Regardless of the daily schedule, it is important that the food style approached is composed of healthy and balanced elements, so that the body stays healthy, strong and energized. However, there are times when the temptation to indulge in processed foods with a high sugar or salt content appears. That is why it is important to always have healthy and tasty snacks at hand, which can be easily included in the daily diet.

Eating healthy is not a challenge, but rather a lifestyle. Because health must always occupy the first place in the ranking of priorities, it is advisable to start with nutrition. Fortunately, nowadays, there is a very varied range of foods and snacks rich in proteins, fibers, vitamins, but also in the nutrients that the human body needs to function properly and to give yield.

Contents:

1. Healthy snack ideas, suitable for any time of the day

1.1. Snack ideas to make office work more efficient

1.2. Healthy snack that will bring the necessary energy intake for training

1.3. Ideas for quick snacks, ideal to be enjoyed in moments of relaxation

2. Ideas for snacks - the ingredients needed to prepare them

3. Recipes for healthy snacks - what steps to follow

1. Healthy snack ideas, suitable for any time of the day

There are many benefits associated with healthy snacks. By including them in the daily diet, these advantages will be felt immediately, but especially in the long term. Here are some of them:

• Maintaining energy levels: Healthy snacks can be a great way to keep energy levels constant between meals. They provide carbohydrates, proteins and healthy fats, which help to maintain an appropriate level of blood glucose, preventing a sudden drop in energy.
• Appetite control: Healthy snacks can help control appetite and prevent overeating during main meals. They are rich in fiber, protein and healthy fats, which gives the feeling of satiety.
• Provides nutrients: Healthy snacks are a rich source of nutrients that the body needs to function optimally and efficiently. They provide a significant supply of vitamins, minerals and antioxidants, very important elements for protecting cells from oxidative processes and for maintaining general well-being.
• Improving mood: Some snacks, such as fresh fruits and vegetables, peanut butter, and protein bars, can improve mood and reduce the risk of depression and anxiety.
• Weight control: these are suitable for people who want to maintain a constant weight or approach a diet for weight loss. Having a low caloric content, it does not greatly influence the number of calories consumed in a day and allows a better monitoring of them.

1.1. Snack ideas to make office work more efficient

If the daily schedule involves spending a long time at the office, maintaining a healthy lifestyle can seem like a real challenge, and temptations are present all around. However, currently, there are many types of snacks that can be included in the diet, ensuring the energy needed for efficient work and long-term concentration.

• Quamtrax canned chicken breast - is 100% natural and with a high protein content, being ready to eat. In addition, it is rich in vitamins and fibers, perfect for being productive at work. It is available plain or with tomato sauce, for extra flavor.
• Fruits - these are an excellent option for a healthy snack, full of vitamins and antioxidants. Apples, bananas or oranges, even dried varieties such as dates, figs or raisins, are suitable for a snack between meals. Moreover, during the meal break you can enjoy a sugar-free jam obtained from fresh fruit, along with a slice of bread.
• Vegetables - they can be eaten raw, cut into pieces or with humus, included in a protein paste. The humus is rich in protein and fiber, and the vegetables provide important vitamins and minerals. The protein lipia has a low caloric content and can be enjoyed cold, but also hot, together with a spreadable cream and vegetables.

Sweet snacks - in a short break of a few minutes, you can quickly serve sugar-free sweets , such as biscuits, donuts or even pralines, all of which have a very low calorie content and are part of the protein food category, suitable for boost at the office.

1.2. Healthy snack that will bring the necessary energy intake for training

A healthy lifestyle requires both a proper diet and exercise for at least 30 minutes every day. Thus, those who want to keep their body strong, have the opportunity to include a healthy snack in their diet, before training, for an energy "boost". Some proposals for energizing snacks are the following:

• Fortifying sweets - this category includes all kinds of protein bars , which are based on only natural ingredients, including flavors and healthy sweeteners. These elements make the bars a snack with a high content of proteins and nutrients necessary for a correctly performed training. In addition, there are variants of sweets with various flavors, depending on the preferences of each athlete.
• Smoothies - these drinks are considered to be a healthy and nutritious snack, full of vitamins and minerals. They can be easily obtained at home, using fresh or frozen fruit, plain yogurt and vegetable milk.
• Hard-boiled eggs - they are another snack option rich in protein, which can be easily prepared at home and transported anywhere. Moreover, eggs are known for their rich content of nutrients, such as vitamins from the B complex and iron, very important for daily training.

1.3. Ideas for quick snacks, ideal to be enjoyed in moments of relaxation

The moments spent at home are the perfect opportunity to nibble on something delicious, and healthy snacks are the perfect option. It is advisable to have delicious snacks at hand while you are relaxing, which will satisfy your cravings without affecting your caloric intake. Here are some healthy snack ideas:

• Low-fat chips - in this case, chips from Novo are highly appreciated. They are rich in protein and are manufactured to have little fat. They are the perfect alternative to the classic assortments, with a crunchy texture and natural, delicious flavors. In addition, these snacks can be used as a protein dip, together with an aromatic guacamole sauce or a slightly spicy salsa.
• Popcorn with herbs and spices - can be a healthy snack, provided it is not covered in butter and salt. Popcorn can be baked in the oven, and then sprinkled with various herbs, such as thyme or basil, or spices such as turmeric or paprika.
• Fried bread with hummus and vegetables - it is a snack rich in protein and fiber, which also provides a rich supply of healthy lipids.
• Fruit salad with nuts - having a very low calorie content, fruits and nuts are perfect for a salad. They ensure the intake of fibers, vitamins and fructose, necessary for concentration on the film.

2. Ideas for snacks - the ingredients needed to prepare them

Quick snacks are the solution to satisfy the appetite between meals and to provide the body with the nutrients it needs to function at an optimal level. To obtain them, it is necessary to follow the recipes for quick snacks, including quality ingredients and only of natural origin, avoiding processed foods full of sugar or fat. Some basic ingredients that should not be missing from healthy snack recipes are:

1. Fresh fruits and vegetables - they are rich in vitamins, minerals and fiber, which makes them an excellent choice. They can be served with hummus or included in smoothies or salads.
2. Nuts and seeds - have a high content of healthy fats and proteins, being suitable for vegetable or fruit salads or can be mixed in protein yogurts.
3. Plain yogurt - the variety without added sugar is an important source of proteins and probiotics, which help maintain the health of the intestinal tract. It can be enjoyed with fresh fruit, seeds or nuts, obtaining a nutritious and delicious snack.
4. Eggs - they are rich in proteins and beneficial fats. It is recommended to be eaten boiled, together with a few slices of avocado or in the form of an omelette with fresh vegetables.
5. Dark chocolate - has an important content of antioxidants and dry matter, suitable for digestive health.
6. Natural sweeteners - can be included in sweet recipes or healthy cakes, without affecting the number of calories. Also, naturalflavors and sweeteners are suitable for tea, coffee or smoothies.
7. Protein peanut butter - it is free of salt or sugar and provides the necessary macronutrients for the body. In addition, peanut butter is very suitable for those who follow a vegan or vegetarian diet, as well as for athletes.

The recipes for healthy snacks are very varied, but they can be easily customized. Understanding the concepts of " protein foods " and "healthy snacks", it will be very simple to select the right ingredients.

3. Recipes for healthy snacks - what steps to follow

Snacks are an important part of any diet, regardless of whether you want a weight loss diet or a healthy lifestyle approach. They provide the necessary energy and nutrients to carry out all the activities of the day. However, in order to keep the body healthy and fit, it is important to include healthy snacks, which are rich in proteins, antioxidants and nutrients, with a low calorie and saturated fat content. For those who want to prepare their snacks at home, there are several easy-to-follow recipes:

Ingredients needed:

• Protein glues;
• 1 ripe avocado;
• 50g smoked salmon;
• 1 lemon;
• salt and pepper to taste (or other favorite spices).

Method of preparation:

Lightly brown the leeks in a pan sprinkled with a little cooking spray , without adding oil. Cut the avocado into small pieces and sprinkle with the juice obtained from the lemon. Place the pieces of avocado on the previously fried protein sticks, then add the thin strips of smoked salmon on top of them. Finally, it is seasoned with salt and pepper or with other aromatic herbs, according to taste.

Ingredients needed:

• 1 cup of boiled chickpeas;
• 1 clove of garlic;
• 2 tablespoons of sesame paste;
• 1 tablespoon of olive oil;
• juice from half a lemon;
• salt and pepper or other types of spices, depending on personal preferences;
• fresh vegetables for serving (for example, cucumbers, carrots, peppers, etc.).

Method of preparation:

Mix the boiled chickpeas, garlic, sesame paste, olive oil and the juice of half a lemon in a blender, until a homogeneous paste is obtained. It is seasoned with salt and pepper or other types of herbs, according to preferences. Afterwards, it can be served with fresh vegetables, cut into sticks or rounds.

Ingredients needed:

• 1 cup of plain Greek yogurt;
• 1 tablespoon of bee or acacia honey;
• 1 cup of fresh fruit cut into small pieces (raspberries, blueberries, strawberries or other types of fruit can be selected).

Method of preparation:

Mix the Greek yogurt with honey and then add the pieces of fresh fruit on top of the yogurt.

Ingredients needed:

• 1 ripe banana (yellow, with a few dark areas);
• 1 cup of almond milk;
• 1 tablespoon of almond butter;
• 1 tablespoon of chia seeds;
• 1 spoonful of protein powder with vanilla flavor;
• ½ teaspoon of cinnamon;
• Ice cubes (optional).

Method of preparation:

Cut the banana into pieces and put it in the blender. Add the almond milk, almond butter, chia seeds, protein powder and cinnamon to the bowl of the machine. Mix everything at high speed, until a creamy smoothie is formed. If you want to serve a cold dish, you can add a few ice cubes to the blender and mix again, obtaining a cool, healthy and tasty smoothie.

So, these are just a few examples of healthy and delicious snack recipes, which can be prepared easily and quickly at home. Many variants are suitable to be enjoyed during a break from work, before a workout or even during moments of relaxation, in the evening. By trying different recipes and discovering the healthy ingredients, anyone can adopt an active and energetic lifestyle, based on natural foods, rich in elements that the body needs.

Photo source: nutriland.ro, unsplash.com