10 quick and healthy snack ideas for everyday life

Making small snacks every three hours has become an indispensable habit for those looking for a healthy diet. In addition to keeping your metabolism revved up, they’re great for controlling your appetite before main meals.

Running out of healthy snacks? To add them to your routine, nutritionist Rafaela Ceni selected 10 tasty and nutritious options for quick snacks to always have on hand. Check out!

1. Fruits

Fruits are a great healthy snack option! In addition to delicious, they are rich in vitamins and fiber. For a complete snack, you can combine them with another type of food, such as low-fat yogurt. To get all the benefits, try to vary your fruits.

2. Oilseed mix

Nuts are practical to load and full of nutrients: protein, vitamin E, B vitamins, selenium, potassium and omega-3. They have anti-inflammatory action and are sources of fatty acids, which increase good cholesterol and decrease bad cholesterol. If your goal is to lose weight, pay attention to the amounts, as oilseeds are caloric. Nutritionist Rafaela Ceni indicates the mix containing 1 Brazil nut, 4 cashew nuts and 3 almonds. Choose salt-free options.

3. Cereal bar

It is a very practical snack to carry in the bag. Pay attention to the label and make good choices: give preference to bars rich in fiber, low in saturated fat and, preferably, low in calories.

4. Wholemeal bread with white cheese

It is a complete snack, as it has the complex carbohydrate associated with lean protein. For a snack, the nutritionist suggests 1 slice of wholegrain bread with 1 slice of white cheese. When choosing your bread, remember to check the amount of whole wheat flour in the product’s composition on the label, as well as the amount of fiber. Wholemeal flour should be the first item on the ingredients list, which indicates that it is the item present in the greatest quantity in the product.

5. Wholemeal toast with light curd

As with wholemeal bread, two wholemeal toasts with light curd make a good snack. The light curd can be replaced by light ricotta cream, diet jelly or even processed cheese. Again, remember to make sure your toast is really wholegrain!

6. Light yogurt

Light yogurt is rich in calcium and helps to maintain the intestinal flora. For a complete snack, add grains, cereal, and chopped fruit. Rafaela suggests 1 pot of fat-free yogurt with 1 tablespoon of chia seed, flaxseed, granola or oatmeal.

7. Dehydrated fruits

As healthy as a serving of fruit, they do not lose their nutritional value, they are just naturally sweeter because, with the removal of water, the fruit’s sugar is concentrated. Rich in fiber, minerals, potassium, magnesium and vitamin A, dried fruits are great snack options. Before buying, remember to check that they have no added sugar.

8. Natural sandwich

A natural sandwich can be a good option to eat between meals. Stuff whole-grain bread with lettuce, tomato, carrot and a lean protein, like a slice of white cheese and a slice of turkey blanquet (which, according to the nutritionist, has less sodium, fat and cholesterol than turkey breast). If your goal is to lose weight, you can opt for a mini-sandwich, made with just one slice of bread cut in half.

9. Green juice

It helps eliminate toxins from the body, decreases fluid retention and can be very refreshing. There are many recipes for green juice, the nutritionist gives a suggestion: 2 slices of pineapple, half a squeezed lemon, a leaf of organic cabbage, a handful of mint and a zest of ginger. Blend everything in a blender with ice water. You can also replace the water with coconut water. If you want, sweeten with honey or sweetener.

10. Fruit vitamin

For a yummy and healthy snack, how about a fruit smoothie? Blend a portion of fruit of your choice in a blender with 1 small glass (150ml) of skimmed milk. If you want, add a tablespoon of flaxseed or oatmeal and, if necessary, sweeten it with sweetener.

So, did you like the suggestions? Now that you’re full of ideas, remember to always have a healthy snack close by. This is a great habit to keep you from slipping off the diet.

Nutritionist Rafaela Ceni also advises that, in order to obtain a greater range of nutrients throughout the day, the ideal is always to vary the food with each snack.

In addition, it is important to remember that each person has a different need for calories and nutrients, which depends on several factors, such as age, physical activity practiced and the goal of each one. Therefore, it is always good to seek the advice of a professional.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.