Healthy snack: 6 ideas for a healthy menu

In office conditions, there is not always enough time for a proper lunch, and sometimes you want to eat long before break. The only way to satisfy your hunger in such a case — snack. It should be satisfying, but not heavy and, most importantly, useful. Pies, fast food, cookies, chocolate bars and snacks should be excluded immediately. This meal will bring nothing but dehydration, excess weight, lethargy, and digestive problems. You need a healthy snack that will give you energy and provide the body with vitamins. Let's figure out what products can be included in menu.

• How to organize snacks during the day
• Choosing a Healthy Snack: 6 Healthy Foods
• Highlights on healthy snacking and healthy foods

How to properly organize snacks during the day

To organize a healthy snack at work or on the road, stock up on a convenient lunch box with a volume of at least 0.3 l. The packaging must be such that the products in it do not wrinkle. Ideal — hermetically sealed container made of food-grade plastic.

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The choice of foods you put in depends on the break between the snack and main meal:

• 1-1.5 hours. If 1-1.5 hours remain before a full meal, snack can be the simplest, consisting of fresh and dried fruits, berries . An organic fitness bar will do. If you choose dried fruits, they should be soaked before consumption.

• 2-3 hours. If you know you can't eat until 2 hours after a snack, light carbs alone won't be enough. First, you will be too hungry, which can lead to overeating at lunchtime. And secondly, the risk of developing diabetes mellitus increases. Therefore, proteins should be added to & nbsp; light carbohydrates: cottage cheese, cheese, yogurt.

• More than 3 hours.If you still have to 3-4 hours before dinner, you will have to organize a normal meal. Complex carbohydrates should be added to light carbohydrates and proteins. Good options — yeast-free whole grain bread, cheese, chicken breast, eggs, cheese, vegetables, greens. If there is a cafe with Japanese cuisine near the office, order sushi. You can also make instant porridge.

If for some reason you don't have the opportunity to have a bite to during the working day, carry herbal tea with in a thermos. It will prevent congestion in the bile ducts and calm the stomach. You will not full but at least you will not be distracted by stomach growling 

Read also: Chamomile tea — healing drink from many ailments

Choosing a Healthy Snack: 6 Healthy Foods

Before you put anything in your lunch box, think carefully about how long it will be before lunchtime. Choose foods based on breaks between meals. Also consider the time of day, because if casseroles, sweet fruits and berries are suitable for the first half of the day, then a healthy snack after 17.00 should not contain fast carbohydrates.

Read also: Alkaline and sour foods: what you need to know

For proper snacking, select:

1. Nuts and  dried fruits. This is a real vitamin bomb. You will get calcium, selenium, iron, vitamins C, A, E, PP. The minus of such a snack — high calorie. But there is a & nbsp; plus: nuts and & nbsp; dried fruits give a feeling of satiety, so it is impossible to eat a lot. Choose any nuts. Of & nbsp; dried fruits, give preference to prunes, dried apricots, figs, raisins, dates. Don't forget soak them!

2. Bread with healthy products.Whole grain bread contains a lot of vitamins — groups B, E, A. They also contain essential amino acids and fiber, which improves intestinal motility. As an addition, you can use hummus, cottage cheese, herbs, fish, low-fat cheese.

3. Yogurt. Unsweetened yogurt will give you a feeling of satiety and help you stay slim. If your main meal is 2 and more than hours, add fruit, bran or cereal to yoghurt. Such a simple, tasty and healthy snack can replace lunch.

4. Cheese. This product is rich in proteins, but calorie. For a snack, there are two options: 50 g of full-fat cheese, or choose a low-fat product and allow yourself more. Cheese goes well with whole grain bread, sun-dried tomatoes, herbs.

5. Cottage cheese. A versatile and super-healthy product. 200-300 cottage cheese will give a pleasant feeling of satiety, vitamins and microelements, while not affecting the figure. To do without sugar and improve the taste, berries, fruits, honey are added to the cottage cheese. You can treat yourself to low-fat sour cream.

6. Fruits.Vitamins, fiber, satiety and  feeling of freshness — you get all this by snacking on fruit. If you are very hungry, choose high-calorie bananas. They will saturate and provide the body with magnesium, which gives vigor. In autumn and winter, the risk of colds increases. To protect yourself from them, choose fruits high in vitamin C — grapes, oranges.

Product benefits — it's important, but it is even more important that you enjoy them. So stick to the snacks you really enjoy.

Read also: Hormonal diet: how to lose weight without feeling hungry

Highlights on healthy snacking and healthy foods

Remember, the break between meals is of the utmost importance. If you feel hungry 1-1.5 hours before lunch, choose light carbohydrates. And if it’s still a long time before dinner, you will have to add proteins to them. When collecting a container for work, choose the following products:

• Fruits, dried fruits, nuts. They have all the necessary vitamins and microelements.

• Cheese or cottage cheese. These products go well with fruits, bread, herbs, olives.

• Yogurt. A glass of yogurt is enough to stop stomach cramps. If you don't eat soon next time, add a handful of cereal to the yogurt.

• Breads. They can be eaten simply with tea instead of biscuits, or you can put together sandwiches with cheese, salmon slices or chicken breast.

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To diversify your diet, combine healthy foods. Let your imagination run wild and enjoy food without risk to your health.

Read also: Interval nutrition: effective diet or harm to health

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