Frequent snacks and meals on the go and in fast foods do not provide any health and shape benefits other than extra calories. But we spend most of our time at work. Therefore, it is very important to take nutrition during business hours seriously. And if you feel hungry between meals, here's a list of seven options for snacks at work, some of which could be a decent lunch.
1. "Right" sandwiches
Sandwiches can be a healthy and tasty snack, both at home and at work. Replace regular bread with whole grain or bran. Cut boiled veal, chicken or turkey, low-fat cheese, pepper, tomato, cucumber, lettuce into thin slices. A healthy and satisfying sandwich is ready!
2. Boiled or baked meat
If you don't have time to mess around with making sandwiches, a boiled or baked piece of any lean meat (chicken, turkey, veal) rich in protein and other trace elements would be an excellent option. It is enough just to boil it, sprinkle it with salt and your favorite seasonings. For baking, grate the meat with salt and seasonings, wrap it in foil and send it to the oven for 20-30 minutes.
3. Lavash roll with different fillings
If you have time the day before to prepare a working lunch, then prepare delicious and simple rolls. All you need is thin pita bread and fillings to your taste - it can be meat filling, vegetable filling, cheese filling. Everything is prepared very simply - on a sheet of pita bread, evenly distribute finely chopped ingredients, pre-pita bread can be greased with low-fat yogurt or sour cream. Add pepper, salt, seasoning, then start rolling to form a roll. Send the finished roll to the refrigerator overnight so that it is well saturated. In the morning, cut into portions.
4. Muesli bars
You can crunch on the way, so that it was a low-calorie snack, with the help of muesli in briquettes (bars). They differ in that they do not crumble, and they do not need to be soaked in a fermented milk product. The only thing, be sure to pay attention to the composition - it is desirable that there are only natural products among the ingredients of such bars.
5. Dried fruits and nuts
Dried fruits and nuts are high-calorie foods, so they should not be overused. But in small quantities, they are useful and able to satisfy hunger. Dried fruits and nuts will replenish the supply of vitamins and minerals that are so necessary for the body, especially in the winter season.
When we imagine a work lunch, the healthiest food appears before our eyes: sandwiches, pizza or pies. Of course, a snack should be quick and satisfying in order to replenish energy and return to work, but do not forget about your health. Inadequate high-calorie snacks can reduce your productivity!
In addition, they will cause diseases of the gastrointestinal tract and can spoil your figure. Eating healthily at work requires not only choosing healthy meals, but also keeping to an optimal schedule. With it, you can control your hunger and eat at regular intervals.
Never skip breakfast
Nutritionists have long proven that skipping breakfast guarantees overeating throughout the day. Breakfast is completely digested by the body and does not contribute to weight gain, because in the morning the metabolism is the fastest, and you can safely eat a large portion. Experts note that the optimal density of breakfast should be such that for the next three hours you do not feel hungry.
Refusing breakfast, you deprive the body of the necessary "recharge"!
In this case, the body will store a sufficient amount of energy and strength for the working day. The best breakfast might be a large serving of oatmeal with fruit (or scrambled eggs with two slices of whole grain bread and cheese). But it is better to refuse meat and cottage cheese, since protein products are not able to give the body the necessary amount of energy in the morning.
Limit the amount of coffee
Of course, a cup of coffee in the company of colleagues helps to cheer up and tune in to a working mood. But do not forget that coffee not only invigorates, but also accelerates the removal of fluid from the body, dehydrating it. Three cups of coffee at work can disrupt your body's water balance and make you feel worse. Also, remember that caffeine isn't invigorating by itself.
It works by stimulating the nervous system, that is, it makes the body work at an accelerated rate. As a result, already in the afternoon you will feel tired, exhausted and the desire to refresh yourself with something quick and tasty - for example, a chocolate bar. Therefore, it is recommended to drink coffee only in the morning and not more than one cup a day.
Cook your own food
It is not necessary to prepare complex meals that take a lot of time. But you should also not be interrupted by sandwiches and various rolls. Self-made food disciplines and contributes to maintaining optimal weight, but dishes from buffets and cafes can be too fatty and unhealthy - but you have to eat them for lack of choice.
Try this: Prepare two small containers, in one of which you can put your usual portion of food, and in the other - fruit. Eat a main course during your lunch break at work. Have a fruit snack after a few hours. You will be amazed at how little food you need to feel full and energized!
It's better to prepare snacks at home than to buy ready-made ones!
By the way, you don't have to cook every day. It is enough to prepare several different meals on weekends, which you can vary during the working week. Salads with a variety of meat and fish fillings, cutlets and vegetable stews are considered a universal lunch option.
Plan snacks
Surely you are used to snacking on sweets, cookies and other not very healthy, but tasty products at work. Even if you don't have problems with your figure, remember: simple carbohydrates, which make up the usual work snacks, constantly stimulate jumps in blood glucose levels, periodically raising and lowering your performance.
To maintain a consistently high and productive brain activity, you need to give up spontaneous meals and switch to a system of carefully planned snacks. Between main meals, you can refresh yourself with nuts, dried fruits, cottage cheese, vegetables, banana or apple chips.
Drink plenty of water and tea
Take small tea breaks every hour. A weak herbal tea will help you relax and distract yourself from work. Moreover, tea can trick the stomach, giving a feeling of satiety. Also, do not give up water - and if you do not like plain water from coolers, always carry with you a container with lemon and orange slices, fresh mint and cucumbers to give the water a pleasant taste and aroma.
Don't overeat
If you eat too large a portion, the body begins to work hard to digest it. Blood rushes to the stomach, significantly reducing brain activity, and this is manifested in the desire to sleep. Productivity drops and you can't wait to go home. That is why homemade food is so useful, prepared in advance and collected in the optimal portion size.
Healthy menu options
Can't think of what to cook for work? There are proven, very satisfying and delicious dishes that are easy to prepare and enjoyable during your lunch break.
Option one
- Snack 1: sweet peppers, sliced \u200b\u200binto strips, a cup of green tea with bergamot.
- Dinner: a serving of spaghetti with tomato sauce and shrimps. Cucumber and tomato salad.
- Snack 2: two apples.
Option two
- Snack 1: fruit salad of orange, grapefruit and kiwi.
- Dinner: lettuce, green onion and two chicken cutlets.
- Snack 2: natural yogurt without additives and one diced pear.
Option three
- Snack 1: a handful of dried nuts to choose from: almonds, cashews, or hazelnuts.
- Dinner: one baked potato and steamed fish.
- Snack 2: carrots cut into thin strips and a handful of dried apricots.
Remember, eating a healthy diet at work is important because we spend a third of our lives in the workplace. If you correctly plan your weekly menu, you will be grateful not only for your stomach, but also for your figure.
Having a snack at work that benefits your figure
Proper nutrition contributes to effective weight loss. People on a diet and everyone who wants to eat right are advised to adhere to a certain regimen when they need to eat often and in small portions. Between main meals, it is necessary to arrange snacks that do not allow the appearance of hunger.
Snacks signal to the body that nutrients will be supplied to the body constantly, and there is no need to store in the form of fat. Also, after a small snack, a person will not be able to eat much for lunch or dinner and will get rid of the habit of eating at night.
Slimming snacks will only help if you organize them correctly.
Some tips for healthy snacking:
- A snack is not a complete meal. It is allowed to have a snack with any healthy products in small quantities.
- It is recommended to have two snacks during the day - lunch at 12-00 and afternoon tea at 17-00. Light snacks are allowed after dinner, but in this case, you need to know that not all products can be eaten in the evening. It's better not to get carried away with evening snacks.
- When snacking at work, it is not recommended to do it at the desk. You can get distracted and eat more than you should.
- If you feel hungry again shortly after a hearty meal, you should not pay attention to this feeling. This is false hunger and most likely the body requires water. In this case, you need to drink a glass of clean water or a cup of tea with lemon, and wait a while with an afternoon snack.
- If during breakfast only a cup of coffee or tea was drunk, then the snack is allowed to be made more high-calorie. For example, two cheesecakes, steep eggs or a piece of cottage cheese casserole.
- It is recommended to have a snack after a hearty breakfast after 3 hours.
- If the afternoon snack turned out to be dense, with a salad, a hot dish and dessert, then only a glass of kefir or ryazhenka is allowed for dinner.
- It is not recommended to eat fatty foods or sweets after dinner. This negatively affects the process of digesting food, which provokes an earlier feeling of hunger.
- To get enough of a glass of kefir, you need to eat it slowly, by a teaspoon.
- It is not recommended to drink fruit juices and smoothies during a snack, as they increase blood glucose levels, which exacerbate hunger.
- Before having a snack with dried fruits, they must be poured with boiling water for a while. It is allowed to eat no more than five pieces at a time.
- For an afternoon snack, fermented milk products are ideal, since calcium is best absorbed in the evening.
- If you have to snack on the run, then unsweetened drinking yogurt with bran is suitable.
- You need to have snacks, like full meals, at the same time. Therefore, it is recommended to set a reminder on your phone so as not to miss the time.
- It is recommended to have a snack at the end of the working day so that you do not feel severe hunger upon arrival home.
- You need to plan a snack in advance so that you do not in a hurry to grab onto everything and not harm the figure.
What foods are prohibited when losing weight
To lose weight, snacks should be as healthy as possible. Junk food provokes a sharp increase in blood sugar and contributes to the deposition of fat in the body. The feeling of satiety after such snacks very quickly disappears and is replaced by a brutal appetite.
Healthy snacks should not contain the following foods:
- salted nuts, crackers, crackers, chips, snacks;
- carbonated drinks;
- fast food, semi-finished products;
- sweet or rich pastries, waffles, cookies;
- sweets and chocolate bars;
- fast food;
- sausage, smoked meats.
It is also not advisable to consume sweet fruits such as grapes or bananas. There is too much sugar in them, which contributes to the addition of extra pounds. Bananas are more suitable for athletes and pregnant women.
Products useful for weight loss
Healthy snacks should include the following foods:
- apples, oranges, tangerines, kiwi, berries;
- nuts, dried fruits (no more than a handful at a time);
10 almonds or 20 pistachios contain only 80 calories, and 5 tablespoons of dried cherries contain about 125
- natural homemade yogurt, a glass of kefir, fermented baked milk or milk;
- squash, beetroot caviar and dietary bread;
- vegetable salad;
- rye bread with a slice of low-fat hard or curd cheese;
- homemade fruit milkshake;
- suluguni cheeses, mozzarella, tofu;
- low-fat homemade cottage cheese in pure form or with chopped herbs and vegetables;
- boiled corn;
- baked apples;
- sandwich with tuna and lettuce;
- boiled eggs for 5 minutes (no more than 1-2 pieces per day are allowed);
- a sandwich made of bran bread, a thin slice of boiled beef, a leaf of lettuce and herbs;
- homemade dietary cookies;
- tea, cocoa;
- natural jelly from berries or fruits;
- 50 g of protein foods (for example, boiled chicken or baked red fish).
Fiber products are considered ideal for weight loss:
- legumes;
- oat bran;
- fruits and citruses (except grapes and banana);
- broccoli, asparagus, carrots, celery.
Three fresh carrots will relieve hunger for a long time, despite the fact that their total calorie content is approximately 60 calories
Light snack recipes
Home-cooked meals are much healthier than grocery stores because you can be completely confident in the freshness and quality of the food.
Apple chips. Such a snack will bring both benefits and pleasure, and it is very simple to prepare it. Cut the apples into very thin slices and place them on a baking sheet lined with parchment. Dry at low temperature in the oven for at least 4 hours with the door ajar. These chips are completely safe, they do not contain fat and calories. And the pectin in the composition will help to normalize water-fat metabolism.
Jelly made from berries and fruits.
Ingredients:
- agar-agar or gelatin - st. l .;
- cold boiled water - a glass;
- compote or juice - 2 glasses;
- a handful of any berries or fruits.
Pour gelatin with water and leave for an hour (15 minutes will be enough for an instant look). Bring the swollen gelatin to a boil in a steam bath and immediately remove from the stove. Pour in compote or juice, add berries or fruit pieces. Stir, pour into molds and refrigerate.
Diet muesli bars.
Ingredients:
- whole grain oat flakes - 400 g;
- bananas - 2 pcs.;
- coconut flakes - 150 g;
- dates - 300 g;
- nuts or sunflower seeds;
- spices and spices to taste.
Pre-soak dates in water for 2 hours. Then grind with a blender together with bananas until smooth. Add coconut, oatmeal, nuts, or seeds and stir. Preheat the oven to 180 degrees Celsius. Put the mixture on a baking sheet in a layer 1.5 cm thick and bake for 10 minutes until golden brown. While the cake is hot, cut into small pieces, cool and place in the refrigerator for 20 minutes. You can pour over melted dark chocolate on the bars. Wrap the pieces in foil or plastic wrap.
Snacks at work and at home should be done between meals. They help to normalize metabolism, prevent hunger. If you consume healthy foods during snacks and do not exceed the portion size, then you can not worry about excess weight.
Nutritionist advice. A complete diet with the right snacks is useful for almost any person - both diabetics and hypertensive patients, and people watching their figure. This is the prevention of gastrointestinal diseases, drops in blood glucose levels, food disruptions, when a person does not control his appetite. Even mood is related to how we eat.
For those who like to have a snack with cottage cheese, recipes with this healthy fermented milk product in the video below will be interesting.
A busy work schedule and overtime are not a hindrance to proper nutrition. In a series of important things, you can always carve out a few minutes for a quick snack at work. This will give you fresh strength, and the body will be grateful.
Turkey in the thicket
How to have a snack at work tasty, satisfying and fast? They come to mind first. Certainly not from the nearest diner, but home-made with the right ingredients. A turkey sandwich is exactly what you need. Boil 200 g of turkey fillet in the evening. Make a vegetable mixture with shredded carrots, 3 cauliflower, tomato, ½ bell pepper and 8-10 minced olives. Season vegetables with olive oil and leave overnight. In the morning, dry 2 slices of whole grain bread, brush with sweet mustard, place the vegetable mix and chopped turkey between them. If you want to make the sandwich more satisfying, then add two tablespoons of your favorite pate to the filling, and lingonberry sauce will help add a spicy note. Snack on this sandwich at work, and hunger will not manifest itself soon.
Inspiration cookies
Drinking a cup of tea at the workplace is not prohibited. Diet oatmeal cookies will be an excellent office snack for her. Mash a banana with a fork, sprinkle it with ½ tsp. vanilla sugar and pour in 80 ml of milk. Pour a glass of oatmeal little by little, mixing them with the banana mass. Add 50 g of chopped cashews and light raisins, after scalding it with boiling water. Let the dough soften for 20-25 minutes, and then put the miniature cookies on a baking sheet with parchment paper with a spoon dipped in water. We bake it for 10-15 minutes at 180 ° C. A healthy snack at work will fill you with positive energy for the rest of your day.
Incendiary dried fruits
Why is it useful to have a snack at work without interrupting the work process? Homemade muesli bars. Chop into small pieces 120 g of dried apricots, prunes and figs or any other dried fruit that you have at hand. We grate a banana and a pear, season them with the juice of 1 lemon. Combine dried and fresh fruits, pour in 50 g of brown sugar and 2 cups of toasted oat flakes. We tamp the mass on a baking sheet with baking paper in a layer of 1 cm and cut it lightly with a knife to make it easier to break the finished bars. Put the muesli in an oven preheated to 160 ° C for 30 minutes. Complement this healthy snack at work with juice or yogurt for a boost of energy.
On curd clouds
Light yet hearty cottage cheese dishes for a snack at work are a win-win. Diet cheese cakes require a minimum of preparations, and they will bring a lot of joy. Mix in a bowl 500 g of low-fat crumbly cottage cheese and 3 tbsp. l. honey. Add 2 eggs, 50 g of washed raisins and 5 tbsp. l. sifted oat flour. We knead the dough from the curd mass, form the cheese cakes and fry in oil until golden brown over medium heat. And now we send them to the oven at 180 ° C for literally 7-10 minutes. This maneuver will make you more gentle and airy. A delicious, and most importantly, healthy answer to the question of what to take to work for a snack is ready.
Fruit Celebration
Fresh fruit is the best snack at work without harming your figure. Especially if you make a low-calorie salad out of them. Cut a hard persimmon, a sweet apple into equal cubes, add a few grapes and strawberries. Combine all the ingredients in a bowl and season with 70 ml of white yogurt or lemon juice. Fry 50 g of coconut in a dry frying pan - it will give the salad a tempting tropical flavor. Just add it right before we taste the salad. This light snack at work will help keep the worm in your head and lift your spirits at the same time.
Apple salute
How to eat right at work? First of all, forget about fast food once and for all. If you are sometimes drawn to, make them from apples. We remove the core from 2-3 apples, leaving them whole and with the skin. Then we cut them into thin circles with a hole in the middle. Mix 100 g of sugar with 250 ml of mineral water and bring to a boil. In this mixture, marinate the apple slices for 30 minutes and put on a wire rack so that the liquid is glass. Bake the chips on a baking sheet with parchment paper at 100 ° C for 30 minutes on each side. At the very end, you can sprinkle them with cinnamon. Such a proper snack at work will not affect the figure.
Pumpkin vigor
How to eat while sedentary work? Drink plenty of fluids, do not forget about protein and vegetables. A satisfying winter smoothie meets all of these requirements. Coarsely chop 150 g of pumpkin pulp and bake for 30 minutes in the oven at 200 ° C. We transfer it to the blender bowl, add chopped banana, 30 g of ground walnuts, pour in 200 ml of drinking yogurt. Beat the ingredients in an airy mass, put ½ tsp. cinnamon, a pinch of nutmeg and mix well. This rainbow pumpkin pie smoothie will liven up your office menu and brighten up the rest of your day with a pleasant aftertaste.
Add these dishes to your recipe box - they will definitely come in handy. If you have your own interesting snacks at work, be sure to leave a description of them in the comments.
What healthy snacks should be during work hours and at home? Why shouldn't you snack on sandwiches, cookies and sweet bars? We will talk about all this in our article.
Nutritionists have long proven that obesity cannot have a single cause. Weight problems are influenced by many factors, including snacking on unhealthy foods. Often, between the main meals, wanting to "kill the worm", we indulge ourselves with something tasty. Nutritionists are sounding the alarm: foods used for quick food do not have any benefit for the body, and moreover, they are harmful and lead to the formation of fatty deposits.
Statistics show that over 70% of women prefer to get by 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 shape in any way, but this is not the case. In addition to being high in calories, these foods contain flavor enhancers, preservatives, and other unhealthy additives.
Even the fair sex, stubbornly dieting, is tempted by junk food. People who, due to the specifics of their profession, work in shifts are especially susceptible to wrong snacks: sweet cookies help them relax, escape from routine and relieve stress. In the event that the activity is monotonous and does not require physical exertion, then getting rid of excess calories will be very difficult.
If you cannot do without snacks, and feeling hungry in the intervals 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 foods that can make you feel full for a long time and also benefit the body. So let's find out what healthy snacks they are.
Soluble fiber foods
Healthy snacks with soluble fiber are a great way to have a quick and satisfying snack. Fiber is assimilated by the body gradually, so the feeling of hunger will not visit you for a very long time. High-fiber foods include legumes (beans and peas), oat bran, as well as fruits (pears, apples, citrus fruits, and others) and vegetables (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. Fullness will remain for a long time, and extra pounds are 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 either or theirs.
Protein foods
You can have a good snack with foods high in protein. But we must remember that they can only be used separately from each other. Protein foods include all types of meat, 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, cheese cracker will not harm the body in any way, and will keep the feeling of satiety for a long time.
Nuts
Snacking on nuts is extremely pleasant, because they are very tasty. But there is also a negative side of this product: calorie content. For those who want to lose weight, eating nuts in large quantities is strictly contraindicated: 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 one time.
For example, 15 almonds contain about 100 calories. Such a small handful is quite enough to get enough and not to feel hungry. For lovers of "salty" healthy pistachios will be an excellent alternative to the notorious chips. There are only 80 calories in 20 of these nuts. But we must remember that salt provokes stagnation of fluid in the body.
Dairy products and yogurt
Don't forget about dairy products either. A small glass of milk or kefir before going to bed will positively affect metabolic processes in the body and overall well-being. Remember, you don't need to turn your snack into a complete lunch or dinner. Your body needs 200 kcal to easily hold out until the main meal. You need to eat in a measured way. The brain is able to understand only after 20 minutes that the body is not hungry.
This low-calorie food is a great snack option not only at home, but also in the workplace. When choosing a healthy yogurt, you need to take into account, firstly, its color - it should only be white, no other shades are allowed. Secondly, the product should not contain any additives. You can mix to your liking to get the most out of your snack.
Whole fruit
Fruit is not only a source of fiber, but also carbohydrates. As a snack, they can be used in tandem with yogurt or cottage cheese. A pair of kiwi fruit contains no more than 100 kcal. In ½ part of a banana - about the same. But remember that banana should be eaten with care, because it contains a large amount of sugars and starch. Therefore, the main thing for fighters for a slim figure is not to overdo it with this fruit.
Whole grains
Nutritionists from around the globe are unanimous in the opinion that people who eat whole grains are much less likely to suffer from diabetes mellitus and related diseases.
Vegetables
The most pleasant and tasty way to eat vegetables is to make a salad. A vitamin mixture made from fresh chopped vegetables can be seasoned with a low-calorie sauce or a little olive oil.
Fans of culinary variety are not prohibited from adding cottage cheese or cheese to the salad. You can season 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 will be full without unnecessary 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, with dried cherries. 5 large spoons of this delicious product contains 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 beneficial for the body. Banana ice cream is considered another good dessert dish. To prepare such a treat, you will need low-calorie yogurt and ½ a banana. Take a stick or skewer, stick a piece of banana onto 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 a delicious and wholesome dessert.
Healthy snacking 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, fruit and vegetable crops are not only rich in fiber, but also contain a whole range of vitamins and minerals necessary for the body. Dairy products with low fat content, as well as lean meat, help to saturate the body with useful microelements and at the same time save from getting extra calories.
- contain the "right" carbohydrates. The carbohydrate component with a low glycemic index is characterized by foods such as nuts, fruits and vegetables, peas and beans, cereals. Eating them in food helps to saturate the body with the necessary energy and at the same time avoid excess sugar entering the blood.
- contain protein and healthy fats like Omega-3. These snacks bring invaluable benefits to the cardiovascular system.
- it is important to decorate the dish with which you are snacking beautifully and neatly - after all, the aesthetic component is also very important.
- containers are an excellent solution for storing food and snacks - now you can find containers for food of all sizes and shapes, many even come with cutlery. You can prepare food for a snack in advance - put 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 snacks, you can get rid of annoying and unpleasant feelings of hunger for a long time and avoid the intake of extra calories that provoke weight gain. Vegetable products - seeds, nuts, oils, soy - provide the body with the necessary fats and carbohydrates, but at the same time healthy.
What not to snack on
A number of foods are completely unsuitable for snacks. Among them:
- Loved by many fast food;
- Pies, muffins, buns and any other flour products;
- Cookies, chocolate bars, chips, in-store crackers and other “gastronomic delights” in rustling packaging.
Why shouldn't you snack on cookies and bars? These foods are moisture-free, so they drain 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 assimilate nutrients from such food, but only in the process of a full meal, when the digestive system is most 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 cannot count the drunk coffee (even with milk) as a snack.
- Whole nuts. In pure form, nut kernels are a very dry product. 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 on the other hand, nuts work great as a snack in a duet with juicy foods such as 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 in a classic sandwich interfere with each other's assimilation. Bread sandwiches work the same way.
In order for snacks at work to bring not only satiety, but also benefit, you need to ensure that snacks have a high energy value, contribute to normal digestion and at the same time contain a minimum of calories.
The presence of fats and carbohydrates in food is not prohibited, but these substances must be correct.
What you can eat:
- 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 pcs.);
- fruit and nut organic bars or homemade bars;
Give up all kinds of hot dogs, hamburgers, chips, buns and bars if you do not want to get problems with heart, blood vessels, digestion and obesity.
Snack recipes at work and at home
Many people ask themselves: what to eat at work so as not to get better? For easy, easy-to-prepare snacks, here are some recipes. The healthy snacks below will not harm your stomach and shape. You can prepare these simple meals during your lunch break at work or at home in a hurry.
Bread with cottage cheese
One of the quickest and easiest snack recipes.
You will need whole grain bread, cottage cheese and various greens - these can be lettuce, parsley, dill, etc. You can also take bell peppers and tomatoes, chop finely and add to the curd - it will be even tastier.
Mix cottage cheese with herbs and spread on a loaf of bread. You can add other ingredients to cottage cheese - these can be dried fruits, raisins or berries.
Yogurt with chia, fruit and nuts
This yoghurt can be easily prepared in advance and taken with you in the morning. You can improvise and add ingredients as you see fit.
Ingredients:
- Yogurt - 100-150 ml.
- Chia seeds - 2 tablespoons
- Banana - 1/2 pc.
- Nuts (to your taste) - 2 tablespoons
- Raisins - 1 tbsp.
How to cook:
- Put the yogurt in a small jar (preferably a plastic container with a volume of 200 ml), add the chia seeds to it and mix.
- We wash the raisins, cut the banana into small cubes. Put the raisins, banana and nuts on top of the yogurt.
- Close with a lid and leave in the refrigerator until morning. In the morning, our healthy snack is ready!
Shawarma with vegetables and chicken
For shawarma lovers, we offer a useful alternative - vegetable shawarma with chicken meat.
Ingredients:
How to cook:
- Cut the tomatoes into circles, season with salt and pepper. Cut lettuce leaves and chicken meat into strips, chop the herbs.
- Lubricate the pita bread with cottage cheese and put vegetables, salad, chicken and herbs on it. You can add a little sour cream or yogurt. Distribute the filling evenly 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 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 use cold kefir. Also, do not add sugar or sweetener - banana and cinnamon will make the cocktail sweet.
Homemade muesli bars
In addition to preservatives, muesli bought in the store also contain sugar. Therefore, we suggest that you make muesli yourself - then you will be sure that you are consuming not only tasty, but also healthy food. You can also add various ingredients to your muesli to your liking.
We need:
- Oatmeal - 1 cup
- Buckwheat flakes - 1 glass
- Banana - 1 pc.
- Apple -1 pc.
- Chopped nuts (walnuts, almonds) - 100 g.
- Sliced \u200b\u200bdried fruits (figs, dried apricots, raisins, prunes) - 100 g.
- Dried pineapple (candied fruit) - 50 g.
Cooking method:
- 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.
- 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 cooled down. The snack bars are ready!
Fruit salad
You can make a fruit salad for a snack with your favorite fruits, pairing them with dried fruits. Cut the apple, pear and banana into small cubes, or add tangerine wedges. From dried fruits, you can use dried apricots. raisins and figs. Rinse dried fruits, dried apricots and cut figs. Combine the ingredients and season the salad with yogurt. Mix well - the dish is ready!
