Snacks are foods that we take between meals and that have to help us to eat in a healthy way. It is best to choose snacks that help us have energy for the whole morning / afternoon.
Choose the best snacks:
Snacks should be between 100 and 200 calories.
Avoid fried foods because they contain saturated fats, colorings and lots of salt (sodium).
Must have less than 35% added sugar (this is less than 9 grams per 100 calories).
Must be high in nutrients: If it is packaged we can check the label and check that they have a good amount of nutrients, at least 10% of the recommendations (RDA) for: potassium (lowers blood pressure), fiber (lowers cholesterol and helps maintain a healthy intestine), Vitamin A (important for vision and the immune system), vitamin C (antioxidant), vitamin D (important for the health of the cardiovascular system) and calcium (for strong and dense bones).
Skimmed (low fat) yogurt with cereals: they are about 150 Kcal, calcium, proteins that are satiated and fiber that will help to calm our appetite. It also improves brain function and strengthens the immune system.
Whole meal bread with cheese: Multigrain or high fiber black bread with 1 slice of panel cheese. 165 calories, 3.5 g fat, 3 g sugar, 4% vitamin A, 10% vitamin D, 28% calcium.
Fruit Macedonia: Only about 120 Kcal and lots of fiber. It is sweet and that calms the craving for food. Contains many antioxidants.
15 almonds : Only 15 almonds, so they have low amounts of calories, lots of fiber, vitamin E, calcium, selenium and plant proteins as well as good fats that nourish the skin and hair.
Cookies with cheese: 5 whole-grain crackers with 50 grams of panela cheese. 145 calories, 3 g of fat, 1.4 g of sugar, 2.5 g of fiber, 2% of vitamin A, 6% of calcium.
Whole-grain toast with cheese: 170 Kcal with fiber, magnesium, potassium, calcium and proteins that is satiated.
Liqueur of banana and milk with sweetener: with half banana and 100 ml of milk you will see how you satiate; it also hydrates a lot and calms the anxiety in a healthy way.
Half sandwich Serrano ham and cheese: seasoning at once and has protein, calcium, potassium and much flavor.
Fruit: For sweet food cravings. In addition it cannot be easier. You should only eat a banana, apple, pear, orange, kiwi…
30 grams of sunflower seeds: they are about 180 Kcal with good minerals and vitamins as well as antioxidants. Sunflower seeds, not fried but toasted, are an excellent healthy snack.
Slice of bread with cottage cheese and sweet fruit: they are about 190 Kcal sweet but very healthy that help to calm the appetite eating between hours.
Fruit skewers: they are about 100 Kcal that offer several vitamins, lots of fiber and antioxidants.
Toast with low calorie cream cheese and 1 chopped olive: for a healthy salty snack with only 160 Kcal this is an excellent option to eat between hours.
Gelatin with fruits: they are only 80 Kcal that help you to hydrate and to add vitamins, minerals and fiber.
Half banana sprinkled with 1 tablespoon bitter cocoa: Cocoa contains many antioxidant polyphenols while it is rich in fiber, potassium and vitamins.
Tip: Choose foods high in water, fiber or air. Water-rich foods like soups, dairy, fruits and vegetables can make you feel satisfied with fewer calories. Foods with more than 3 grams of fiber will help you as fiber slows down the rate at which nutrients are absorbed, helping you to feel satisfied for longer, high fiber foods par excellence are vegetables, fruits and bread or whole-grain crackers.
Foods with air are bulky and low in calories, and they visually help the brain feel more satisfied. The popcorn homemade are an excellent choice, we can eat between one and two cups and consume less than 100 calories.