Must have a snack?

Here are the healthiest snacks available

Snacks can help maintain energy levels and satiety uniform throughout the day, and even help with weight loss.

So we have gathered some healthy and pampering options especially for your next meal

Gil Avidor-Aloni

02/12/2021

Thursday, 02 December 2021, 09:22 Updated: 09:24

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Everything you need to know about dietary fiber (Walla system!)

Many have already spoken about the question of how many meals to eat throughout the day.

Three meals a day?

Six small meals?

And the truth is, there is no one truth.

Each of us can adapt a different composition depending on our preferences, health status and nutritional goals.

However, for quite a few people, snacks, that is - the meals that come between meals and are usually smaller and lighter, can help maintain uniform energy levels and satiety throughout the day and even weight loss.

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To the full article

When there are large spaces between meals, we may arrive hungry for the next meal.

And the hungrier we are, the more likely we are to fall for the food, eat fast, listen less to our satiety and overeat.

The result of this in the short term can be a feeling of bloating and discomfort, and in the long term - weight gain.

An intermediate dose can prevent this very situation, because when we get calmer for a meal, we can eat consciously, attentively and in harmony with the needs of the body.

So what shall we eat?

Here are some nutritious, healthy and easy-to-prepare options.

Something to smear

There is nothing like the sound of a bite from a crispy slice of bread that has just come out of the toaster, and with the variety of options for "something to spread" on it.

In order to choose bread wisely, take a look at the list of ingredients on the back of the product and prefer to purchase breads made from 100% wholemeal flour.

Compared to white flour, wholemeal flour is richer in vitamins, protein and dietary fiber.

These fibers have many health benefits, they help maintain sugar levels, contribute to the health and activity of the digestive system, promote a feeling of satiety over time and more.

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And what is smeared?

We prefer spreads that are as natural as possible, and with as little added sugar as possible.

So, if you are in the salty section, go for spreads like avocado, cheese or homemade chickpeas.

If you fancy something sweet, try a combination of natural peanut butter with fruit jam or tehini and sesame seeds.

Love chocolate?

You can easily make a homemade spread from one tablespoon of peanut butter / nuts / raw tahini, along with a teaspoon of cocoa powder and a teaspoon of natural sweetener.

yogurt

It's easy to get lost in the dairy department at the supermarket, and it seems that in recent years the arsenal of yogurts is only growing with more and more flavors, alternative yogurts from the plant and protein-enriched products.

But the truth is that most of these products hide in them a little less nutritious ingredients like sugar, artificial sweeteners and food coloring.

And it is true that there is no problem in consuming them as part of a balanced and varied menu, but if we want to make the best choice, we will probably want to choose a yogurt with a natural flavor made from only milk ingredients.

Natural yogurt is always better.

White yogurt with fruit (Photo: ShutterStock)

We can add fruit, homemade granola and / or nuts to the yogurt.

And in the salty section, we can make dreamy tzatziki if we just add chopped cucumber, garlic, lemon olive oil and salt to the yogurt cup (and the most fun is to dip a cracker or chopped vegetable sticks in it).

fruits

The sweets of nature.

In order to promote a feeling of satiety, slow down the rate of digestion and moderate the rise in sugar levels that may be caused by eating the fruit, try combining it with a fat source like nuts, almonds or peanut butter.

And remember, variety is the key - each fruit has its own benefits, and its content and composition of vitamins and minerals is unique to it.

For example, oranges and kiwis are especially rich in vitamin C, mango and melon in vitamin A, citrus fruits in folic acid, and bananas in potassium.

In short, the more we diversify - our body will only benefit.

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Something crunchy

Sometimes we want something salty, crunchy that can be snacked on for a long time in front of the TV.

And it's true that there are a million snacks on the shelf that meet this definition, but if we feel like going for less processed foods, popcorn is a quick and inexpensive solution.

Fast, cheap and fun.

Popcorn (Photo: Giphy)

To make perfect popcorn, preheat the oil - put 3 tablespoons of olive or coconut oil, 2 corn kernels in a saucepan over medium heat and cover with a lid.

When the corn kernels explode, take them out of the pot.

Add half a cup of new corn kernels, spread them evenly on the bottom of the pot and remove the pot from the heat for 30 seconds - so that all the grains approach the threshold of blasting all together.

And for the moment of truth - return the pot to the fire and wait until all the corn kernels have exploded.

The popcorn can be seasoned with salt or added spices of choice such as chili grits, hyssop, paprika or garlic powder.

Shall we drink something?

We really do not have to chew for a week.

A smoothie is a great snack that can also be taken anywhere.

In order to make a winning and balanced smoothie, try to vary and not just use fruit.

For example: to reduce the amount of sugar, also combine green vegetables like spinach or celery, for extra protein - add yogurt or milk, to enrich the smoothie with dietary fiber try a few tablespoons of oats or chia seeds, and to promote a feeling Saturate and add a creamy texture, add a fat source like nuts or a teaspoon of peanut butter / raw tahini.

And now, as the weather cools down and hunger strikes, try replacing the smoothie with hot soup.

Beloved of the system: Dates

Dates have always been here, but lately everyone seems to be going crazy over them a lot more and more with more and more food products and energy bars that are mostly made from dates.

Beyond the sweet taste, dates are rich in dietary fiber and are a source of vitamins, minerals and antioxidants.

So what fun it is to be able to combine them in so many ways.

There is the classic combination of date stuffed with walnut, but if you feel like upgrading the matter at all, add peanut butter and put it in the freezer - it's a delicacy.

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If you want to go even one step further, make homemade date balls from natural ingredients.

And if you're looking for something to snatch and put in a bag, the snack options have a variety of transducer energy snack options that can be bought at any supermarket, just be sure to read the list of ingredients and prefer products that do not contain added sugar (one that does not come from the dates themselves).

something sweet

There's nothing to do, no matter how we turn it around - there's nothing like a slice of cake or a cookie next to an afternoon coffee.

If you want to opt for a more nutritious option, prefer wholemeal cakes and cookies like whole wheat, whole spelled or oatmeal.

* The purpose of this article is to provide information and inspiration only and it is not a substitute for nutritional advice.

• health

• Nutrition and diet

• Preventive nutrition

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• Food

• diet

• Snacks

• Dietary fiber

• fruits