Quick and healthy snacks should be easy to prepare and should contain foods rich in essential nutrients for the proper functioning of the body, such as fruits, seeds, whole grains and dairy products. These snacks are excellent options for light and simple meals to eat in the morning or afternoon, or to eat before bedtime. Some examples of quick and healthy snacks are:
- Fruit vitamin;
- Skimmed yogurt with dried fruits and seeds;
- Skimmed milk with granola;
- Fruit with crackers like Maria or cracker;
- Sugar-free fruit juices, with leafy vegetables and seeds.
Check out some excellent options in the video below:
Best moments for lunch
Snacks should be made every 2 or 3 hours, thus avoiding periods of fasting and low energy. Snacks made at night, on the other hand, should be consumed at least half an hour before bed, so that digestion does not disturb sleep and so that the presence of food in the stomach does not cause reflux. In addition, you should also avoid drinking caffeinated drinks, such as coffee and green tea, up to 3 hours before bed, so as not to cause insomnia.
Growing children and adolescents should use whole or semi-skimmed milk and dairy products, as the fat in these foods contains important nutrients for proper growth.
The following are two recipes for quick and healthy snacks that can be consumed throughout the day.
Examples of healthy snacks
Healthy foods to eat in snacks
Banana smoothie recipe with chocolate
Ingredients:
- 200 ml of skimmed milk
- 1 banana
- 1 tablespoon chia
- 2 tablespoons light chocolate
Preparation mode:
Peel the bananas and beat everything in a blender. This drink can be accompanied by 3 wholemeal toast or 4 Maria type cookies.
Oatmeal Cookies Recipe
Ingredients:
- 2 cups of whole wheat flour;
- 2 cups of oats;
- 1 cup of Chocolate;
- 3/4 cup of Sugar;
- 2 spoons of yeast;
- 1 Egg;
- 250 to 300 g of butter, if you want in the softer consistency or 150 g for more hard cookies;
- 1/4 cup of flaxseed;
- 1/4 cups of Sesame.
Preparation mode:
1.Mix all the ingredients with a spoon and then mix / knead everything by hand. If possible, also use with the rolling pin, so that the dough is as homogeneous as possible.
2. Open the dough and cut it into pieces using a small round shape or the shape you want. Then, place the cookies in a baking sheet covered with parchment paper, spreading the cookies so that they do not touch each other.
3. Leave in the preheated oven at 180ºC for about 15 minutes or until the dough is cooked.
Oatmeal cookies can be made on the weekend to be consumed as a quick and healthy snack during the week. The presence of seeds makes the cookies rich in fats that are good for the heart and in fibers that improve the functioning of the intestine.
See other healthy recipe ideas at:
- Healthy snack
- Afternoon snack
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