What to eat for lunch. Snacks on proper nutrition - healthy recipes. The best time for snacks

Office life is stressful and conducive to overeating. In order not to gain excess weight and maintain health, physical activity and diet are required. It's good if there is a canteen nearby. There is buckwheat porridge or vegetable stew. If not, then hunger will sooner or later make you think about how to have a bite to eat at work without harming your figure. .

There are two options - to take something from home with you or buy a snack in the nearest store.

Do not forget that breakfast and dinner should also be dietary.

Why do you need a healthy snack at work?

Small portions between main meals control hunger, support performance. This is an element of fractional nutrition, advocated by nutritionists. It is also a necessary condition for productive work. Proper snacking is good for weight loss and overall health. Thanks to them, it is possible to avoid discomfort and sharp jumps in blood sugar.

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Benefits of snacking:

• Protect from stress and create psychological comfort. Small intermediate meals help you focus on your duties, eliminating the wait for dinner.
• Improve digestion. A small snack is quickly absorbed. It requires fewer enzymes than a hearty meal. The digestive tract is not overloaded and works better.
• Get rid of the desire to "eat up to satiety". The longer you don't eat, the more your appetite builds up. It is caused by a peptide hormone ghrelin. It is produced by the lining of the stomach. When you are very hungry, it is difficult to control the amount of food eaten. The result is overeating.
• Activate metabolism. Large intervals between meals cause the body to work in saving mode, to make reserves and slow down the metabolism. What this leads to, you yourself know. The waist disappears, the figure deteriorates. Rare, but plentiful food provokes weight gain.
• Energetically energize all internal organs, including the brain. The result is increased productivity, no desire to rest. This is especially important for knowledge workers. It is easier for them to maintain mental activity all day long without resorting to another cup of coffee.

You see, snacks are healthy and profitable. Now let's figure out how to snack properly. But first I want to note: it is unlikely that all of the above applies to obese people.

If the cell receptors have lost sensitivity to insulin, then saturation comes with a great delay. In this case, fractional nutrition is not recommended.

The right snack for work - what is it?

The basic principle is to prepare meals in advance. Avoid situations when your stomach is already growling, and only caramels are at hand. Follow these guidelines:

• Let the portion be modest. Enough 7-10% of the daily volume.
• Eat carbohydrates in the first half of the day. Set aside the afternoon for lighter meals.
• Watch the quality, expiration date. Dairy products will stand at room temperature for a couple of hours. Then eat them or refrigerate them.
• Seize the moment. Arrange a second breakfast 2.5-3 hours after the first, and an afternoon snack - 3 hours after lunch. Take a short break for 5-10 minutes. Relax, take a break. This will allow you to optimally distribute resources, maintain cheerfulness until the end of the working day.

Healthy snack for weight loss will not let appetite break out, will not overload the stomach. After him, he will not pull into sleep. He will give strength, cheer up.

Do not chew anything on the run. Do not grab the first thing that fell on the store shelves. Sooner or later, this will lead to digestive problems, beriberi or diabetes.

At the workplace, it is better to be a little hungry than too full. Also, sometimes we mistake thirst for hunger. Don't get dehydrated. A good habit is to drink green tea. The main thing is that a bag of bagels or gingerbread is not attached to it 😉

What are the benefits of eating at work?

A busy schedule is no reason to abandon a balanced diet and diet. Here is a list of the most suitable products for a quick and healthy snack at work:

• cheese toast,
• hard boiled egg,
• peeled,
• muesli bar,
• whole grain cereals,
• dried fruits,
• nuts or
• tangerines,

Soups from legumes or “cold” oatmeal in a jar I do not advise you to take with you. This is clearly not something you can eat at work. The exception is the availability of conditions for storage and heating. Fish, meat, eggs are all good, but not for office snacks. The same goes for smoothies, stuffed apples and other culinary delights. I have absolutely no idea how to carry them in my purse.

Useful snack at work for losing weight: what to take from home?

Let's focus on universal options. They will quickly saturate and keep harmony. I picked up seven recipes that won't crumble or spill on the way.

Put a boiled egg, diced Adyghe cheese, seasonal vegetables in a plastic container. You will get a low-carb meal, rich in proteins and vitamins.

Fruit snack. Cut a large slice of pineapple, pear, kiwi. Add grapes and a few orange slices.

Fill a lunchbox with a mixture of dried apricots, dried figs, prunes, and shelled pumpkin seeds. Don't forget the spoon so you don't pick it up with your fingers.

Try making a vinaigrette, but don't put potatoes in it. Ingredients: a quarter of boiled beets, cucumber, 50 g of canned peas, some greens.

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Make a sandwich with ricotta and mango. Use 2 whole grain toast. Spread one with ricotta and the other with mango pulp puree with lemon juice. Place together and wrap in cling film.

Release the grapefruit slices from the films, divide into pieces. Add 100 g of low-fat cottage cheese, a tablespoon of cereal.

Fry cheesecakes once a week. Mash a pack of cottage cheese with an egg and 2 tbsp. cornmeal, stir. Form balls the size of a walnut. Let in a small amount of vegetable oil under a closed lid.

What to choose for a snack in the store?

It is unlikely that today there is at least one office away from the supermarket. I often see employees and students picking up chocolates, chips, and cookies at Magnit at lunchtime. It makes me want to say to them, “Look! There is a huge selection of equally tasty, but much more nutritious foods around.

What you should pay attention to:

• Fresh fruits. An ideal snack option is a ripe banana. It does not have to be washed, it is hearty and sweet. Kiwi, grapes, apples or tangerines are also suitable. They help digestion, they have a lot of fiber and trace elements.
• Cucumber or tomato.
• Portion salad. Many supermarkets now sell fresh packs. See that there is no mayonnaise in it.
• Low-fat kefir, yogurt without additives, fermented baked milk.
• Diet bread.
• Vacuum-packed boiled corn or beets.
• Suluguni, mozzarella, brie.
• Bitter chocolate. Not dark, not milky, but bitter, with a maximum percentage of cocoa in the composition. A small piece is enough for a snack. The product will support the nervous system, activates the thought process. It supplies the body with magnesium, potassium, phosphorus and iron.

One of my favorite snacks is unsweetened corn flakes. I treat them like porridge, only in a dry form. Do not forget that 100 grams will provide almost a quarter of the daily requirement of kilocalories.

What is not suitable for a snack?

Not only at work, but also in everyday life, carefully monitor what you eat. Choose only high-quality low-calorie meals. This will protect you from many troubles in the future (tested from personal experience).

If you are on a diet, remove the following items from the menu:

• waffles, muffins, buns, cakes;
• any sweets, chocolate bars,
• halva, sherbet;
• sausages, lard;
• sweet cocktails, nectars from a pack, Coca-Cola, other carbonated drinks;
• fast food, french fries, chips, crackers;
• donuts, pasties, pies.

The listed positions contain too much fat and carbohydrates. These snacks do not provide enough fiber or protein, let alone vitamins or minerals. They contain flavor enhancers, preservatives and flavorings that encourage overeating.

Conclusion

Most modern offices don't have kitchenettes, which is a pity. It is time for employers to take care of the comfort of their employees. It’s not so difficult to organize a corner with an electric kettle, a refrigerator and a microwave (remember how the protagonist’s wife dined in Breaking Bad?). Then the problem of snacking will disappear by itself.

Otherwise, office workers will decide what to have a bite to eat at work without harm to their figure and health. I hope my review is useful to them.

Speaking about proper nutrition, we mean not just eating healthy foods, but also eating in small portions, every 2-3 hours. Accordingly, the daily diet will consist not only of breakfast, lunch, dinner, but also accommodate small snacks between them. Our task is to make these snacks useful for our body. A proper snack should not be done on the run, it should be regarded as a full meal.

Eating a lot and in large portions is harmful to the body. When a person eats 3 times a day and at the same time overeats heavily, the metabolism can slow down. Food that enters the body very slowly and is poorly absorbed. A person thinks that he enriches his body with vitamins, but in the end it only harms him.

It is much easier for the body to process food that comes into the body gradually. For example, it is advisable to eat about six times a day, but in small portions.

With six meals a day, the volume of food decreases, the stomach does not stretch.
Here is a simple example. The man came home from work hungry. In the morning I didn’t eat anything and didn’t have time to have lunch. He eats a large portion of food, and the body stores a certain amount of fat in reserve. And then the person is perplexed and indignant where the sides on his waist come from, the sagging belly, because I only eat once a day.

With a healthy diet and snacks, there will be no painful feeling of hunger, especially since there will always be a light snack at hand.

A person can plan his own diet. To be both useful and tasty.

When is the best time to eat?

You have to eat properly. This is done when you are already hungry, or between breakfast and lunch. For people who may forget to eat, small reminder sticky notes can be used, or just set an alarm on a cell phone.
For a snack, it is not necessary to allocate too much time, it will be enough for you to devote 5-10 minutes to it. Even if you have a lot of work, you need to be distracted and thus it will turn out that you will rest and replenish your body with useful substances and vitamins.

Approximate power scheme:

• 6:00-9:00-breakfast
• 11:00 - snack (second breakfast)
• 13:00-15:00-lunch
• 16:00-17:00 - snack (afternoon snack)
• 18:00-19:00 dinner
• 21:00 - snack (second dinner)

What foods can be eaten for a healthy snack?

Nutritionists say that for a snack, foods rich in proteins and carbohydrates should be used. They are not very high in calories, and will give you a lot of energy for the whole working day.

These products are:

• cottage cheese, yogurt;
• citrus;
• nuts, dried fruits, berries;
• eggs;
• fresh vegetables and fruits.

But the most important thing is to watch the portion, and in no case overeat.

First snack or second breakfast or lunch

If in the morning, in a hurry getting ready for work, you did not have time to have breakfast and your breakfast consisted only of a cup of coffee, then during your snack you should definitely eat something substantial. The ideal option in this case would be the use of oatmeal, cheesecakes or scrambled eggs. But if the breakfast was hearty, then you can have a snack with some kind of fruit, fresh or in the form of dried fruits. They are good for snacking. For people working in an office, or in a crowded place, these products will be very appropriate, because they do not interfere with others with unnecessary odors.

A good option for a snack is boiled corn. She is useful and nutritious. During heat treatment, corn does not lose all its beneficial properties. People love to snack on a couple of apples. It is better not to do this, because apples cause the secretion of gastric juice, and you may feel hungry. If you have enough free time, you can prepare snacks for yourself in advance. Apple baked with cottage cheese, with the addition of honey; cottage cheese balls with dried fruits and nuts; milkshakes with berries and cottage cheese and much more. Let your imagination fly and you will be surprised to see how many tasty and healthy snacks she will give you.

Second snack or afternoon snack

The second snack is very important for people adhering to proper nutrition. It is especially important for those who have a habit of having dinner late or often staying late at work. It is thanks to this snack that you will not be overtaken by the feeling of hunger by surprise. It will allow you to stretch the feeling of satiety until dinner and will not let you overeat. For an afternoon snack, protein and carbohydrate foods with a high fiber content are well suited. Fans of fermented milk products can please themselves with kefir, fermented baked milk, yogurt or low-fat cottage cheese. Vegetable salad with cheese and olive oil, vinaigrette with a minimum content of potatoes, will serve as a source of fiber for your body.

Evening snack

Evening snack is the last meal before bed. Adhering to the principles of proper nutrition for an evening snack, it is advisable to use predominantly protein foods. You need to have a snack no later than three hours before bedtime. Going to bed preferably with an empty stomach. For an evening snack, a glass of low-calorie kefir or unsweetened yogurt is perfect. You can snack on boiled egg whites or make an omelette out of them by mixing a couple of egg whites with 40 grams of milk. Fans of dairy products can afford a glass of warm milk as a snack. If in your refrigerator there is only milk with a high percentage of fat content, you can dilute it with warm boiled water, in a ratio of 1 to 1.

Snacks for people with limited time.

Many people who do not have enough time to eat quietly do it on the run. They run into a fast food restaurant on the way to work, throwing another burger into themselves, and after a while they are surprised that the feeling of hunger overtook them again. Products in such establishments are not only far from the principles of proper nutrition, but also extremely harmful. If you don't have time for a normal snack, you can eat a banana, a handful of nuts, or drink drinking yogurt.

Wrong snack

The 21st century is the age of information technology. A time when people have less and less free time. The time when food materializes on your table in minutes. All you need is a smartphone with internet access. But unfortunately this food can hardly be called healthy. And the wrong snacks are harmful to our health. They give us a short-term feeling of satiety and after a while our body demands to satisfy its needs again. All those who monitor their health and their figure should avoid eating foods such as

• fast food
• soda
• cakes, pastries, sweets and cookies
• sausages
• noodles, potatoes and instant soups
• crackers, chips, salted nuts and salted fish

The right snack can not only preserve health, but also the figure and nerves of a person. Adhering to a certain diet and not forgetting about the right snacks, you will feel like a person full of energy day after day. Extra pounds will go away, and health will be much stronger. Therefore, you need to eat right and at the same time have fun.

“Tasty” is no longer synonymous with “harmful”. On the contrary, light and appetizing snacks will only benefit your health and figure.

We have good news for you - snacking is good for you. When you eat little and often, your blood sugar stays the same and your metabolism speeds up. The most important thing in snacking is to choose the right and high-quality foods that are rich in proteins and fiber. But about high-calorie cookies, chips and cakes, which contain a large amount of carbohydrates, sugar and salt, it is better to forget forever.

So, it's time to check out our selection of the best snacks.

Popular

1. Refresh after dinner

Frozen popsicles are a great alternative to sorbets and ice cream sundaes. One serving contains only 100 kcal.

2. Cheese dilemma

If earlier cheese belonged to the category of products - the enemies of a good figure, now nutritionists insist on its benefits. Snack on a cracker with a piece of low-fat cheese - and the feeling of satiety will not leave you for a long time.

3. An interesting combination

Apples with peanut butter are an unusual and tasty snack. Cut the apples into pieces and spread a thin layer of peanut butter on top. Fiber and protein will fill you with energy for the whole day.

4. If you want something hotter...

…opt for vegetable soup. Scientists have found that the constant consumption of vegetable soups reduces the desire to eat something high-calorie by 20%!

5. Easy

When there is absolutely no time for a snack, Greek yogurt will help you out, which helps to maintain normal weight. Alternatively, put the yogurt in the freezer and enjoy delicious low-calorie ice cream in an hour.

6. Oatmeal , sir

Pour half a cup of oatmeal with water or skim milk and microwave. When the porridge is cooked, add a tablespoon of honey and almonds. Well, very tasty!

7. Why give up hot chocolate when…

... it is possible and necessary to replace regular milk with skim milk when preparing it. One little trick and you have a rich drink loaded with B vitamins, calcium and protein.

8. It's time for a drink in front of the TV ...

... a glass of kefir. It will improve digestion, restore microflora and unload the stomach before going to bed. The only contraindication is if you have high acidity, you should not get carried away with this drink.

Strawberries have long been valued by nutritionists due to their high content of vitamin C and substances that remove excess fluid from the body. And we love strawberries also for the fact that together with dark chocolate it turns out divinely delicious!

10. Keeps you energized throughout the day…

...vegetable omelet. Recipe: fry chopped peppers, mushrooms, tomatoes and basil in a pan. Separate the whites from the yolks and beat well. Pour the protein mass into the pan and, under the lid, cook the omelette over low heat until cooked. Protein charge for the day is provided to you.

11. If only a vending machine is at hand ...

…buy dried fruits, which contain dietary fiber (just make sure they don't have added sugar), or a bag of nuts, as they are rich in various vitamins. By the way, these small bags are convenient to carry in your purse or carry in the car.

Fight against temptation

Drink plenty of water
It not only removes toxins from the body, but also perfectly saturates and satisfies the feeling of hunger.

Brush your teeth after eating
If you brush your teeth after every meal, then on a psychological level you will perceive this procedure as the final one and you are unlikely to want to have a snack after it.

walk
Try to spend more time outdoors. It will take your mind off food.

Photo by Jeremy Park/ACP. Fotodom

Almost every day, people during short breaks at work or study need a quick and satisfying snack. Often, such snacks do not bring any benefit to the body, as people choose fatty and high-carbohydrate foods, which are immediately deposited in extra pounds, and the feeling of hunger returns in just an hour. In this article, useful snacks at work for losing weight will be considered, as well as the products included in them will be analyzed in detail.

Why is it important to eat healthy

Not all diets that can be found on the Internet are effective and useful, and some of them are completely dangerous to health. Diets that call for excluding all carbohydrates from the diet (like the Kremlin one), drinking only liquids and eating only rice for a whole week can put the body's digestive system into a stressful state, and extra pounds will soon come even faster than they left.

First of all, the diet should be beneficial for the body and be based on the principles of proper nutrition (PP), enriching the body with all the necessary substances, vitamins and minerals. Initially, it should be understood that for each person, depending on his height, weight and physical activity, there is a certain norm of proteins, fats and carbohydrates necessary for consumption, adhering to which, you can control your weight.

Important! Through proper nutrition, it is quite possible to lose weight without harm to health.

British scientists have conducted numerous experiments and studies related to nutrition, which have shown that by making small changes in your diet, you can feel better and live longer. What motivation is still needed in order to start eating healthy right now? More specifically, by improving the quality of their food by as little as 20%, people reduce their risk of death by 8–18% over the next 12 years. This can be done, for example, by replacing one portion of meat per week with more healthy foods, such as nuts or legumes.

Healthy snacks are important during weight loss

Healthy eating also applies to snacking when losing weight. Eating a burger with fries during a snack, after which you have to continue doing sedentary work, a person risks not only gaining extra pounds, but also acquiring health problems.

Many nutritionists claim that by following the rules of proper nutrition and eating healthy foods, you can reduce weight by 4 to 6 kilograms per month.

What products to choose during the work schedule

Very few people wonder what they can snack on when losing weight, so during breaks they prefer foods that contain a very high amount of carbohydrates, thereby hoping to satisfy their hunger for a long time. As practice shows, such products include various fried pies, buns, pizza, chocolates, and especially shawarma, hamburgers and other fast food that have recently gained popularity. But, ordering these products every day, no one thinks about the fact that they contain a "bouquet" of harmful substances, such as cholesterol, trans fats, flavor enhancers, phosphates, carcinogens, and preservatives. After eating such foods, a person quickly gets tired and feels tired throughout the day, attributing this to lack of sleep, but this is not at all the case. The systematic use of the above products threatens the appearance of problems with the cardiovascular, urinary, digestive systems and, of course, obesity.

Are all people who have a short break for a snack, doomed to such problems? Of course not, because there are so many alternative options for tasty and healthy snacks for losing weight.

There are many options for a healthy snack

Snacking is an integral part of the diet, because in this way a person makes it clear to the body that no one is going to starve him and there is no need to store fat in reserve.

So, what can you eat without harm to the figure:

• Yogurt, kefir and other similar fermented milk products (with the exception of fatty curds in chocolate icing). Multiple bacteria found in dairy products have a positive effect on the digestion process, and also prevent the appearance of gas in the gastrointestinal tract, thereby preventing the appearance of abdominal pain. Such products without additives are a good source of protein, and contain a minimum of fat, which makes it possible to snack even when losing weight.
• Fruits and berries. These products are suitable for consumption both fresh and frozen. Numerous vitamins and microelements that are present in berries and fruits will raise the overall tone of the body, as well as add energy to a person, which is so necessary at work and study. Apples, pears, bananas, cherries, strawberries, orange, mango, pineapple, etc. are ideal for a snack. But do not forget that everything is good in moderation, so the ideal amount of fruit or vegetables for a snack is 1 cup of chopped fruit or berries. It is not recommended to combine them with other products.
• Vitamin vegetable salads. Along with fruits, vegetables contain no less nutrients, while having a low calorie content. A tasty and healthy snack at work without harm to the figure can be a light salad of tomatoes, cucumbers, herbs and bell peppers.

Important! It is not necessary to season such dishes with mayonnaise or sour cream. For this, a spoonful of olive oil or lemon juice is best.

• Boiled eggs. Chicken or quail eggs contain a lot of protein, which satisfies the feeling of hunger and promotes weight loss.
• Smoothies. If you have a blender at work, then smoothies are a good solution for a snack. The recipe is simple - grind a small amount of berries and fruits, adding a little milk, yogurt or low-fat cottage cheese. It is worth noting that adding sugar to smoothies is not recommended.
• Low calorie sandwiches. For those who still cannot refrain from fast food, you can use a similar product with health benefits. Low-calorie sandwiches can be made by replacing regular white bread with whole grain or bran bread, and sausage and butter can be replaced with a slice of boiled chicken breast with fresh vegetables and herbs.
• Nuts and dried fruits. Such products are a great source of nutrients. They include various vitamins, pectins, fiber, and minerals. However, when using these products, you should not flirt, as their calorie content is very high, and abuse can lead to weight gain. Snacking on nuts and dried fruits at work is a great option, as these foods not only saturate the body well, but also activate brain and physical activity.
• Boiled red fish. In addition to beneficial vitamins and minerals, the value of this product lies in the content of beneficial omega-3 fatty acids. These acids relieve a person of excessive fatigue, possible bouts of depression, as well as weakness.

Note! In no case should you drink food after a snack with sweet soda. During the day, a person is recommended to drink from 1.5 liters of non-carbonated water in order to remove toxins and toxins, as well as restore water balance.

What foods to avoid while snacking at work

To maintain a slender figure, it is necessary to exclude from your snacking diet foods that contain a large amount of fast carbohydrates, which, with inactive work, will quickly be deposited in fat. At first, they give a feeling of satiety, but soon the feeling of hunger will return. Such products include: chocolates, bars, buns, chips, deep-fried foods, etc.

An example of proper and healthy nutrition

Before choosing a specific nutrition schedule, you need to learn the basic instructions necessary for a healthy diet:

In order to understand how to combine your diet with snacks, it is worth considering what you can snack on at work in order to lose weight:

• breakfast - oatmeal with berries;
• snack after 2 hours - tea, baked apple and cheese;
• lunch - vegetable salad and boiled chicken breast (100–200 grams);
• snack after 2 hours - nuts with yogurt;
• dinner - red fish with rice.

Note! Serving sizes may vary for men and women.

By eating the right snacks for weight loss, you can not only keep your figure in shape without harm to health, but also improve your mood and well-being. Of course, you can use various products for weight loss, such as Herbalife, etc., but if you eat improperly, it will be difficult to achieve the desired result.

A full breakfast is the key to the normal functioning of the body for the whole day. But many do not have time to have a hearty breakfast due to being busy, which negatively affects the work process: the stomach begins to growl, and the feeling of hunger makes you consume junk food. Snacking, healthy and tasty - that's what can save you from the wrong Below are foods fortified with vitamins and nutrients that you can use as a snack without worrying about gaining excess weight.

What food should not be used as a snack

Chips, buns, hot dogs, shawarma and hamburgers are all considered unhealthy foods that cause obesity and health problems. They contain a large amount of fats and carbohydrates, which, when ingested, cause the formation of fat cells, which subsequently causes weight gain, diseases of the heart and blood vessels.

Healthy snacks at work should:

• Contribute to normal digestion.
• Charge a person with energy for the whole day.
• Satisfy hunger.
• Be low calorie.

It is not at all necessary that fats and carbohydrates are completely absent in snacks, the only condition is that they must be correct.

Cottage cheese

This fermented milk product is a healthy, tasty snack. It contains casein protein, which is quickly absorbed by the body. Calcium contained in cottage cheese has a beneficial effect on bone tissues, strengthening and nourishing them.

Due to the fact that cottage cheese contains animal fats, it is considered a nutritious product. You don’t need to buy curds - often healthy, proper milk fats are replaced in them with low-quality vegetable (palm, rapeseed oil) that cause indigestion.

A healthy and nutritious snack can include cottage cheese combined with vegetables, fruits or herbs. Calorie content of 100 grams of fatty cottage cheese is 230-240 kcal.

Khlebtsy

Delicious crispbread is a great alternative to bread and crackers. They have approximately the same calorie content as bread, but still much more useful than it. To quickly satisfy your hunger, while not harming your health, bread will help. A healthy snack is hard to imagine without this product, which contains amino acids, fiber, vitamins and trace elements.

When choosing bread, you should carefully consider the packaging, as some manufacturers under the guise of a healthy product sell ordinary fried crackers, richly flavored with spices and preservatives. The most useful breads are:

• Multigrain (calorie content - 300-350 kcal per 100 grams).
• Wheat-buckwheat (250-280 kcal per 100 g).
• Whole grains (280 kcal per 100 g).

If flour, yeast, butter or margarine are present in the bread, then you should not buy such a product, since eating it will not bring any benefit.

Muesli

Snack, healthy and nutritious, is a mixture of nuts, cereals and dried fruits. Muesli can be poured with ordinary water, milk, kefir, yogurt, juice, this will not make the product worse. Quality muesli contains whole grains, several types of nuts, as well as dried fruits.

It is worth noting that healthy snacks for losing weight should not consist of muesli with a high sugar content (products with honey, glazed peanuts). It is also not recommended to use reconstituted juices, heavy cream and sour cream as a dressing. The average calorie content of 100 g of the product is 360 kcal.

Kefir

Another fermented milk product, in no way inferior to cottage cheese. The use of kefir helps to eliminate toxins from the body, strengthens the walls of blood vessels. The drink cleanses the intestines, has a mild laxative effect, perfectly interrupts appetite.

The calorie content of 100 g of kefir depends entirely on its fat content:

• 1 and 1.5% - from 40 to 45 kcal.
• Fat-free - 30 kcal.
• Homemade kefir - from 60 to 70 kcal.
• 2 and 2.5% - from 50 to 55 kcal.
• 3.2% - 56 kcal.

Depending on the manufacturer and raw materials, the calorie content of the product may vary.

Healthy Snacks: Fruits and Dried Fruits

Experts advise people who monitor their weight to eat fruits and berries, as well as dried fruits. These include:

• Figs (56 kcal / 100 g). Helps fight excess weight, enhances the protective functions of the body.
• Apples (52 kcal / 100 g). Fruits are rich in fiber, which improves digestion, as well as vitamins and organic acids.
• Bananas (89 kcal / 100 g). Bananas are a source of nutrition for muscles, contain 20% of the daily requirement of B vitamins, as well as vitamin C.
• Pineapples (50 kcal / 100 g). They contain the substance bromelain, which promotes the rapid absorption of proteins.
• Dried apricots (241 kcal / 100 g). Despite the high calorie content, dried apricots are the most useful dried fruit. It is recommended for use by people with diabetes. The substances included in its composition remove excess cholesterol from the body, which improves the functioning of the heart and blood vessels.
• Sweet cherry (50 kcal / 100 g). The use of berries stabilizes the work of the intestines.
• Currant (56 kcal / 100 g). Black fruits are rich in vitamin C, the use of currants as a snack helps to increase immunity.

Options for healthy snacks can be varied, if desired, you can combine both fresh fruits with berries and dried ones. Nuts added to a fruit salad can help satisfy your hunger faster.

Vegetables

Fresh seasonal vegetables, both on their own and in salads, are ideal for snacking. They are low in calories, rich in fiber and vitamins. The daily menu of a person must necessarily include healthy vegetable snacks.

• Sweet potato (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• White cabbage (25 kcal / 100 g).
• Tomatoes (18 kcal / 100 g).
• Eggplant (25 kcal / 100 g).
• Cucumbers (16 kcal / 100 g).
• Radishes (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Carrots (41 kcal / 100 g).
• Bulgarian pepper (20 kcal / 100 g).

Any greens can be used with vegetables. Parsley, dill, cilantro - they are all rich in antioxidants and vitamins, their use improves the condition of the skin, hair, nails, and has a general strengthening effect on the body.

Recipes

Mini-appetizers, light salads, as well as hot dishes are easy to prepare, they are created in just a matter of minutes. Healthy snacks, the recipes of which are listed below, can be prepared both at work and at home.

The only caveat is that only fresh products should be used, fatty dressings cannot be added.

Bread with cottage cheese

To prepare a snack, you will need low-fat cottage cheese, whole grain bread and greens (parsley, green onions and garlic). Mix cottage cheese with greens, spread the finished mixture on bread.

In this recipe, you can change the components and add new ingredients. If you add finely chopped tomatoes and bell peppers to the cottage cheese, then the appetizer will turn out even tastier.

Sandwiches with chicken meat

A healthy and nutritious snack is a whole grain bread sandwich with vegetables and boiled chicken breast. Meat is best prepared in advance, before going to work. Put the chopped fillet on 2 small pieces of bread, put a couple of slices of cucumber on top, salt a little and sprinkle with herbs. If desired, sandwiches can be heated in the microwave.

Quick cereals

Oatmeal or easy to prepare. It is enough to pour them into a bowl, pour boiling water, and in a couple of minutes a full-fledged tasty snack, healthy and nutritious, is ready. You can add fruits, nuts and dried fruits to the porridge, as well as a piece of natural butter.

You should not buy packaged instant cereals, as emulsifiers, stabilizers, flavors and dyes are often added to improve the taste and increase the shelf life.

Salad "Spring"

To prepare the dish you will need:

• 1 fresh cucumber.
• Pickled cabbage - 50 g.
• Half a whole carrot (preferably young).
• Green onion.
• Olive oil for dressing.
• Salt to taste.

Cut cucumbers into strips, grate carrots, mix everything with cabbage, add onions, a little oil and salt.

Sandwiches with fish

For sandwiches, it is better to use fatty fish: salmon, salmon or trout. Put the fish fillet on a rye bread, and place lettuce or cucumber slices on top. A quick, tasty and satisfying snack is ready.

Kefir and banana cocktail

At home and at work, you can use a kefir-based cocktail as a light, healthy snack. The drink is made quite simply: banana pieces are placed in a glass and crushed with a blender, then a glass of low-fat kefir and a pinch of cinnamon are added to them. Everything is thoroughly mixed.

At work, during a lunch break, a banana can be mashed with a fork or spoon and mixed with kefir. The consistency will be like yogurt. You do not need to add sugar to the cocktail - due to the sweetness of the banana pulp, the drink will be slightly sweet.

Fruit salad

Here you can combine any fruit, both fresh and dried.

Rinse the apricots and finely chop. Peel apples, cut into strips and mix with dried apricots, add grated carrots. The salad is dressed with natural yogurt or low-fat sour cream.

Cut two large bananas into small cubes, combine with chopped figs and pour half a glass of kefir. Figs will give the dish the taste and aroma of the East.

Homemade muesli

Homemade muesli is much healthier and tastier than store-bought muesli.

List of ingredients:

• Oatmeal - 1 cup.
• Buckwheat flakes - 1 cup.
• Banana - 1 pc.
• Apple - 1 pc.
• Chopped nuts (almonds, walnuts) - 100 g.
• Chopped dried fruits (dried apricots, figs, raisins or prunes) - 100 g
• (candied fruits) - 50 g.

Grate the apple on a coarse grater, mash the banana with a fork. Mix fruits in a bowl with dried fruits, candied fruits, nuts, buckwheat and oatmeal flakes. Mix the resulting mixture thoroughly with your hands. Then cover a baking sheet with baking paper and put muesli on it with a layer of no more than 1.5 centimeters. Place in the oven and bake at 180°C until golden brown on top. At the same time, the inside of the dish should remain soft and slightly moist. Ready muesli, while they are still warm, cut into several pieces.

As with many healthy snack recipes, you can also change the ingredients here. Add your favorite fruits, use more different cereals, improvise.

Vegetable shawarma with chicken breast

This dish is ideal for those who love meat shawarma, but are now on a diet and cannot afford such a gastronomic pleasure.

Grocery list:

• Lavash - 1 pc.
• Tomatoes - 2 pcs.
• Salad - 1 sheet.
• Chicken breast (boiled) - 100 g.
• Greens - a couple of sprigs of parsley and dill, 2 onion feathers.
• Fat-free cottage cheese - 1 tablespoon.
• Pepper and salt - to taste.

Tomatoes cut into circles, pepper and salt. Cut lettuce and meat into strips, chop greens. Grease a sheet of pita bread with cottage cheese, then put vegetables, breast, lettuce and greens on top. Distribute the filling evenly over the cake, then roll the pita bread into a roll and divide into portions.