6 easy and healthy snacks that help you feel full
One of the biggest healthy eating myths is that snacks are forbidden. It is completely wrong! Healthy snacks provide the body with the energy, vitamins and minerals it needs until the next meal. Snacks
also prevent people from rushing through meals and ending up overeating, which is especially important for those looking to lose weight. Eating a small amount before and after exercise can also help boost performance and recovery.
Also keep in mind that what is healthy for one person may not be healthy for another, because we all have different nutritional needs. For example, a person with diabetes will need to be extra careful
about their carbohydrate intake, and a person with reflux will avoid trigger foods like oranges or tomatoes. As a rule, a healthy snack should meet the following criteria:
Count about 200 to 300 calories. This amount provides energy between meals, without serving as a 'second meal'.
Be rich in protein. Research has shown that high-protein snacks may help control appetite and satiety (feeling full) better than high-fat snacks. Most experts recommend that adults consume about 0.70
grams of protein per kilogram of body weight per day (and more if you're active or looking to build muscle). So make sure your snacks contain protein, whether it's meat, dairy, or plant-based protein.
They also contain carbohydrates and fiber. No, carbohydrates should not be excluded from your diet! If you exercise, they are essential to help your muscles replenish their energy. Fiber, on the other hand, will make you feel full. So it is in your best interest to add fruit or a few whole wheat crackers to your protein-rich snacks.
Does not contain added sugar. The American Heart Association (AHA) recommends 36 grams of added sugar per day for adult men, and 25 grams for women. So your snacks should ideally not contain added sugar, or at least as little as possible.
If possible, eat whole foods. La plupart des aliments transformés ne sont pas nocifs quand ils sont consommés avec modération, mais le fait de manger trop transformé (fast-food, softs ou encore hot dogs)
est grave lié à un risque accru de maladie cardiaquetension, d'hy Health problems. He prefers fresh produce or processed foods that are as close to their natural state as possible, such as roasted nuts or canned tuna.
We find all of these healthy snacks to be the most delicious! But of course, there's no point in eating something you don't like. It will not
make you happy, and your feeling of fullness may be disturbed. So if you don't like celery or almond butter, don't force yourself to eat it just because it's healthy. Instead, find another delicious snack!
There's a lot of information to remember, so we've put together a list of the best snacks that will give you energy and keep you going until your next meal. All snacks on this list meet the above criteria. If you're really short on time, feel free to turn to our protein balls.
1. Homemade nut mix
Are you looking for a super easy snack to eat anytime? Make your own nut mix! Simply mix your favorite nuts and seeds (peanuts, almonds, and sunflower seeds, for example) with dried bananas or
raisins. For ease of consumption wherever you are, remember to distribute this mixture into individual sachets of approximately 35 grams. Each bite will provide you with the right dose of protein, carbohydrates and fiber.
2. Protein Smoothie
If you have a blender, juice is a good idea for a healthy snack. All you have to do is mix some frozen fruit with vegetables, (vegan) milk and oilseed butter to make a nutritious snack that will satisfy your hunger for several hours. To increase your protein dose, add a scoop of whey protein from cow's milk or vegetable protein.
3. Fruit + oilseed puree
Apples, bananas and other fruits are among the most classic healthy snacks. They are rich in dietary fiber and water-soluble vitamins (such as vitamin C), and provide an instant boost of energy. For a
more effective action, you can combine it with a protein-rich food, such as oilseed butter, cheese, Greek yogurt, pre-cooked chicken, or hard-boiled eggs. For example, an apple with a few pieces of cheese, berries with yogurt, or a banana with peanut butter.
4. Snack roll
Wrapped snacks, such as rolls, sushi, spring rolls, or savory pancakes are another great option. They can be prepared in advance and stored in the refrigerator until eaten. Consider adding several vegetables
and at least one source of protein to make sure you're satisfied. For example, you can spread chickpeas on a whole-wheat tortilla, to which you'll add lettuce, chicken strips, tomatoes, and cucumbers.
5. Vegetables + Dips
What makes pre-chopped vegetables more delicious? A delicious sauce to dip them in, of course! At the beginning of the week, you
just need to cut several vegetables (carrots, celery, peppers, broccoli, etc.) for an always healthy snack. You can combine these vegetables with a healthy sauce, such as tomato sauce, hummus, or tzatziki, to give your snacks more pizzazz.
6. Potato Chips Alternatives
Potato chips are a real treat, no one would say otherwise, and sometimes that's the only thing that really satisfies us. But if you're craving something salty and crunchy, we recommend turning to more nutritious alternatives, such as popcorn with your favorite spices or self-roasted chickpeas.