Snacks on proper nutrition. Making Healthy Snacks with Proper Nutrition for the Whole Family Healthy Snacks List

In this case, snacks save. It is important to note that today many wonderful and light dishes have been invented. It won't be hard to cook them. It will take a minimum of time to cook, but as a result, a small bundle with provisions will help to quickly restore strength. Snack recipes are a storehouse of useful ideas, a culinary section that should be bookmarked for everyone.

The five most commonly used ingredients in recipes are:

The recommendations of hostesses, who are accustomed to caring for the well-being of their families, will come in handy when you are going on the road, on a trip, they will become a lifesaver in moments of maximum workload. What to say about simple recipes treats for the little ones? Capricious kids sometimes refuse almost everything, but if the presentation is amazing, if the dish is decorated creatively and interestingly, then the appetite will appear instantly. A separate topic is snacks for those who are passionate about healthy eating or diets. Such recipes, as a rule, are compiled strictly taking into account the principles of building a diet.

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Learning how to quickly satisfy your hunger is not an easy task, but putting in a little effort on a weekday evening to prepare a healthy snack, you will always stay in good shape and get a boost of energy. You need to forget about harmful chips, mega-calorie chocolate bars, in general, any kind of fast food that noticeably affects your figure.

Motivate yourself, do not be lazy and expand your culinary horizons with interesting dishes for healthy snacks at work. Initially, get yourself or your child a beautiful lunch box - this will be the first step towards healthy eating.

What to eat at work so as not to get better? What to cook for a snack to study, so that it is satisfying and useful? We offer 15 options for snacking at work or school:

Dairy products (yogurt or kefir)

One serving of ryazhenka contains a large number of fiber, which contributes to good digestion of food. Milk fluid fills the stomach and saturates it with easily digestible simple proteins. Low calorie content is also a significant advantage of these products - 30 kcal per glass. You are given the opportunity to choose, adding various seasonal fruits will not let you quickly get bored with such a snack. Remember, the shelf life of homemade yogurt is no more than three days, and the addition of berries is possible only immediately before use.

Dairy products such as fermented baked milk or kefir help to improve metabolic processes in the body, remove accumulated toxins from the liver and kidneys, strengthen blood vessels, as a result of which the work of the cardiac system improves.

The positive properties of dairy products are achieved due to the vitamins A, B and C included in the composition, as well as the microelements involved in the biochemical processes of the body.

Crispy balls of chickpeas baked in the oven

Few people know the beneficial properties of chickpeas, but we are all familiar with hummus paste made from this type of legume.

The characteristic features of chickpeas include:

helps to get rid of obesity;
helps to strengthen general immunity;
affects the reduction of bad cholesterol;
is a preventive measure against the occurrence of cataracts;
increases the level of hemoglobin in the blood;
low calorie content (100 g contains 129 kcal);
the absorption of chickpea proteins is achieved many times faster than when using other types of legumes.

Ingredients:

boiled chickpeas 0.5 kg;
olive oil 2 tablespoons;
greens;
spices;
salt to taste.

The oven must be preheated to 200 °C. After the chickpeas are boiled, dry them by scattering them on a paper towel. Drizzle the peas with olive oil and add spices and salt. Lay it on a baking sheet in a single layer and send it to the oven for 20 minutes, until a golden crust forms. Stir every 7-10 minutes. To prepare, sprinkle with finely chopped herbs and mix again.

energy bar

Look for than to have lunch at work from the store? Then opt for a bar with muesli, nuts and various berries or fruits. This full-fledged snack is more suitable for adults, but for children, you can prepare a delicious energy bar yourself.

Ingredients:

oatmeal 100 g;
butter 3 tablespoons;
honey 1 tbsp;
sugar 2 tablespoons;
dried berries, dried fruits (for example, blueberries, cranberries, dried apricots);
nuts.

In a hot skillet, stir together butter, honey and sugar. Remove from heat after the butter has melted. We also mix in flakes, crushed nuts and berries into small crumbs. We spread it carefully in a mold and put it in an oven preheated to 180 ° C for 20-30 minutes. Then cut into manageable portions.

Cottage cheese

Healthy snack at work can be made from cottage cheese. At lunchtime, it can be easily purchased at the nearest supermarket.

Cottage cheese is a healthy protein food containing easily digestible and highly nutritious casein. The high value of such animal protein serves as a complete alternative to other foods. 250 g of fresh cottage cheese contains a dose of protein necessary for a healthy body. Do not forget about the composition of cottage cheese, which is rich in calcium and phosphorus, which help the formation and strengthening of connective bone tissue. Therefore, feel free to cook curd dishes for yourself and your child.

For an adult, it is better to use low-fat cottage cheese. It can be mixed with herbs and sour cream and wrapped in pita bread rolls. But for children, it is better to choose an option with a fat content of not more than 9% and mix it with dried fruits. Let me remind you that without a refrigerator, this product is suitable for three hours.

Fruit

The simplest option what to eat at work- fruit. For those who are losing weight, it is better to choose unsweetened varieties of green apples, oranges and kiwis are also suitable.

Dieting women should not include bananas in their diet. them glycemic index equal to the mark - 60, and this is higher than the norm for weight loss.

Fruit doesn't have to be fresh - try baking an apple in the microwave or oven, cut out the core and stuff it with nuts, raisins or any dried fruit mixed with 1.l. honey. Believe me, such a variety will give you not only satiety, but also a portion of a joyful mood.

Berry, fruit or vegetable smoothie

A strong feeling of hunger that has appeared can be tamed with the help of a berry, fruit or vegetable smoothie (cocktail). As a basis, any dairy product, vegetable or fruit juice, green tea without sugar. Additional ingredients: 2-3 types of berries, fruits (you can use frozen) or vegetables. For enrichment with vitamins, flax, sesame or pumpkin seeds are also added. But for a fat-burning effect, grated ginger is put in smoothies.

baked potato

In this option, you can practice with culinary recipes. I would like to move away from the usual concept of fried potatoes in the direction of more useful way cooking. As you know, potato tubers have a high energy value. This is a protein food containing amino acids and vitamin C. Therefore, satisfying your hunger with potatoes, you increase your immunity.

First option:

Prepare seasoning mix and olive oil. Wash the tubers well and cut them into manageable slices, each of which should be dipped in a mixture of seasonings and olive oil. Put on a baking sheet and put in the oven, preheated to 200 ° C for 30 minutes.

Second option:

Boil potatoes in uniforms. Make an incision in the shape of a cross on top and put the cheese mass there (hard or curd cheese with tomato or garlic) and send it to the microwave for a few minutes until the cheese is completely melted.

Dried fruits

Dried fruits contain just an incredible amount of vitamins, minerals and healthy carbohydrates. They can be consumed both independently and added to cottage cheese or sour-milk products.

nuts

Nuts are a full-fledged storehouse of proteins, B and E vitamins, as well as various minerals (potassium, calcium, iron, etc.). For example, almonds are among the nuts that uplift the mood with the effect of a charge of vivacity. Especially, this product is relevant towards the end of the week, when the forces are almost exhausted.

But don't spoil yourself too much with it. healthy snack at work, because Nuts are high in calories. The daily norm is no more than 20-30 g.

Sandwiches with hummus paste

Hummus is a chickpea paste. About him useful properties everyone should know, because it is a valuable protein that belongs to easily digestible components. Its low calorie content does not contribute to weight gain, rather, on the contrary, it serves as a good fat burner.

Ingredients:

boiled chickpeas 500 g;
olive oil 3 tbsp;
lemon fresh 1.5 tbsp;
garlic 1 clove (optional)
fresh bell pepper 1 pc.;
salt and pepper to taste.

Mix all ingredients (except bell pepper). Use an immersion blender to grind them into a thick paste. Too thick mass can be diluted with water in which chickpeas were cooked. Immediately before use, you need to add finely chopped Bell pepper.

Cooked hummus can be spread on whole grain bread or pita bread.

It's important to know! Homemade hummus paste has a shelf life of 7 days when refrigerated.

Muesli

To healthy snacks at work include muesli. They can be prepared with the milk base of your choice. Before buying, you should carefully study the composition of the package - it may contain various additives, methylated spirits and flavor enhancers. Maximum naturalness is the key to a quality product. It is also possible to purchase flakes separately and cook them with your favorite dried fruits.

sandwiches

A sandwich is a good snack, but it must include the right ingredients. No sausages and white bread should be included in the diet of both adults and children. The most useful bases are whole grain bread, unleavened, with bran. Also invaluable benefits are corn tortillas enriched with fiber. You can put hummus paste on them or use them on their own.

Having dealt with the base, we proceed to the filling. It can be such ingredients: boiled chicken, vegetables, steam fish, cheese.

With this kind of sandwiches, you will be guaranteed a long-lasting feeling of satiety.

Black chocolate

Repeatedly conducted studies have become irrefutable proof that it is dark chocolate that helps to control the daily calorie intake. It contains powerful antioxidants, phosphorus and calcium. And all in a 100-gram chocolate bar. Suitable only dark, with a cocoa bean content of at least 75%. As a snack, it is recommended to eat no more than 30 g of dark chocolate.

Vegetables

Fresh vegetable salad will serve well snack at work or study. It is enough to cut seasonal vegetables and put them in a small container, add spicy greens and more lettuce leaves. Drizzle with lemon juice and the dressing is ready.

boiled eggs

Eggs can be boiled both at work (in an electric kettle) and in advance at home. It is better to opt for quail eggs, which contain a large amount of vitamins A and B. Women's beauty lies in these vitamins: health of hair, nails, skin and vision. Daily rate is 5-6 quail eggs.

Many factors depend on the right snack at work or school - this is the figure, performance and, of course, mood. Eat right and make the most of nature's gifts!

Proper nutrition necessarily includes snacks.

This is due to the fact that on the system people have to consume food in small portions, and in order to stock up on energy for the whole day, this must be done often.

In order for PP to bring the maximum benefit to the body, you need to know about the basic rules for snacking and products that can be used for this.

What is healthy food

Useful products provide human body important nutrients, without which its full functioning is impossible.

A healthy food is one that does not contain chemical elements and is made from environmentally friendly raw materials. To distinguish healthy food from harmful, you need to pay attention to its composition.

Inadmissible components in the composition of healthy food: dyes, flavors, stabilizers, flavor enhancers.

The quality of food is also reflected in the way it is prepared. For example, when frying foods in butter or vegetable oil, substances dangerous to the body are released.

For food to benefit, it must be steamed or baked in the oven.

Even the healthiest food cannot be healthy if it is consumed in unlimited quantities. Therefore, the main rule of proper eating is moderation.

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When to eat

In order for the body to better absorb nutrients, it is necessary to eat often (up to 6 times a day). In addition, each meal should be taken at regular intervals.

Breakfast starts at 7-9 am. This is the ideal time to consume carbohydrates, as they take longer to digest in the body than other organic compounds.

Lunch is held no later than 12 noon. Day - optimal time to eat the first course. For consumption, a vegetarian soup, borscht or mushroom stew is suitable.

Lunch is served from 13:00 to 15:00. At this time, the body is still able to absorb heavy food. may include durum wheat pasta, whole grain bread.

Lunch is served from 16:00 to 17:00. This meal can be skipped if the lunch was heavy. Otherwise, you can refresh yourself with fruits or sour-milk drinks.

The ideal time for dinner is 18-20 hours. In the afternoon, it is better to give preference to protein products - fish, cottage cheese. It is important that the last meal occurs no later than 2 hours before bedtime.

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Benefits of snacking

Nutritionists advise considering snacking foods such as apples, pears and other types of fruits, as well as sour-milk drinks.

Snacks for proper nutrition also do not exclude dried fruits and low-fat cheeses. To improve intestinal motility, it is recommended with flakes or bran.

They also relieve a person of hunger for a long time in the initial stages of the diet.

Important! From sweets during the diet, dark chocolate is allowed. You can eat no more than 1 slice of goodies per day, otherwise problems with the figure cannot be avoided.

The list of products allowed for snacking at the BCP:

yogurt and cottage cheese without additives;
vegetable salads;
dried fruits;
cheeses;
almond;
legumes;
fruit;
pistachios;
bran.

At work

Snacking at the workplace should serve several purposes:

stimulate work digestive system;
give a person a surge of energy and strength for the whole day;
effectively eliminate the feeling of hunger;
have a low calorie content.

It is not necessary to remove fats and carbohydrates from snacks, the main thing is that these organic compounds are consumed correctly.

At work, people often do not have enough time to fully refresh themselves with wholesome and healthy food. Usually preference is given to fast foods or ready-made cooking.

In the production process of such food, harmful components and stale products are used, which are bad for health and figure. Instead of a move dog or a cheeseburger, it is recommended to eat a handful of nuts, dried fruits or yogurt.

To make up for energy costs at work, you need to snack on the following types of foods:

fruits (no more than 2 varieties);
berries (no more than 1 cup);
dried fruits pre-soaked in water (no more than 2 handfuls);
smoothies (about 250 ml);
fruit and nut bars of organic origin.

Need to know! The constant consumption of chips, rolls, go-dogs leads to disruption of cardio-vascular system.

Snack options for the whole family

There are many recipes for preparing a healthy family afternoon snack.

Some of the dishes require 5 minutes to prepare, others require imagination and culinary skills. Several options for dishes will be considered from simple to complex.

Bread with cottage cheese

For the dish you will need whole grain bread (some may prefer crispy), soft cottage cheese and any greens (parsley, dill, green onions). You can diversify the appetizer with pre-chopped tomatoes and bell peppers.

Cottage cheese is mixed with vegetables, herbs and applied in a thin layer on the bread. Instead of vegetables, you can use other ingredients - dried fruits, berries, nuts.

Chia yogurt

The second option is original recipe Healthy and satisfying Chia yogurt. The dish can be prepared for a family snack or in order to take it to work in the morning.

It will require the following ingredients:

yogurt;
half;
raisins - 1 tbsp. l.;
any nuts - 2 tbsp. l.

Cooking method:

Yogurt is poured into a plastic container and seeds are added to it.
Raisins are washed and crushed with a knife or blender.
Banana is cut into cubes and added to yogurt together with raisins.
The mixture is covered with a lid and kept in the refrigerator for 1 night.

Chia yogurt is ready for your morning or afternoon snack the next day.

Homemade shawarma with chicken and vegetables

Ingredients for the dish:

thin Armenian lavash;
2 tomatoes;
cottage cheese;
low-fat sour cream or yogurt;
lettuce leaves;
boiled chicken breast;
greens and green onions;
pepper and salt.

The method of preparing shawarma is simple: first, tomatoes and chicken are cut into strips. Greens are crushed and mixed with yogurt. Lubricate the pita bread with cottage cheese and evenly spread the sauce with herbs and vegetables on it.

The dish is divided into portions and consumed after dinner. Instead of chicken, you can add shrimp to the filling. This ingredient will give the shawarma a more piquant taste.

When losing weight

People who are trying to lose weight are better off snacking on low-calorie foods, which, despite the small energy value can give the body the necessary strength. The list of such ingredients includes:

cheeses;
eggs;
poultry meat;
fish;
pistachios;
dairy products sugarless;
vegetable salads.

Important! The feeling of fullness occurs only 20 minutes after the stomach sends signals to the brain. For this reason, you need to eat slowly so that satiety comes from eating fewer foods.

What diet can you eat in the evening: the second dinner

In order not to go to bed on an empty stomach, it is necessary to eat 2-3 hours before bedtime. It is important that the last meal is light compared to lunch and breakfast.

Nutritionists allow you to eat in the evening cottage cheese casserole, baked lean meat or fish with vegetables, salad with low-fat dressing.

The list of products acceptable for consumption in the evening does not include side dishes (pasta, rice, potatoes). These ingredients will contribute to the appearance of excess fat deposits at the waist.

Snacks are allowed after dinner. The list of foods that break down quickly and do not require energy for processing include: apples, bananas, boiled beets, oranges, berries.

Who is fractional nutrition suitable for?

Fractional nutrition based upon frequent use food in small portions. It means having breakfast, lunch, lunch, afternoon tea and dinner at the same time.

An important rule of fractional nutrition is minimizing the consumption of salt and sugar, balancing the menu. This method of eating is practiced in medical medicine, since small portions of food are better absorbed by the body and prevent symptoms of heaviness, flatulence and abdominal discomfort.

Frequent meals in this case will allow you to control the amount of insulin released per day. This method of eating is suitable for overweight and sick people. diabetes.

Separately, it is necessary to single out persons suffering from diseases of the digestive system. With this type of pathology, doctors recommend eating small portions (no more than 300 g at a time) in order to exclude injury to the inflamed mucous membranes of the gastrointestinal tract.

Fractional nutrition also allows you to accelerate the outflow of bile from the body and reduce the concentration of acid in the stomach. Smaller amounts of food are easier and faster to digest. Fractional nutrition is also recommended for athletes, as it allows you to distribute calories more competently and eliminate the feeling of heaviness in the stomach during training.

People with normal sensitivity to carbohydrates and people who do not suffer from diabetes do not need to eat fractionally. They can choose any scheme of consumption of products. Nutritionists say that weight gain does not depend on the frequency of meals.

Useful video

From this video you will learn what you can eat for an afternoon snack, what are diet snacks for weight loss, what to do if you want to eat after dinner:

Main conclusions

Proper nutrition implies a fractional intake of food that does not contain chemical components. The main goal of snacking on PP is to make up for the lack of energy with minimal risks to the figure and digestive system.

At work, it is better to have a snack with simple products that do not require time-consuming preparation (nuts, dried fruits, berries). There are many options for a snack for the whole family: it can be shawarma, yogurt or cottage cheese bread.

Losing weight need to eat foods that give a feeling of satiety for a long time, but at the same time provide energy for the whole day (pistachios, eggs, low-fat cheeses, nuts).

In the evening, nutritionists forbid snacking on side dishes (rice, potatoes). These foods take the longest to digest, and the products of their processing are deposited at the waist.

Proper nutrition is especially necessary for people suffering from excess weight and gastrointestinal pathologies, patients with diabetes mellitus. This way of eating allows you to avoid heaviness in the abdomen and insulin spikes.

During the day, a person periodically feels the desire to have a snack. Especially often it visits during study or work, when the brain is working intensively and requires additional nutrition. Dieting also leads to cravings. Experts advise not to starve yourself and exercise healthy healthy snacks.

Most people snack, ignoring the principles. Fast food on the go allows you to satisfy your hunger, but later it will be reflected in extra pounds on the sides and stomach of a fashionista. The health of the girl may also suffer. People who do not follow the principles of proper nutrition often suffer from diseases of the gastrointestinal tract. While dieting, you don’t have to give up light snacks, but healthy food should be preferred. We will talk about what rules to follow during weight loss, about products that allow you to get rid of hunger and lose weight, as well as about various snack options that can be used at school or work, we will talk further.

If a girl wants to lose weight, there is no need to give up dietary snacks for weight loss. This approach allows you to keep the weight normal. Experts advise eating apples, vegetables, raspberries, dried apricots as a snack. However, fermented milk products are considered the most useful.

If a girl wants to have the right snacks for losing weight at work, she must eat food that is allowed. The use of low-calorie foods does not allow you to gain excess weight, but it helps to saturate the body with energy and maintain its functioning throughout the day. It is important not to exceed the amount of allowed food. Portion size should be strictly consistent with the norm.

Experts have identified a whole list of healthy and tasty foods that can be eaten during a diet. The menu for a snack during weight loss can include:

yoghurts (without sugar and additives);
fish;
salads;
legumes;
almond;
eggs;
whole grains;
fruit;
cheeses;
pistachios;
bran;
dried fruits;
a bird;
vegetables.

When developing a daily diet for weight loss in accordance with the principles, it is worth considering the calorie content of each meal. It is necessary to strictly observe the permitted indicators. You can use an example menu if you have difficulty compiling it yourself. The human brain receives a signal of satiety only after 20 minutes. If a girl eats slowly during a snack, a feeling of satiety will appear faster.

What to eat as a snack?

Having decided to get rid of extra pounds, most girls are faced with the question: what can you eat with proper nutrition? There are quite a few healthy foods. By properly planning your diet, a fashionista will be able to make it as varied and tasty as possible. It is worth choosing recipes that meet the needs and preferences of the girl. If the food is chosen correctly, the fashionista will normalize the level of sugar in the blood and will not feel hungry. Healthy snacks (PP) for weight loss are prepared quite simply.

For lunch or during an evening snack, you can give preference to the following dishes prepared according to simple recipes:

Green smoothie. To prepare a dish for weight loss, you will need to mix whey, spinach, almond oil, coconut milk, banana and ice in a blender. No additional steps need to be taken. When the procedure is completed, the drink is ready to drink.
Fruit curd. Having eaten such a dish for food, the girl will receive a strong protein charge with a minimum fat content. The dish is useful for strong physical exertion.
Paleo pancakes. To cook them, you need to take 2 eggs and one banana. The mixture for weight loss should be fried, use a large amount of oil. The product is an excellent alternative to standard pancakes, which contain a lot of calories.
Boiled turkey cooked with avocado and hummus. Useful products will provide the girl with energy for several hours and saturate the body with the necessary amount of protein.
Eggs. To ensure a healthy lunch, it is enough to boil them hard-boiled. The preparation of the dish does not take much time.

Having brought to life one of the above dishes for a snack, the girl will be able not only to eat tasty and satisfying food, but also to saturate the body useful substances.

Healthy snacks with proper nutrition

Today, experts have identified a list of products that are most useful for losing weight. High-calorie food is not included in their composition. Healthy snacks can be a great addition. If a girl wants to lose weight, she should give preference to snacks with a small amount of calories.

For dinner, afternoon snack or breakfast, it is allowed to eat foods from the following list:

. It not only helps to reduce weight, but also helps to strengthen muscles. Natural yogurt or cottage cheese. Food provides a minimum of calories, but it has a positive effect on digestion and gives the body the necessary amount of protein.
Fruits or smoothies - contribute to the saturation of the body with vitamins and keep the figure of a fashionista in good shape.
Salads and greens - have a beneficial effect on the cardiovascular system, and also help to remove hunger.
Fish and chicken are good sources of healthy fats and protein.

If a girl who is on a weight loss diet really wants to eat, it is better to give preference to a protein snack. It is better to minimize the number of carbohydrate dishes in the menu. You can satisfy your hunger by eating pumpkin seeds or almonds. These products do not need cooking and allow you to saturate the body with useful substances. As an afternoon snack, it is allowed to eat ricotta cheese or mozzarella. These foods are rich in calcium and can replace a whole protein shake. For a snack, you can cook turkey or chicken dishes. They will strengthen the muscles of the fashionista.

For girls who are forced to snack at work, experts advise eating rich foods. For weight loss, it is best to eat fresh carrots or celery.

Important! It is most convenient to carry out snacks at work with the help of dried fruits or nuts. They saturate the body with a lot of energy. To satisfy the hunger that occurs in the evening, it is enough to eat a small handful.

Fermented milk products are an excellent assistant for office workers for weight loss. As a snack, you can drink a glass of yogurt or kefir. They will saturate the body better than a bun or a chocolate bar, and will not affect the figure. Giving preference only to a snack based on the concepts of proper nutrition, a fashionista will relieve herself of hunger and will not gain extra pounds.

Healthy foods will saturate the body with the necessary amount of various substances, which will positively affect health and appearance fashionistas. Following simple rules, the girl will get closer to the desired figure.