9 healthy snacks (very easy to prepare)

Staying well nourished throughout the day is beneficial to our health, but also maintains our energy and our concentration at optimal levels to perform at work or in the activities we do daily.

Nutrition experts have been recommending five meals a day for decades, because our body is a machine that it is constantly consuming energy and therefore needs us to give it fuel to function in the best way possible.

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

• Related article: "Psychology and Nutrition: the link between food and emotion"

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

Unfortunately, there are individuals who tend to overlook the snack, because they are not aware of the importance of eating well in the middle of the afternoon. Not snacking means going a long time without eating, which reduces the nutrients in the blood and the energy substrates for the

brain and other organs, and, in addition, it favors arriving at dinner very hungry, which can cause an overeating in the last meal of the day, something that does not help to maintain the line.

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

A healthy snack is essential to lose weight and maintain the line

Now, not just any food is good for a snack. Eating foods rich in sugars and refined carbohydrates (for example, industrial pastries) can have a detrimental effect on our health, assuming an increase in unnecessary calories and causing the blood sugar level to rise, which is known What hyperglycemia. Unlike fruit (which contains fructose and fiber) or other healthier products, industrial foods favor the appearance of fat due to the effect of insulin.

In western societies, unfortunately, the consumption of this type of food has increased dramatically in the last five years and we can find them anywhere: in the subway machines, in stores or in the restaurants. Experts warn that this is one of the causes of overweight and obesity, which together with a sedentary lifestyle makes this phenomenon a public health problem. With this panorama, the control of the feeding is a fundamental variable for the reduction of fat tissue and it is essential to stimulate the change of dietary habits and enable a lifestyle healthy.

Healthy and easy to prepare snacks

As we have seen, this type of food is not a good alternative to choose as a snack. But then, What healthy snacks can we choose as a mid-afternoon snack?

Below you can find a total of 7 healthy snacks that are very easy to prepare.

1. Yogurt with almonds

Yogurt with almonds is a good alternative to eat in the middle of the afternoon. These combination foods provide a good mix of carbohydrates, proteins, and monounsaturated fats, known as healthy fats.

The almond provides a high content of oleic acid, a type of monounsaturated fatty acid belonging to the Omega-9 group.

A skimmed yogurt mixed with a tablespoon of almonds will be enough to eat a complete snack that does not exceed 200 calories.

On the other hand, it is advisable to sweeten the yogurt using honey to avoid the harmful effects of refined sugar. However, it is advisable not to abuse honey either.

2. Fruit smoothie with yogurt

If in the previous point the snack consisted of combining yogurt with almonds **, it is also possible to combine yogurt with fruits to prepare a delicious smoothie **. Do you dare to try it?

The shakes or smoothies are tasty and refreshing if, in addition, you add a little ice. Use milk, skimmed yogurt and fruit of your choice (bananas, mangoes, pineapple, etc.), but without exceeding more than half a cup of fruit portion.

Smoothies are also an excellent option as a healthy snack if instead of real milk we use almond milk to make them; try to buy this product in its most natural version, without added sugars.

3. Whole wheat toast with avocado, light cheese and turkey

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

If we want a healthy snack, we must discard the mortadella, the salami or the fuet. Spread the whole wheat toast with avocado and add some slices of light cheese and turkey can be a snack that provides us with slow assimilation carbohydrates and proteins. Avocado also contains monounsaturated fats, making it ideal for following a balanced diet.

Of course, this is not a snack that you should take every few days, because avocado has a lot of fat (although they are healthy fats) and will provide you with many calories in a single bite.

4. Hard-boiled eggs stuffed with hummus

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

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

5. Rice pancakes with peanut butter and banana

Rice cakes are an ideal snack due to their nutritional contribution and low calorie content.

This food provides carbohydrates and fiber, and if we also add peanut butter, we get proteins and monounsaturated fats to have a perfect snack (in addition to being very healthy). It is possible to improve the flavor of this snack if we add a few pieces of banana on top. Now, the peanut butter must be whole, otherwise, we will be consuming a product with a high content of added sugar.

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

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

To prepare the mini-sandwich, simply take the slice of whole wheat bread and add a slice of tomato and cucumber. Afterwards, the chicken ham slice is placed and the bread is cut into small squares. In addition to the protein and carbohydrates in the mini-sandwich, green tea has a multitude of healthy properties and will help you feel fuller.

7. Protein and carbohydrate bars

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

In the market it is possible to find different types of food supplements of the bar type that provide you with carbohydrates and proteins and that, in addition, have a great flavor. Of course, consult your dietitian before opting for one product or another; he / she will be able to advise you to choose the right supplement for your needs.

8. Zucchini and salmon rolls

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

9. Apple with peanut butter

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

By the way, peanut butter is a delicious product without adding any additional chemicals like salt, so make sure it is made up of just crushed peanuts.

Bibliographic references:

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