Snacks while on a diet at work. Hard-boiled eggs. What foods can be eaten for a healthy snack?

What should be healthy snacks in working time and at home? Why can't you snack on sandwiches, cookies and sweet bars? We will talk about all this in our article.

Experts in the field of nutrition have long proven that obesity cannot have one single cause. Many factors contribute to weight problems, including snacking. harmful products. Often, between main meals, wanting to “starve a worm,” we indulge ourselves with something delicious. Nutritionists are sounding the alarm: products used to eat on hastily, do not bring any benefit to the body, and moreover, they are harmful and lead to the formation of body fat.

Statistics show that over 70% of women prefer to make do with chips, cookies, sweets, buns and other similar products in the process of snacking. It seems that a small amount of such food will not affect our health and figure in any way, but this is not so. In addition to a large number of calories, such food contains flavor enhancers, preservatives and other unhealthy additives.

Tempted to not healthy food even the fair sex, stubbornly dieting. Particularly prone to improper snacking are people who, due to the specifics of their profession, work in shifts: sweet cookies help them relax, escape from their routine and relieve stress. In the event that the activity is monotonous and does not require physical tension it will be very difficult to get rid of excess calories.

If you can't do without snacking, and the feeling of hunger between breakfast, lunch and dinner makes you feel uncomfortable, then you need to pay attention to the right, healthy food. Nutritionists have compiled a list of products that can give a feeling of satiety for a long time and also benefit the body. So let's find out what they are, healthy snacks.

Soluble fiber foods

Healthy soluble fiber snacks are a great way to have a quick and satisfying snack. Fiber is absorbed by the body gradually, so the feeling of hunger will not visit you for a very long time. For products with high level fiber include legumes (beans and peas), bran from oats, as well as fruits (pears, apples, citruses and others) and vegetable crops(cucumbers, broccoli, carrots, celery, etc.). If we talk separately about carrots, then three small fruits contain only 60 kcal. That is, you can safely satisfy your hunger with a few carrots. Satiety will last for a long time, and overweight not terrible.

Also, you can include in your diet such healthy foods as superfoods - they are rich in fiber, protein and vitamins. It can be both , and them .

Protein products

You can have a good snack with food high content squirrel. But you need to remember that you can use them only separately from each other. Protein foods include meat of all varieties, cheeses, eggs. Not so long ago, cheese was considered a product not very useful for the figure, but today nutritionists are sure that, for example, a cheese cracker will not harm the body in any way, and will keep the feeling of satiety for a long time.

nuts

It is extremely pleasant to snack on nuts, because they are very tasty. But there is also negative side of this product: calories. Eating nuts in large quantities is strictly contraindicated for those who want to lose weight: they are able to reduce all the efforts and effectiveness of the diet to zero. To have a snack with nuts, you need to calculate in advance how much product can be consumed at a time.

For example, 15 almonds contain about 100 calories. Such a small handful is quite enough to get enough and not feel hungry. For lovers of “salty”, healthy pistachios will be an excellent alternative to the notorious chips. There are only 80 kcal in 20 of these nuts. But we must remember that salt provokes stagnation of fluid in the body.

Dairy products and yogurt

And don't forget about dairy products. A small glass of milk or kefir before going to bed will have a positive effect on metabolic processes in the body and general well-being. Remember that you do not need to turn a snack into a full lunch or dinner. 200 kcal is enough for your body to easily last until the main meal. You need to eat in moderation. The brain only after 20 minutes is able to understand that the body is not hungry.

This low-calorie product is a great option for a snack not only at home, but also at the workplace. When choosing healthy yogurt, you need to consider, firstly, its color - it should only be white, no other shades are allowed. Secondly, the product must not contain any additives. To maximize the benefits of a snack, you can mix to your taste.

whole fruits

Fruits are a source of not only fiber, but also carbohydrates. As a snack, they can be used in tandem with yogurt or cottage cheese. A pair of kiwi contains no more than 100 kcal. In ½ part of a banana - about the same. But remember that a banana should be consumed with caution, because it contains a large number of sugars and starch. Therefore, the fighters for slim figure the main thing is not to overdo it with this fruit.

Whole grains

Dietitians from around the globe agree that people who eat whole grains are much less likely to suffer from diabetes and associated diseases.

Vegetables

most enjoyable and tasty option eating vegetables is making a salad. vitamin mixture from fresh chopped vegetables can be seasoned with a low-calorie sauce or not large quantity olive oil.

Fans of culinary diversity are not forbidden to add cottage cheese or cheese to the salad. You can dress the salad with yogurt, sour cream, olive oil or homemade sauce.

If you are extremely hungry, and there is no time to cook - it is better to eat a whole cucumber, carrot or tomato, you are provided with satiety without extra calories.

Dried fruits

This product is extremely useful not only for the figure, but also for health in general. Dried fruits are rich in fiber. You can have a hearty snack, for example, dried cherries. 5 large spoons of this delicious product contain about 125 kcal. If you add some dried cherries to natural yogurt, you can enjoy the pleasant taste of a real dessert, which will also be very useful for the body. Another good one dessert dish consider banana ice cream. To prepare such a treat, you will need low-calorie yogurt and ½ banana. Take a stick or skewer, prick a piece of banana on it, and then place it in a glass of yogurt. Then we send the glass to the freezer, wait a couple of hours and enjoy the most delicious and healthy dessert.

healthy snack rules

To summarize: without difficulty, but you need to monitor the quality of the snack. The snacks you choose should have a number of characteristics:

include fiber and micronutrients. Legumes, whole grains, fruits and vegetables are not only rich in fiber, but also contain whole complex vitamins and minerals, necessary for the body. Low-fat dairy products, as well as lean meats, help to saturate the body with useful trace elements and at the same time save you from getting extra calories.
contain the "right" carbohydrates. Low carbohydrate content glycemic index characterized products such as nuts, fruits and vegetables, peas and beans, cereals. Eating them helps to saturate the body necessary energy while avoiding excess sugar in the blood.
contain protein and healthy fats such as omega-3s. Such snacks bring invaluable benefits to the cardiovascular system.
it is important to beautifully and neatly decorate the dish you are having a snack with - after all, the aesthetic component is also very important.
containers are an excellent solution for storing food and snacks - now you can find food containers of any size and shape, many even come with cutlery. You can prepare food for a snack in advance - arrange it in containers and take it with you in the morning. Then there will be no need to go to the store, where, being tempted, you can buy something harmful and high-calorie.

If you stick to the above diet for snacking, you can get rid of annoying and unpleasant feeling hunger and avoid excess calories that cause weight gain. Products plant origin- seeds, nuts, oils, soy - provide the body essential fats and carbohydrates, but at the same time useful.

What not to eat

A number of products are completely unsuitable for snacking. Among them:

Favorite fast food by many;
Pies, muffins, buns and any other flour products;
Cookies, chocolate bars, chips, store-bought crackers and other "gastronomic delights" in rustling packaging.

Why can't you snack on cookies and candy bars? Such products lack moisture, so they take water from the body, causing dehydration. The body loses energy, becomes less efficient, metabolic processes are disrupted, and the biliary system cannot perform its functions;

Also unsuitable for snacking:

Fatty foods. These include fatty meat and fish. The body, of course, is able to absorb nutrients from such food, but only in the process full reception food when the digestive system is maximally active;
Coffee. This invigorating drink interferes with the biliary system. Of course, you can drink coffee, but in small quantities and not earlier than half an hour after eating; Those. you can not consider drunk coffee (even with milk) for a snack.
Whole nuts. AT pure walnut kernels - the product is very dry. At the same time, the concentration of nutrients in them is very high, and if you arrange constant mono-snacks only with nuts, you can provoke cholestasis (this is a process in which bile stagnates in the biliary tract). But nuts work great as a snack with juicy foods like tomatoes, cucumbers, apples, etc.

Snacks during working hours

If you cannot give up the habit of snacking on sandwiches at work, then it must be borne in mind that the usual tandem of a piece of bread and meat is unacceptable. These ingredients of a classic sandwich interfere with each other's digestion. Bread sandwiches work the same way.

In order for snacks at work to bring not only satiety, but also benefits, you need to make sure that snacks have a high energy value, contributed normal digestion and at the same time contained a minimum of calories.

The presence of fats and carbohydrates in food products is not forbidden, but these substances must be correct.

What can you snack on:

a variety of fruits (1-2 pcs.);
berry crops (no more than 1 glass in one snack);
fruit smoothies (250-300 ml);
dried fruits pre-soaked in water (no more than 7 pieces);
fruit and nut organic bars or homemade bars;

Refuse all kinds of hot dogs, hamburgers, chips, buns and bars if you do not want to get problems with the heart, blood vessels, digestion and obesity.

Recipes for snacks at work and at home

Many people ask themselves: what to eat at work so as not to get better? For light snacks that are easy to prepare, we offer you several recipes. Healthy snacks presented below will not harm your stomach and figure. These simple meals you can cook both during your lunch break at work, and at home in a hurry.

Bread with cottage cheese

One of the fastest to prepare and simple recipes snack.

You will need whole grain bread, cottage cheese and various greens - these can be lettuce, parsley, dill, etc. You can also take bell pepper and tomatoes, finely chopped and added to the cottage cheese - it will turn out even tastier.

Mix cottage cheese with herbs and spread on bread. You can add other ingredients to cottage cheese - it can be dried fruits, raisins or berries.

Yogurt with Chia, fruits and nuts

Such yogurt can be easily prepared in advance, and in the morning you can take it with you. Feel free to improvise and add ingredients of your choice.

Ingredients:

Yogurt - 100-150 ml.
Chia seeds - 2 tbsp
Banana - 1/2 pc.
Nuts (to your taste) - 2 tbsp.
Raisins - 1 tbsp

How to cook:

In a small jar (preferably a plastic container with a volume of 200 ml), put yogurt, add Chia seeds to it and mix.
We wash the raisins, cut the banana into small cubes. We spread the raisins, banana and nuts on top of the yogurt.
Close the lid and leave until morning in the refrigerator. Our healthy snack is ready for the morning!

Shawarma with vegetables and chicken

For shawarma lovers, we offer a healthy alternative - vegetable shawarma with chicken meat.

Ingredients:

How to cook:

Cut the tomatoes into circles, salt and pepper. Lettuce leaves and chicken cut into strips, chop the greens.
Lubricate pita bread with cottage cheese and put vegetables, lettuce, chicken meat and greens on it. You can add some sour cream or yogurt. Evenly distribute the filling and roll the pita bread into a roll.
Divide into portions - a healthy snack is ready!

Kefir and banana cocktail

If at work there is absolutely no time to cook something more complicated, then make a healthy snack on kefir with a banana. Banana should be softened as much as possible with a fork to a soft consistency and mixed with kefir. You can also add a pinch of cinnamon.

Try not to drink kefir cold. Also, do not add sugar or sweetener - the cocktail will be sweet due to the banana and cinnamon.

Homemade muesli bars

Muesli bought in the store, in addition to preservatives, also contains sugar. Therefore, we suggest you make muesli yourself - then you will be sure that you are consuming not only tasty, but also healthy food. Also in muesli you can add various ingredients to your taste.

We will need:

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

Cooking method:

We rub the apple on a coarse grater, knead the banana with a fork. We mix fruits with dried fruits, candied fruits, nuts, oatmeal and buckwheat flakes. Knead the resulting mixture with your hands.
We cover the baking sheet with baking paper and spread the muesli in a layer no thicker than 1.5 cm.
Place in the oven and bake at 180 C until golden brown. The inside of the muesli should remain soft.
We take out the muesli and cut into several pieces until they have time to cool. Snack bars are ready!

Fruit salad

You can prepare a fruit salad for a snack with your favorite fruits, combining them with dried fruits. Cut the apple, pear and banana into small cubes, you can also add tangerine slices. From dried fruits, you can use dried apricots. raisins and figs. Rinse dried fruits, cut dried apricots and figs. Mix the ingredients and dress the salad with yogurt. Mix well - the dish is ready!

What you eat during your working day not only affects your weight and your health. It may also affect your productivity. Fatty, sugar-filled snacks make you sleepy and don't fill you up with energy. At the same time, boredom, lack of time or sleep often make people do incorrect choice. In fact, there are many simple, quick-to-prepare and quite affordable healthy snacks.

Almond

Almonds are an excellent protein product, complete healthy fats, in addition, this snack will be quite satisfying. Nuts contain essential nutrients. Almonds contain the most protein and fiber when compared to other nuts, and are also rich in vitamin E. Monounsaturated fats from almonds help maintain healthy cholesterol levels.

Low fat popcorn

This low-calorie snack is worth eating when you want something salty and crunchy. Unlike chips, popcorn is a great source of protein. The main thing is to stay away from oil-filled popcorn.

Fresh fruits

Fruits are full of vitamins and minerals, in addition, this is an excellent natural dessert. In addition, with such a snack, your body stores antioxidants that are necessary for strong immunity and performance at work.

Dry breakfasts

The brain gets almost all of its energy from glucose, which is the most important simple sugars in human metabolism. Grab your breakfast cereal workplace- Whole grain cereals help the body take in glucose slowly, allowing you to work most efficiently and focus without difficulty.

Dried fruits

Fresh fruit is always good, but you can also try dried apples, bananas, apricots, or raisins for a change. This is a sweet snack full of fiber and potassium.

Protein bars

Be careful: some of these bars are loaded with calories! Check the ingredients carefully and try to choose bars that contain fruits, nuts and contain no more than two hundred calories.

rice waffles

Rice waffles are a great choice because they are low in calories and come in a variety of flavors. Some are fruit and some are cheese. You can satisfy your hunger without any problems!

salted pretzels

There is a lot of salt in pretzels, while they have low level fat and enough carbs to keep you going until lunch or dinner. The main thing is to eat in moderation.

Avocado

If you want to solve your cholesterol problem, increase your fiber and potassium intake, you should eat an avocado. There are many healthy recipes that can be brought to life with it. For example, cut an avocado in half and eat it with chopped tomatoes and onions.

frozen bananas

It's a great substitute for ice cream full of sugar and fats. A medium-sized banana contains the ideal amount of glucose for brain performance.

Cheese sticks or cottage cheese

If the office has a refrigerator, dairy products will good source squirrel. Protein helps keep blood sugar levels stable and does not cause drowsiness.

Salad with tuna

Beans in spicy glaze

An ideal way to satisfy the desire to eat something spicy and salty. This snack has protein and fiber to keep you energized and keep your sugar levels from dropping.

Vegetables and hummus

Hummus with vegetables, for example, with carrots, allows you to snack on something tasty and crunchy. You get the perfect ratio of nutrients. Chickpeas are a source of calcium, iron, protein, and fiber, which keeps blood sugar levels from rising too quickly.

Tomato juice

Often you think that you are hungry, but in fact it is enough just to drink a bottle of tomato or vegetable juice without added salt.

vegetable chips

Dried herbs or vegetables - perfect choice for a low calorie snack. You can even cook them at home - just bake them in the oven with a little oil.

Yogurt

Many yogurts contain bacteria that are beneficial to digestive tract. In addition, yogurt is a source of protein, calcium, vitamins, potassium and magnesium.

Japanese edamame beans

This is a flavorless snack that is convenient to eat at work. They don't have extra calories or cholesterol, and beans are a great source of protein, iron, and calcium.

Hard boiled egg

It is an excellent source of protein that satisfies hunger for a long time. But remember that boiled eggs quite strong smell.

Apples with peanut butter

An apple serves as a source of fiber and carbohydrates, while peanut butter supplies the body with monounsaturated fats and protein. This is a tasty and satisfying snack, the effect of which is enough for several hours.

Celery with almond butter

Celery is very low in calories, which is why it is so good for weight loss. It is also an excellent source of vitamins and calcium. If you do not want to eat celery without additives, brush it with nut butter.

Grilled cold vegetables

If you recently had a barbecue, the leftover vegetables from the grill are great to take with you to work. Drizzle them with balsamic vinegar for flavor and be sure not to add any oil.

By controlling the number of calories consumed, it is important to find the right snacks for weight loss in the form of a healthy second breakfast or afternoon snack, which is especially important at work or school, when the brain requires constant nutrition. Snacks help to avoid overeating during the main meals, feeling comfortable and full throughout the day.

What to eat while dieting

Following the rules of nutrition, it is important to pay attention to diet snacks for weight loss. This approach to nutrition will benefit those who want to lose weight and keep fit. Give preference to raspberries, apples, dried apricots, vegetables. Dairy products are leaders among light snacks. You can eat low-fat types of cheeses: they give strength, energy. These light and healthy snacks for weight loss are rich in fiber, which allows you to satisfy your hunger for a long time.

Natural yogurt for an afternoon snack improves digestion, and to give it more flavor, add fresh berries or bran. Almonds will help replenish the supply of healthy fats, phosphorus, magnesium. Some snacks for weight loss may even include dark chocolate, but with strict adherence to the dosage - no more than one piece per day. Remember the complete night sleep to speed up the weight loss process.

Snacks on a healthy diet

good option are foods high in protein and complex carbohydrates. Such snacks proper nutrition(PP) with a low calorie content saturate the body with energy, supporting its work throughout the day. However, it is important to keep track of the size of the consumed portions, so as not to overeat, while maintaining a slim figure. With PP, oranges, grapefruits, bananas, berries and other non-caloric foods will be ideal.

Snack foods for weight loss

The goal is to fight overweight choose low-calorie snacks. These include:

foods with a lot of soluble fiber - legumes, bran, fruits, vegetables;
protein products- poultry, fish, cheeses or eggs;
nuts - almonds, pistachios;
yogurt - without sugar, additives, preferably natural;
dried fruits, whole grains;
salads.

The healthy snacks listed above for losing weight will only contribute to weight loss if accurate calculation their calories. human brain only after 20 minutes begins to feel satiety. You will eat much less if you chew healthy snacks for weight loss slowly and leisurely, and satiety after eating will come faster.

Snack options

You do not need to run to an expensive restaurant so that between the main meals the food is tasty and varied. All you have to do is find snack recipes that suit your preferences and needs. The right combination products contributes to the stabilization of blood sugar levels, a feeling of satiety. Many of the right snacks for weight loss can be quickly prepared and brought with you for a walk or work:

Fruit curd. Such a dish is a strong lean protein charge, useful at high physical activity.
boiled turkey with hummus and avocado. Just three ingredients will provide you with protein energy for hours.
Green smoothie. Mix spinach, banana, coconut milk, serum, almond oil, ice - healthy drink ready, which you can consume even on the go.
Paleo pancakes. Mix 1 banana and 2 eggs. Fry for a small amount oils. Great alternative to high calorie pancakes.
Eggs. By hard-boiling them, you will provide yourself with a healthy lunch in a few minutes. Not fancy, but simple and useful.

Low calorie snacks

The leaders in this matter are assistant products - when losing weight, choose a low-calorie snack:

water or tea / coffee - the body confuses hunger and thirst signals, so in the case of a diet or PP, liquid is an excellent alternative to any product;
cottage cheese or yogurt - a minimum of calories, a maximum of protein and benefits for digestion;
greens / salads - satisfy hunger and are useful for strengthening of cardio-vascular system;
protein will help to lose weight, strengthen muscles;
fish and chicken are a source of healthy fats, protein, plus these foods are tasty and satisfying;
smoothies or fruits - saturate the body with vitamins, keeping your figure.

Protein snack

You can have a bite pumpkin seeds. Almonds do not require time-consuming preparation, but saturate the body healthy fats and antioxidants. For an afternoon snack, before lunch or dinner, choose mozzarella or ricotta cheese. They are rich in calcium, can serve as an alternative to a protein shake. The right snack for weight loss, chicken or turkey will provide the body with building material for muscles, because protein snacks are just right for strengthening them without the risk of getting better.

Snacks at work

Sitting at the computer, hands are reaching for some kind of snack, and so that snacks for losing weight at work do not come unnoticed extra pounds choose foods rich in fiber. Easy option will be fresh carrot or celery. With the help of nuts or dried fruits, it is convenient to have a snack at your desk, and a small handful is enough to satisfy your evening hunger.

It has long been no secret that the favorites of office workers who are going to lose weight are unsweetened fermented milk products. A glass of kefir or homemade yogurt and a piece of bread will saturate the body better than if you had a snack at work with a bun or a chocolate bar. Here's what you can snack on when losing weight, even with a very busy schedule.

Video: snacks for weight loss

A full breakfast is a guarantee normal functioning 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. Snack, healthy and tasty - that's what can save you from malnutrition at work. The following are foods fortified with vitamins and beneficial substances, which can be used as a snack without worrying about the appearance excess weight.

What food should not be used as a snack

Chips, buns, hot dogs, shawarma and hamburgers all count junk food, causing 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

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

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

A healthy and nutritious snack can include cottage cheese combined with vegetables, fruits or herbs. Calorie 100 grams fat 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 useful product they sell ordinary fried crackers richly flavored with spices and preservatives. by the most healthy loaves are considered:

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 plain water, milk, kefir, yogurt, juice, this product will not get 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 to fight overweight, reinforces protective functions organism.
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 daily allowance 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). In spite of high calorie content, dried apricots is 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 healthy snacks can be varied, as desired, can be combined as fresh fruits with berries, and dried. 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. Daily menu a person must necessarily include vegetable healthy 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 onion and garlic). Mix cottage cheese with greens, spread the finished mixture on bread.

AT this recipe you can change 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.

Do not buy packaged cereals fast food, since emulsifiers, stabilizers, flavors and colorants are often added to improve taste and increase 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 fish fatty varieties: 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, Walnut) - 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 slices, 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.

Nutritionists unanimously shout about how important it is to eat right, not to skip breakfast, to have time to come home for dinner. But who in reality can follow these tips? Work, study, family, sports - all this takes time, and the need to eat at least something can suddenly remind us not even the stomach, but inopportunely dizzy.

So you have to chew on the run everything that comes to hand. Many also have sedentary work. These two parameters will inevitably lead to a set of extra pounds. We have prepared this article so that only desired products. simple, nutritious and delicious!

If you want to eat - do it right!

Do not forget about breakfast, it should be satisfying. And dinner is light, low-calorie. Eating 3 times a day is wrong. Snacks are useful because they save you from overeating, especially in the evening and, accordingly, help you lose weight. By introducing them into the diet, it is required to reduce the number of servings and their calorie content during the main meals (lunch, dinner).

Time for a break must be chosen correctly. It is recommended to have a second breakfast 2-3 hours after the first and an afternoon snack 3 hours after lunch. This will allow you to start your main meal with a more full feeling.

After right afternoon snack there should be a feeling of satiety. At the same time, it is quickly digested, but does not overload the stomach.

Snack = break

Small, in five or ten minutes. Do not eat at work - take a break for a while. It is important to eat mindfully. Otherwise, you can “forget” and eat an extra portion or a prohibited product. As a result, you will be wondering: why do I eat correctly and extremely useful, but at the same time I do not lose weight or, even worse, gain weight? In addition, the right foods can also do harm if you eat them in unlimited quantities. Observe the measure!

Healthy snacks at work for losing weight it is recommended to buy consciously with a pre-prepared list. In order not to provoke yourself to rash acts and actions, exclude prohibited products, remove them from your field of vision.

In the store, in front of the checkout, carefully check the contents of the basket so that you don’t find it at home, accidentally lying under the packaging with oatmeal, a stick of sausage and a chocolate bar.

Products that are not suitable for the role of snacks

Snacks are associated with those things that do not need to be prepared: ate and forgot. At work, buns, sweets, ready-made meals, sandwiches with butter, sausage often come to hand. Convenient and familiar, but such things spoil the figure and are harmful to the body.

It doesn’t matter if you are losing weight or just decide to balance your diet, permanently cross out the following items from their lists:

chocolate bars, sweets;
sausages, ham, smoked meats;
fast food, chips, crackers;
cookies, pastries, pies, buns, waffles, pies, muffins;
semi-finished products;
packaged juices, milkshakes, carbonated drinks.

These options include fast carbohydrates, which increase blood sugar levels, giving only a visible and short feeling of satiety.

For a lasting effect, fiber is required, the body processes it slowly, and the feeling of satiety persists for a long time.

Healthy snacks at work for losing weight: 15 recipes

Sandwich

Yes, don't be surprised. The main thing is to cook them correctly, forget about traditional recipes and ingredients. Whole grain bread or diet bread. Allowed Ingredients:

homemade yogurt;
tomato;
cucumber;
lettuce leaves;
Bell pepper;
boiled chicken breast or turkey;
low-fat cheese, you can cottage cheese;
quail eggs or chicken;
cheese;
avocado;
greens.

For convenience chicken breast or it is enough to chop the eggs in a blender, making a paste. Add greens of your choice for flavor.

Dried fruit bars

Good idea, but great content sugar is not recommended frequent use. Does not apply to homemade, self-made oatmeal bars.

banana pancakes

Dietary dish for those who follow the weight and figure. This snack is not from the category of "ate and forget." The recipe is simple, but you need to prepare in advance in the evening.

Ingredients: banana, egg, 4 tbsp. oatmeal. Beat everything in a blender and bake in a pan for 2-3 minutes on each side until a light brown hue is formed.

Green salad

It is quickly digested, contains iron, so it is well suited for those who suffer from anemia. refuel lemon juice, olive oil, homemade yogurt, butter grape seed, low-fat kefir.

Apples

Granola

This is the name of a snack made from nuts, cereals, honey. It is high in calories, but at the same time it actively saturates, and you can cook it yourself.

Dairy

Low-calorie cottage cheese, kefir or natural yogurt without dyes, sugar, have a beneficial effect on the body, because they contain a lot of protein and easily digestible calcium.

Smoothies

A drink of their fruits or vegetables chopped in a blender with the addition of milk, freshly squeezed juice. Vitamins from the ingredients are preserved, and the product is quickly absorbed.

Bananas

They are an excellent source of potassium, which positive influence on the heart, pressure. The fruit is very satisfying, so you won’t want to eat for a long time.

A pineapple

It is an excellent source of bromelain, an enzyme that aids digestion. actively absorbed. It is acceptable to use both fresh and canned. But watch the amount eaten, a lot of sugar is added to the preservation.

dried figs

Contains a lot of sugar, suitable for evening breaks. For the same reason, you should not eat too much of it - 3-4 pieces are enough.

Carrot

Classic assistant "for the eyes". It is a source of carotene, which has a beneficial effect on vision. Carrot sticks are a great alternative to french fries.

nuts

Rich in unsaturated (and therefore not harmful) fats, vegetable protein and fiber. However, those who want to lose weight should not get involved in this product precisely because of unsaturated fat. Pour 8-10 kernels into a bag and chew throughout the day.

Pumpkin seeds

Also, like nuts, they contain fats, as well as zinc (affects the structure of the hair), phosphorus (helps improve brain activity) and fiber.

Dark (bitter) chocolate

In conclusion, we add that such snacks individual cases may be harmful to the body. For example, if there is an allergy to carrots, then this product should not be consumed. For the same reason, carefully study the labels of energy bars, granola, if you decide to purchase them in the store.