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It is thought, mistakenly, that the afternoon snack is a dispensable meal throughout the day. Having healthy snacks is necessary to ensure a balanced and healthy diet.
In this article, you will read about 12 healthy, easy and for all the family snack recipes.
Everyone knows about the importance of a healthy breakfast to be able to do well throughout the day, but it is little known that the afternoon snack is also important -for children, adults and older adults.
A lot of experts define a healthy diet as that one that apart from having different types of healthy food, also includes five meals a day. This is the reason why the afternoon snack is essential, and if we choose a healthy snack, we are ensuring a good diet.
Without this meal, our physical and mental performance during the day can easily fall, as we must continuously bring energy to the body. In the case of children and teenagers, snacks are very important because their digestive system is still developing and their body is not yet ready to go hours without eating.
A healthy snack must include carbohydrates, proteins, fruit or cereal. It is recommended to incorporate different foods that have high quantities of nutrients. If you are going to do some physical exercise later, it is crucial for it to include calories.
However, the consumption of products rich in saturated fats and refined sugars should be moderated and avoided because, in the long run, they can become harmful and lead to associated problems.
In the following lines, we are going to list 12 different options for healthy snacks, which are delicious and easy to make. All of them can be accompanied with a tea, an infusion, water or a coffee.
These little balls made with dehydrated apple, dates, cocoa, oatmeal, and chia are a perfect choice. They can be made with nuts such as walnuts or almonds. You can also add cinnamon and other ingredients to vary their flavor. It is advisable to eat about 3 or 4 as an afternoon snack.
If you need an easy and quick snack that you can take anywhere, yoghurt with fruit that you like is the best healthy snack. It provides you with calories, energies, it is light and satiating.
If you don't really like the fruit or you don't feel like having any, nuts together with yoghurt is also a perfect combination.
It is important to eat no more than a handful -about 30 g. You can add some natural honey to give it more sweetness.
If you usually have some fruit for your afternoon snack, we propose another similar healthy snack: milkshakes. You can add vegetable milk, water or even a low-fat yoghurt together with the combination of fruits that you prefer.
Green juices are also antioxidant options that are very healthy as a snack, and it can be a good moment to try them. You can add sprouts, ginger or any other ingredient you can think of.
Sandwiches can also be the snack of the day, and they don't have to be so caloric. Use oil-free tuna, turkey or ham to make it and add a vegetable touch such as cucumber, peppers, spinach, chard or a few slices of tomato.
You can dress your sandwich with a little Dijon mustard, onion powder or homemade mayonnaise.
Another healthy snack is the simple combination of figs and walnuts. It has a sweet taste, and it is satiating. It provides us with a lot of essential nutrients, vitamins, and minerals that help lower blood sugar levels.
This is a perfect snack for people with greed. This snack will provide you with a lot of energy, and it will make you feel less hungry for dinner.
Gelatine is a very satiating food, and it is one of the best low-calorie snacks that exist. You can make some at home or buy some at any supermarket. You can add some fresh fruit to this dish.
Dark chocolate (at least 70%) makes you lose your appetite very quickly. Keep in mind that three ounces of chocolate provide 100 kcal and can soothe the craving for something sweet. Better if you eat it with some wholemeal bread.
Edamame, or soybeans in their pod, which is usually eaten scalded and lightly sautéed, contains 8 g of fiber per cup. For this reason, apart from being a satiating snack, having edamame is a good way of having some fiber.
Although the best way of eating pineapple is fresh and natural, we can't always find some in season. That is why there is pineapple that is preserved in its own juice that is also very healthy. They both have all the nutrients, and they don't have any added sugar.
A turkey and cheese sandwich or toast are also healthy snacks par excellence. If we even warm the cheese up for a few minutes in the microwave, you will get a quick and delicious snack.
Hess, J. M., Jonnalagadda, S. S., & Slavin, J. L. (2016). What is a snack, why do we snack, and how can we choose better snacks? A review of the definitions of snacking, motivations to snack, contributions to dietary intake, and recommendations for improvement. Advances in Nutrition, 7(3), 466-475.