Whether you are trying to lose weight or aiming for a healthier lifestyle, snacks can significantly help reduce your hunger before the main meals.

Having two small snacks a day, mid-morning and mid-afternoon, can be a natural cure-all as long as the snacks are balanced.

Healthy and nutritious snacks

The “perfect snack” should include several essential nutrients: 

  • Carbohydrates, which the body uses to produce energy; 
  • Protein, which is ideal for giving a greater feeling of fullness; 
  • Fibers, which slow the absorption of various nutrients, increasing the sense of satiety; 
  • Some fats, such as fatty acids (monounsaturated and polyunsaturated), the so-called “good fats,” are useful for helping to regulate appetite and provide us with necessary antioxidants.

Walnuts

Rich in plant protein, healthy fats, and fiber, walnuts are great for a quick snack. Just 4-5 nuts – about 30 grams – are enough to feel fuller immediately. Walnuts also help increase levels of “good” cholesterol in the blood, reducing the risk of cardiovascular disease. 

For the perfect snack, we can combine walnuts with fruit to add carbohydrates as well, such as a fresh fruit salad with a few crumbled walnuts or accompanied by a few spoons of granola or yogurt. If we want to combine all 3 nutrients, we suggest having 1 small pear with a few spoons of granola and 3-4 walnuts.

Semi-skimmed milk

In mid-afternoon, you can choose a glass of semi-skimmed milk instead of drinking some sparkling drinks or coffee.

Milk is a natural calcium and vitamin D source, two essential nutrients for bone health.

Because it contains a proper balance of nutrients, there is no need to combine other foods with it. A pinch of cinnamon or bitter cocoa can be added to make it more pleasant. If you are in a café, you can opt for a latte or cappuccino.

Strawberries 

Strawberries as a snack can satisfy the typical afternoon craving for dessert while being an excellent source of carbohydrates and fiber.

Strawberries are low in calories and sugar, so they are especially good for those who need to control their weight and blood sugar. They are rich in fiber, so they have excellent satiating power. They also have diuretic, refreshing, and depurative properties and are rich in micronutrients. They contain phosphorus, manganese, potassium, folic acid, iron, and vitamin C and are rich in antioxidants.

A bowl of strawberries, paired with a protein source, such as a few tablespoons of white Greek yogurt or 30 g of dried fruit, is a complete and delicious snack.

Peanut butter and whole-grain galettes 

Natural peanut butter (without added sugar or salt) is especially tempting for a satisfying afternoon snack. Although peanut butter is an extremely high-calorie food – with around 600 kcal per 100g of product – it contains unsaturated fats such as omega 3 and omega 6, and plant protein, which provide excellent satiating power. It also contains large amounts of B vitamins, vitamin E, and minerals such as potassium and magnesium. Paired with plain galettes (or similar), which are lower in fat, it goes a long way to balance the composition better.

Avocado toast

An avocado toast is a simple mid-day snack that is good, nutritious, and satisfies even the sweetest tooth.

Avocado is a fruit rich in fiber and vegetable fats, which contribute to satiety and maintain good cholesterol levels – thanks to phytosterols. It also contains fair amounts of potassium, magnesium, zinc, manganese, and phosphorus; it is a good source of vitamins (B5 and B6) and folate. 

The fats help absorb fat-soluble vitamins (A, D, E, and K) introduced with meals. A slice of whole-grain rye bread will round out the snack with the right amount of carbohydrates.

Hummus and vegetables

Chickpeas are both a protein source and a nutrient-rich vegetable. As a natural source of fiber, carbohydrates, protein, and fat, chickpeas can be the basis for a tasty and versatile snack.

Fresh hummus is delicious and can provide our bodies with several beneficial substances: It is rich in vitamins, antioxidants, and oleic and linoleic acids. Paired with crunchy vegetables, such as celery or carrots, it improves digestion and helps keep hunger under control. Paired with a whole-grain galette, it gives us the right amount of energy before sports activity.