Table of Contents
Fresh fruit and oily fruit
If the goal is to eliminate hunger the worst choice we can make is to eat only carbohydrates. After a large portion of fruit it happens to everyone to hear the stomach rumbling again, even after a short time. The advice is then to complicate the structure of the snack, adding a food rich in proteins and fats to the fruit (which would be better to eat with the peel). An optimal combination is that between fresh fruit and oily fruit. By combining 200 grams of fresh fruit of the season with 20 grams of walnuts or almonds we get a snack able to make approx 200 kcal, 4 grams of protein, 18 grams of carbohydrates and 14 grams of fat.
Walnuts should be preferred to almonds. They have been called a superfood because they are rich in omega-3 fatty acids, alpha-linoleic acid, fiber and antioxidants. Walnuts also contribute to increase the growth of different bacteria, such as Lactobacillus, suggesting that they can act as real prebiotics. Prebiotics are substances normally present in foods and capable of selectively promoting the number and activity of beneficial bacteria.
Gut health is an emerging research area, and scientists have so far shown that one greater bacterial diversity it may be associated with better health.
Pears and Parmesan cheese
The concept behind this snack is still to provide a mixed nutritional substrate, i.e. made from proteins, carbohydrates and fats. The added value of this snack is to provide a food rich in calcium. For the purposes of prevention of osteopenia and osteoporosis it is recommended to achieve a daily dose of calcium equal to or greater than 1200 grams.
Osteoporosis can be defined as a disorder of the bones, characterized by the compromise of their robustness, which predisposes to a increased risk of fracture. A diet rich enough in calcium and an active lifestyle are strategies that should be adopted from a young age. Only in this way could we count on a sturdy skeleton even when elderly.
Our snack consists of 200 grams of pears and 40 grams of Parmesan cheese. The calorie intake is equal to 224 kcal. The macronutrients are as follows: 14 grams of protein, 17 grams of carbohydrates and 12 grams of fat. There are 485 mg of calcium, almost half of the daily requirement.
Greek yogurt, honey and nuts
It is a highly satiating snack, suitable for sportsmen in the post-workout phase. We can compose it by providing 150 grams of Greek yogurt from partially skimmed milk (low-fat or low-fat), 10 grams of honey and 20 grams of nuts. Its caloric value is about 300 kcal. Provides 16 grams of protein, 15 grams of carbohydrates and 21 grams of fat. These are partly the saturated fats of yogurt (about 10% of the total) and partly the polyunsaturated (omega-3 and omega-6) and monounsaturated fats of walnuts (73 and 17% respectively).
0% or 2% fat Greek yogurt is a food capable of reconcile low calorie intake with good satiating power. Proteins have a high biological value by virtue of the completeness of their amino acid profile (essential amino acids are all well represented). For this reason, a Greek yogurt-based snack cannot be missing from the list of healthy and balanced snacks.
Bread, avocado and salmon
This snack can be composed by providing 50 grams of Rye bread to be subjected to a light roasting, 40 grams of smoked salmon (better if obtained from caught fish because it is richer in omega-3) and 20 grams of avocado at the right degree of ripeness. More and more widespread in our diet, avocado best expresses its nutritional and organoleptic characteristics when the pulp is soft and can be used as a spread. If by putting a slight pressure on the fruit we are able to leave the mark then it is time to eat it.
Our snack is able to make us full by providing us with approx 200 kcal, 15 grams of protein, 24 grams of carbohydrates and 7 grams of fat. In this case, avocado monounsaturated fats prevail (over 75% of the total). In fact, unlike other tropical fruits in avocado oleic acid abounds, the same that characterizes extra virgin olive oil and to which many beneficial effects for our health are attributed.
Millet and dark chocolate pudding
It is one a little more laborious snack compared to the previous ones. It requires minimal preparation so it must be cooked in advance. The recipe calls for 100 ml of cow milk (also replaceable with a vegetable drink), 50 grams of mile and 20 grams of dark chocolate.
Millet should be cooked in 150 ml of water. Cooking will be completed when all the water will have been completely absorbed. Once the millet is cooked it should be blended. You can, therefore, add the melted chocolate and milk while continuing to blend until a velvety cream is obtained. It can be kept in the fridge to be consumed as needed.
This snack provides over 300 kcal, 10 grams of protein, 50 grams of carbohydrates and 10 grams of fat. It is interesting to note that millet is a cereal that does not contain gluten and can therefore be introduced in the diet of celiac subjects. It has a high fiber content and is rich in iron and phosphorus.
Soft-boiled egg and toast
It is quite unusual to think of eggs as an ingredient in our snacks. The eggs have been attributed the responsibility ofraised blood cholesterol. In reality, moderate use of this food has no negative impact on plasma lipid values. If then the eggs come from extensive farms in which the laying hens are reared on the ground then they will also be able to supply fatty acids of the omega-3 series. Our snack consists of an egg and 50 grams of wholemeal bread and provides approx 190 kcal, 11 grams of proteins of excellent biological value (rich in essential amino acids), 25 grams of carbohydrates and 6 grams of fat.
There soft-boiled cooking it is highly recommended because it leaves the yolk soft while it coagulates the egg white (as also happens for poaching or cooking with a bull’s eye). This way yes preserve nutritional value of the noble part that contains in addition to cholesterol also proteins and vitamins of group B, while avidin, a toxic substance found in raw eggs, is denatured. The name avidin derives from the particular greed of this molecule towards biotin (also known as vitamin H or vitamin B7). This binds so strongly to avidin that it forms a complex that is no longer absorbable.
Kefir, oat flakes and dark chocolate
This snack has the added bonus of provide for a lacto-fermented drink. Kefir, in addition to having excellent nutritional qualities, is a real one lactobacilli mine. If consumed regularly, kefir increases the variability of our intestinal microbiota because the lactobacilli it contains will eventually take root in the intestine.
Our snack can be made with 40 grams of oat flakes, 150 ml of kefir made from cow’s milk (but you can also find goat’s milk kefir on the market) and 20 grams of dark chocolate. In this way we take in about 10 grams of protein, 45 grams of carbohydrates and 12 grams of fat for a total of over 300 kcal.
Pop corn
It could be a snack from a past afternoon in complete relaxation, perhaps on the sofa, while we watch some television series. If we skip 100 grams of seeds after passing a veil of extra virgin olive oil on the bottom of a non-stick pan, we get a snack fromhigh satiating power which provides us with 13 grams of protein, 78 grams of carbohydrates and 5 grams of fat. The calorie intake in this case is equal to 387 kcal.
Bread, butter and anchovies
It’s an old-time snack but it would be nice if our kids preferred it to the proposals of the food industry. The small amount of saturated fat from butter is perfectly offset by the Omega 3 of blue fish. This snack brings about 200 kcal coming from 8 grams of protein, 35 grams of carbohydrates and 6 grams of fat.
Frisella with tomato
This snack has the typical summer flavor. To prepare it you need one wheat frisella weighing 50 grams, tomatoes, onion, basil leaves and 20 grams of mozzarella. The calorie intake is 250 kcal with 10 grams of protein, 40 grams of carbohydrates and 7 grams of fat.
Read also
