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How to have a snack without harm to the figure, this question, most likely, asked any person who adheres to the principles of proper nutrition. It’s no secret that in order to maintain a healthy and beautiful body, nutritionists recommend eating three times a day and having a couple of snacks throughout the day. The first snack can be between breakfast and lunch, and the second between lunch and dinner. Also, if you experience severe hunger in the evening, and sometimes it happens that because of hunger it is not even possible to fall asleep, you can have a snack before bedtime. The recommended calorie content of a snack should not exceed 200 kcal, otherwise, you will not want to have a full lunch or dinner, and it is not advisable to skip meals.
How to have a snack without harm to the figure? The Calorizator team has prepared for you a selection of simple and tasty snacks that you can easily take with you to work or have a snack at home.
1. Cottage cheese with fruits or berries
Of course, cottage cheese is in the first place in the list of healthy snacks. Choose cottage cheese up to 5% fat, but do not take completely fat-free. Nutritionists say that there is nothing useful in it, and to improve the taste, starch, improvers and stabilizers are often added to low-fat cottage cheese. If you can’t just eat cottage cheese, add an apple or other not very sweet fruit or berries to it. If you spend a little time, then the apple and cottage cheese can be baked in the oven, then you will get not only a snack, but also a dessert. The calorie content of such a snack weighing as much as 250 grams will be approximately 160-170 kcal.
2. Avocado toast
Avocado toast can be a delicious snack option. To do this, spread or cut 40 grams of avocado on a whole grain bread and add cherry tomatoes, cut in halves or quarters, for beauty, about 50 grams. Salt and pepper to taste. This snack is best done at home. It takes a minute to cook, but it’s delicious! The calorie content of the snack is 162 kcal, but it may differ slightly, depending on the calorie content of the bread.
3. Carrot salad with nuts
Sometimes, for a snack you want something simple, light and bright. Fresh carrot salad with nuts and yoghurt is perfect. It can be prepared in advance and taken with you in a container to work. For one snack, grate 150 grams of carrots on a coarse grater, add a couple of tablespoons of Greek yogurt 2% fat and some walnuts – 10 grams. The calorie content will be about 145 kcal. The same salad can be made from beets and cabbage.
4. Boiled eggs
If you don’t feel like cooking anything, keep a couple of hard-boiled eggs in the refrigerator. This is a great snack. In a couple of pieces, only 176 kcal. Lots of protein and vitamin D.
5. Protein shake
If you are exercising, then you need something to eat after exercise. This snack needs to be high in protein to close the metabolic window. It is not always convenient to carry lean baked and boiled meat in containers, here a protein shake will come to the rescue. Now on the sports food market, their choice is huge. Choose the one that you like to your taste, be sure to pay attention to KBZHU. And follow the recommended rate, it is usually indicated on the package. There are usually 20-30 grams of protein powder per serving. For a snack, we made a double portion (40 grams of protein) and if you mix it with water, the calorie content of one such cocktail will turn out to be 170-180 kcal, depending on the protein (calorizer). And protein satisfies hunger well. In addition, it helps fight off sugar cravings because the manufacturers make the protein as tasty as possible.
6. Tuna sandwich
Delicious whole grain bread sandwiches with tuna in their own juice can be an excellent and quick snack option. Cooking them is as easy as shelling pears of tuna on a slice of whole grain bread. Or you may not cook at all, but just eat tuna with a bite with bread or even without it. Calorie content of 2 sandwiches (30 grams of bread + 55 grams of tuna) – 114 kcal. For beauty, sandwiches can be supplemented with greens, it will not add calories, but it will look delicious. Just don’t confuse tuna in its own juice with tuna in oil. The calorie content of tuna in oil is very high.
7. Cheese with olives
A few slices of your favorite cheese can also be a worthy snack. And if they are supplemented with olives, then the snack will turn out to be bright and tasty. Take about 30 grams of tilsiter cheese and 7 olives, place them on a plate or make canapes. To such a very simple appetizer, according to your mood, you can add any fresh vegetables: cherry tomatoes, cucumbers and bell peppers. The calorie content of cheese and olives canapes is 170 kcal. The only thing is that cheese and olives contain salt and the snack will be salty, it can retain water in the body.
8. Nuts
It is convenient to have a snack “on the go” and “on the run” with nuts. In any supermarket, you can buy a mixture of nuts or some particular favorite type of nuts. Just always read the composition, often a lot of salt is added to the nuts or they are covered with a sweet glaze. And the best choice would be to buy nuts on the market by weight and make your own nut mix. Take with you to work and on the road in a small zip bag or container. The recommended daily allowance is 20 grams of nuts per day, this is only about 100 kcal, depending on the nuts. Nuts are tasty and satisfying, they are easy to overeat and not even notice, so it is best to weigh them before eating nuts.
9. Fruit and berry smoothie
A liquid snack is also a snack! If you are away from home all day and you cannot sit down and grab a snack, it is very convenient to pour a smoothie into a bottle and drink during the day. Smoothie ingredients can be very different. In summer, you can use any seasonal berries and fruits for smoothies (calorizator). And in winter, banana-based thick smoothies are great. For example, you can make a banana and kiwi smoothie. For one serving, take 1 frozen banana, 2 kiwi and add a little low-fat cottage cheese (50 g cottage cheese 2%). Then whisk everything with a blender until smooth. Banana adds sweetness, kiwi is refreshing, and curd is additional protein. Such a snack is hearty and tasty. Its calorie content is 204 kcal per serving.
10. Dried fruits with fermented milk products
Dried fruits should not be ignored! They carry a lot of benefits. A delicious snack is Greek yogurt with dried apricots. Greek yogurt can be bought at almost any store, and a small bag of dried apricots can be carried in your purse just in case. A standard jar of yogurt 200 grams and 5 pieces (30 grams) of dried apricots is 196 kcal.
When composing the menu and calculating the daily intake of KBZhU, do not bypass snacks, they are very important for the normal functioning of the digestive system. Of course, if you let everything take its course, you can bite too much, so it is advisable, at least for the first time, to weigh all the products and write them into the calorie analyzer in order to preserve harmony and beauty.