The Best Healthy and Balanced Snacks

Long decried, because considered as a pleasure reserved for children, the snack has for some time recovered its letters of nobility. The snack is indeed recommended today to all, whether you are young or old. To learn more about this semi-meal, and discover some of the best healthy and balanced snacks, read on.

What is a snack?

A snack is neither asnack nor a real meal. It is characterized by its lightness, since it must represent less than 25% of the daily nutritional intake (100 to 150 kcal). It aims to fill a slight hunger (due to too light or skipped meals, or intense physical exertion), waiting for a more consistent food intake. It can be taken at any time of the day, but it is common to consume it mid-morning or during the afternoon.

The snack is not mandatory for a healthy adult. Moreover, it is strongly recommended for children, whose nutritional needs are different – growth and energy expenditure often important. It is also recommended for pregnant women and the elderly, who sometimes suffer fromdigestive disordersand require further fractionation of their meals.

A healthy and balanced snack has many benefits:

• It avoids unwanted snacking throughout the day.
• It allows you to eat less during meals and to be more attentive to your feelings of hunger andsatiety.
• It helps maintain a stable energy level, without pump stroke or weakness.
• It contributes to the regulation of blood sugar, and thus prevents fat storage and weight gain.
• It makes it possible to fill possibledeficiencies, when one is a “little eater”.
• It is a boost of energy, after asports session.

What are the healthiest and most balanced snacks?

A good snack is not too sweet, too salty, or too fatty. The purpose of the snack is above all to:

• Calm a real feeling of hunger (and not a “false” hunger, that is to say a desire to eat to cheat boredom, sadness orstress, and which will ultimately give rise to “emotional” pounds)
• Regain a boost of energy, in case offatiguerelated to hypoglycemia

Also, it must be nutritionally interesting: combine at least two of the four food groups, be rich infiberand providemicronutrients.

Healthy^{snack No.}1: Cottage cheese and fresh fruit

Cottage cheeseis the friend of the line, as long as it is chosen low in fat. It is a reliable source of protein andvitamin Dand is very filling. Combined with fresh seasonal fruit, it turns into a balanced and delicious snack. 100 g of cottage cheese “Weigh” only 75 kcal. If you add a few pieces of apple,orange or a handful of berries, you meet the nutritional recommendations.

Healthy Snack # ² : Hummus and Cucumber

Hummus is a puree of chickpeas and tahini (sesame puree), seasoned with garlic, salt and lemon juice. Very nutritious, rich invegetable proteinsand monounsaturated fats, it is an interesting snack in case of temporary fatigue. It can be eaten with different vegetables cut into sticks. Cucumber goes very well with the mild flavor of hummus, and is a low calorie food, rich in water and vitamins. Also, 30 to 40 g of hummus, accompanied by a few pieces of cucumber, will be a healthy snack.

Healthy^{snack 3:}Chia pudding

Chia seeds have the particularity of swelling on contact with a liquid. In question: their content of mucilage, fibers that turn into a gel as soon as they are hydrated. Also chia is very suitable for the preparation ofPuddingstag. For a healthy snack, it is therefore sufficient to mix 2 tablespoons of chia seeds with 200 ml of milk or vegetable milk in a glass, stir and leave to stand for half an hour. Chia pudding can be flavored with vanilla orCinnamon , and accompanied by pieces of fruit (pineapple, apricot, red fruits, pear).

Healthy snack # ⁴ : Hard-boiled egg and cherry tomatoes

A hard -boiled egg , a source of Proteinand vitamin D, can be a healthy and satisfying snack. What’s more if it is associated with a fiber intake, like a few cherry tomatoes. In terms of calories, this snack is more than correct: 77 kcal for a hard-boiled egg, 29 kcal for 100 g of cherry tomatoes. Suffice to say that this healthy snack will have no impact on thebalance , but will undoubtedly hold until the next meal.

Healthy Snack # ⁵ : Fruit Smoothie

A snack can also be drunk! Thus, the smoothie is an entirely conceivable alternative. On the other hand, it is a question of preparing it oneself, rather than buying it in the trade. Indeed, many “industrial” smoothies are too sweet to be considered balanced.To make a homemade smoothie, simply mix a natural yogurt , pieces of fruit(of your choice) and a handful of ice cubesin a blender . In addition to being satiating, the smoothie has the advantage of rehydrating well. A healthy and very summery snack!

Healthy Snack # ⁶ : Crispy Smoked Trout Toast

Some commercial products can be used to make balanced snacks, such as crispy toast. Prefer those without added sugar, rather fine and made from rye flour. To prepare one or two “appetite suppressant” sandwiches: spread a little fresh cheese (cottage cheese type) on your sandwich, then a slice of smoked trout, and a squeeze of lemon, if you wish. This gourmet snack is ideal for filling smallappetites .

Healthy Snack # ⁷ : Banana-Peanut

A very popular snack at the moment, but which has the advantage of providing a good dose of energy. Bananasareindeed a healthy source of carbohydrates and fiber, while peanut butter provides the body with the protein it needs. Also, it is possible to consume, at,time , a banana cut into slices, soaked in a little peanut butter (2 tablespoons maximum). A delicacy that will delight more than one.

Healthy Snack # ⁸ : Baked Apple and Nuts

A snack doesn’t have to be made ofraw food. Bakedapples, our grandmothers’ tasty recipe, are a healthy and delicious snack. Simply place a few shelled apples in the oven, sprinkle them with a little cinnamon and honey, prick them with a fork, pour a little water into the bottom of the dish and bake at 180ofor half an hour. After the oven, you can enjoy your apple in the oven with some walnut kernels. A fantastic, healthy snack that will undoubtedly remind you of your childhood!