The Importance of Snacking



Healthy snack or snacks refer to a smaller portion of food other than the main meals of the day, that is consumed between regular meals.

The size of the healthy snacks should be appropriate to remove the feeling of hunger, but not so big that you can remove the appetite for the next meal.

Eating healthy snacks is a way to help maintain a schedule of meal ordered and avoid excesses, and that when the next meal will not be so hungry. Keep your body well hydrated and nourished is vital for the proper functioning of the body.

A snack mid-morning or afternoon can help keep blood sugar levels and avoid hypoglycemia. In the market there are many products that have the legend of light, sugar free and low in fat, but this does not necessarily mean they are healthy snacks. It is important that you check the nutritional information and take into account the amount of calories, carbohydrates and fats you should eat to not overdo your daily intake.

The caloric value of the healthy snacks should be approximately 10-15% of the diet, according to the requirements of each person, but for those who want a nutritious snack with less than 100 calories, these would be excellence choices for you.

Nuts and seeds. Seeds of pumpkin, sunflower, sesame, walnuts, almonds, hazelnuts … Prepare a mixture and only consumes little fist. You could boost! (Mix 10 g of pumpkin seeds, sunflower, sesame, walnuts and hazelnuts, the result can divide for three days, gives you 98 calories)

Yogurt with flaxseed. Choose a low-fat plain yogurt and check their nutritional information, choose the one that suits your diet. Agrégale a couple of tablespoons of flaxseed. This snack will not only help for digestion, it is also rich in fiber and Omega 3 and 6 oils necessary for a healthy diet. (100 g of fat yogurt has 40 calories and three tablespoons of flaxseed have 39 calories = 79 calories)

Mix cranberries, almonds and granola. You can consume 1 tablespoon granola, five almonds and 1/4 cup dried cranberries. This healthy snack gives you satiety. (1 tablespoon granola: 20 calories, 5 almonds: 35 calories, 1/4 cup blueberries: 20 calories = 75 calories)

Bread with jam. A slice of bread with some jam brings a lot of energy, so it helps you pay all morning until it’s mealtime. (1 slice of bread has 69 calories, 1 tablespoon strawberry jam sugar has 20 calories = 89 calories)

Whole-grain crackers. By having complex carbohydrates create a feeling of fullness for longer, making them a healthy and ideal for midday snack. Two cookies are sufficient to satisfy hunger. (2 cookies contain 90 calories)

Dark Chocolate. The black chocolate is an excellent source of antioxidants, you can eat a small piece and make it a healthy snack that will calm the hunger and will not alter your blood glucose levels. (1 square of 10 g of dark or bitter chocolate: 60 calories)

Cookies with some cheese or cottage cheese. Choose low-salt crackers (or salt) and a low-fat cheese. Three crackers with some cheese or cottage cheese provide fiber, calcium and protein. (3 cookies: 49 calories, 2 tablespoons of cottage cheese: 48 calories = 97 calories)

carrot sticks. They are an excellent snack since having a high content of fiber, potassium and phosphorus are invigorating if you feel tired. (1 cup carrots: 52 calories)

Energy Bar. If you are watching your weight, this bar is a good alternative for the amount of fiber it contains, choose one that has a low caloric intake, which will make it a healthy snack. (1 stick of Special K has 70 calories)

Popcorn. They are a very healthy choice. You can eat them without salt or butter. 1 cup contains only 31 calories.

These snacks have less than 100 calories and hence cannot pose any threat to normal function of body metabolism.


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