Snacking is an act of eating between regular meals, and it is common among people with very busy schedules. Many individuals tend to underestimate the importance of snacking in their daily diet. Some people see all snack foods as unhealthy foods that should be avoided, thereby resort to staying hungry till they have a chance to take their regular meal.
However, snacking throughout the day is beneficial for the health and maintains energy at optimal levels for activities throughout the day. For decades, nutritionists have been recommending snacking in conjunction with the regular meal because the body is a machine that constantly consumes energy and therefore needs to be fueled to function in the best possible way.
Without snacking, you will have to stay for a long time without eating, which will lead to a reduction of the nutrients in the blood and depletion of the energy available for the brain and other body organs. There are healthy snacks that you can take before or after your regular meal to power your body engine with no detriment to your health.
The usual diet plan, which includes two or three large meals a day, does not promote healthy eating. The volume of the human stomach is only 0.5 liters when empty, but it is often forced to stretch by eating more than is necessary, simply because people want to stuff their tummy with enough food that will sustain them till their next meal. As the stomach expands, you will need more and more food each time to feel fullness.
More so, avoiding snacking can make you become very hungry and lead to overeating. This is because people tend to eat a large amount of food after long fasting hours. Eating too much is not only bad for your figure; it greatly complicates digestion and slows down metabolism. Even our ancestors could rarely obtain a lot of food at once. For thousands of years, their bodies have adapted to the regular but small intake of calories: the carrot here, a handful of berries there.
In short, snacking helps to control hunger levels, maintain body energy and metabolism activity at optimal levels to perform at work or daily activities, and also allows you to lose or control your weight. In children, it is needed for the brain to function well and avoid the disruption of the normal growth process.
However, not just any food is to be classified as a healthy snack for breakfast, lunch, or dinner. Eating foods rich in sugars and refined carbohydrates (for example, industrial pastries, sweets, white flour pastries, chips, and similar snacks) are completely unsuitable because they can have a detrimental effect on the health, leading to an increase in calories and sugar level in the blood, which is known as hyperglycemia. A healthy snack contains a lot of protein and complex carbohydrates, and its calorie value is relatively low.
When talking about healthy snacks for breakfast, it is important to mention calories and measure portion sizes correctly no matter what breakfast you prepare. Your calorie count for the day can be completely wrong if you eat more than a single serving of breakfast food. Nevertheless, it provides long-term energy supply, improves digestion, and promotes muscle tissue growth. You must measure portion sizes correctly according to your daily calories’ requirement, no matter what breakfast you prepare.
In today’s article, you can find 15 healthy snacks that you can take for breakfast or any other time of the day.
Fitness bars are of two types: some are made of grain, sometimes with the addition of dried berries, dried fruits, nuts or dark chocolate. In contrast, others are based on fruits and nuts. Fruit and nut bars are the best choice for hungry office workers, but it’s also perfect for those who do physical activities regularly – athletes, regular visitors to fitness clubs as well as for people working in a factory. Both types of bars are healthy and are excellent options for a light snack. However, it must not contain sugar, seasonings, dyes and preservatives.
2. Muesli is a Healthy Snack
This is another good healthy snack for breakfast. It can be eaten raw or baked, and both types are perfect with milk or kefir. The raw type can be taken by adding fruit salad. You can chew baked bowls without adding other ingredients. Natural muesli contains a lot of fiber, which improves intestinal function; they are excellently saturated and contain vitamins. However, do not confuse muesli with maize flakes – these are different foods. Flakes are not nearly as healthy as they contain a lot of vegetable oils and sugars. Those who want to have it sweet may be advised to eat baked muesli with honey and dried fruit. It contains more calories than a diet, but contains an extra dose of vitamins and minerals.
3. Nuts as a Healthy Snack
Nuts are real ‘super food’. Almost all nuts contain a high dose of vitamins E and B3, lots of potassium, phosphorus and magnesium. It improves memory, concentration and performance. In addition, nuts lower cholesterol levels, reduce the risk of heart attack and benefit the genitals. But it will help if you are careful with it; nuts contain a lot of calories, so you should not eat more than 10 grams at a time.
4. Fruits and Berries
When you say ‘healthy snack’, you probably think of berries or fruits. But here you must also be careful. Of course, all fruits and berries are healthy, rich in fibre, vitamins and minerals. Some of them, such as grapes, bananas, figs, mangoes, persimmons, and cherries, contain a lot of sugar. If you are trying to deal with obesity, you need to limit it. Here is a short list of fruits with little sugar: grapefruits, watermelon, strawberries, and blueberries.
5. Vegetables as a Healthy Snack
There are no restrictions here! Celery stalks or vegetable salads are almost the best healthy snack. Vegetables, both raw and cooked, contain a lot of fibre, vitamins and antioxidants. It prolongs youthfulness, helps maintain a figure and improves overall health. The most useful vegetables – that is, with a high vitamin content and a low-calorie content – are broccoli, radishes, carrots, eggplants, peppers, cabbage, and celery. If you do not feel like eating a regular vegetable salad, toast vegetables (peppers, zucchini, eggplant, carrots, and beets, pumpkin, tomatoes are ideal for this) and make a vegetable sandwich with wholewheat bread.
6. Whole Grain Chips
Speaking of bread, wholemeal sandwiches and crispbread are also considered excellent choices for a healthy snack. Whole grains are not made from flour but are soaked, crushed and compressed. No flour, no – ideally – fat, let alone yeast or eggs. It is a heavy, slightly moist bread with a coarse texture.
They contain a lot of fibre; whole-grain chips improve metabolic processes and the condition of blood vessels, lower cholesterol levels, contain B vitamins, which are especially necessary for the functioning of the nervous system. But make no mistake – this is not a dietary product: 100 grams of such bread contains 300-350 calories, and if nuts, seeds and dried fruits are added, the calorie content is even higher.
Do not confuse whole wheat bread with wholemeal bread – they are different foods. Whole wheat bread contains sugar, yeast and other common ingredients. However, it is healthier than white bread and pastries because it contains more vitamins and fibre.
7. Dairy as a Healthy Snack
Natural yogurt, kefir, fermented baked milk and other fermented milk foods are a pleasant light snack: bonus – high content of calcium, the building material of teeth and bones. Lactobacilli, in kefir, helps maintain the normal gut microflora, but you should not just rely on it in the fight against diagnosed dysbiosis. Yet kefir is food, not medicine.
8. Cup Cakes
Mug cake is a type of diet cake that is very popular among healthy food lovers who use mug cakes as breakfast, afternoon snacks or dinner snacks. It is usually baked in a microwave in just five to seven minutes. This dessert is of course only useful if it is prepared without sugar and fat.
The presence of sweeteners in the composition allows you to enjoy the sweetness and not get extra calories. The recipe, which has already become a classic, contains low-fat cottage cheese and milk (you can use yogurt or kefir), an egg, bran ground into flour (oats, line, rice, etc.), baking powder and sugar substitute. Sometimes cocoa, honey, nuts and berries are added. Most of those who have ever tried to bake this dessert agree that the cooking process is simple. The most important thing is not to forget to add all the main ingredients. There are ready-made mixtures for sale with a balanced composition, which is suitable even for beginners.
They became popular about five to seven years ago. However, they started making them much earlier – in the 1970s, and in the US, people following an interest in a healthy lifestyle opened cafés for healthy food. Few people like to gnaw raw roots, but they are much more prefer crushed potatoes. Baby food is the same smoothie. Smoothies are a good option for those who do not like vegetable and fruit salad very much: they allow you to include such foods that few people would like to eat in your diets, such as beets or celery. The main thing is not to add syrup, sweet yogurt or ice cream to smoothies. Do not forget that the teeth and gums need a constant amount of health, which is absent if you are constantly eating fluids.
10. A Cup of Chicory with a Wedge of Chocolate
Roasted ground chicory is very similar to coffee. However, this drink has many benefits: it does not contain caffeine and does not increase blood pressure. Coffee drinkers often experience blood pressure problems, and an overdose of coffee often leads to nausea, moodiness, tremors, reduced cognitive function and insomnia. If life is not good for you without coffee, have a refreshing drink in the morning and replace it with chicory in the afternoon. A cup of chicory and a small piece of dark chocolate is a dose of antioxidants, minerals and vitamins. The chicory also contains insulin, a substance that better absorbs calcium and maintains a healthy intestinal microflora and normal weight.
11. Boiled Eggs Stuffed with Hummus
Eggs are an excellent source of protein, and for a delicious and nutritious snack, it is possible to combine them with hummus, a cooked chickpea cream that contains ingredients such as lemon juice, olive oil or garlic. To prepare the eggs with hummus, you only need to cook two hard-boiled eggs, and once you have prepared them, replace the yolk with a few tablespoons of hummus.
12. Rice pancakes with peanut butter and banana
Rice cakes are an ideal snack because of their nutritional value and low-calorie content. This food contains carbohydrates and fibre, and if you also add peanut butter, you get protein and monounsaturated fats to have a perfect snack (except that you are very healthy). It is possible to improve the taste of this snack if you add a few pieces of banana on top. The peanut butter must now be whole; otherwise, you use a product with a high content of added sugar.
13. Apple with peanut butter
Contrary to popular belief, peanut butter is very healthy as long as it contains no additives and is consumed in small amounts. Spread apple pieces on it for a complete snack full of vitamins and healthy fats. By the way, peanut butter is a delicious product without adding additional chemicals like salt, so make sure it only consists of crushed peanuts.
I hope that this article has helped you to learn that there is quick, easy, tasty and healthy snack food for breakfast and for any other time of the day! These are foods that you might have for long known and undeservedly lost attention for. This will easily make them occupy the first spot among your favorite healthy snack foods. You should also pay attention to the quantity of the snacks you take, depending on your daily calories needed. If you’ll like to order food online, we recommend that you use the eezly application to get the best healthy dishes at a great price.