snack. interesting dish With unusual taste and undoubted benefits for the body.

10. Soybeans

According to nutritionists, the most useful of all the presented snacks are soya beans. And here you should not pay attention to the rather high calorie content of the product (147 calories), because for full saturation it will be enough to eat enough 50–70 grams of boiled beans. Much more interesting is that young soybeans have an ideal balance of fats, proteins and carbohydrates, and in addition to them boast whole gamut mineral compounds and vitamins that help strengthen the immune system and help prevent more than 50 known diseases! Soy is an assistant in the fight against cardiovascular diseases, it is a product included in the top twenty natural remedies the fight against cancer, it is a food that helps to rejuvenate the body and a dish that is responsible for increasing intellectual abilities. If you want to avoid obesity, prevent heart attacks, strokes and diabetes, boiled soybeans should appear on your table as often as possible. Eat right and be healthy!