How to get rid of the feeling of hunger? 10 ideas for a healthy snack

Snacking is not just a way to get through lunch or dinner, but an important part of a healthy diet. Nutritionists advise to eat little but often, as it speeds up metabolism and maintains blood sugar levels. Between the main meals it is recommended to make snacks, so you will always be satiated, and therefore you will not overeat. The main thing is to choose healthy foods that, unlike baked goods or chips, give you a feeling of satiety for a long time. So that you do not puzzle over what to replace cookies or sandwiches, we have compiled a selection of ten simple dishes.

Nuts

Calories: 30 grams – 180 kcal

An option for those who don’t want to bother at all. Potassium, magnesium, phosphorus, vitamins E and B3, nuts are an ideal snack, which in addition to satiety helps to reduce the risk of heart disease, fights depression, improves memory and performance. Nuts are rich in fat, protein and fiber and, according to research from the Duarte National Medical Center in California, help you lose weight. But you should eat them in moderation, as they have a lot of calories.

Greek yogurt with berries

Calories: 100 g of yogurt and 50 g of berries – 150 kcal.

If you add a handful of fresh berries to plain Greek yogurt, you will get a tasty and nutritious snack. Greek yogurt is a source of protein, calcium and potassium. Berries, on the other hand, are a natural antioxidant. Take a berry mixture to get more of the nutrients.

Celery stalk with cream cheese

Calories: 2 stalks and 60 g of cheese – 200 kcal

A low-carbohydrate snack that will give you a feeling of satiety. According to research from the University of Seville, celery contains an antioxidant that takes away inflammation and may also reduce the risk of cancer.

Dark chocolate and almonds

Calories: 30 g of chocolate and 30 g of almonds – 300 kcal

Craving a sweet tooth? Don’t deny yourself chocolate, but buy dark chocolate, which contains magnesium and a large amount of polyphenols that strengthen the heart and blood vessels. Almonds are a source of monounsaturated fats, and they also help regulate blood sugar levels and reduce appetite.

Cucumber with hummus

Calories: 50 g of cucumber and 100 g of hummus – 180 kcal.

A great combination for a light snack. Cucumber contains cucurbitacin E, a substance that may reduce the risk of cancer. Hummus is a paste made from chickpeas, olive oil and garlic, its consumption can improve the cardiovascular system.

Hard-boiled eggs

Calories: 2 eggs – 140 kcal.

Hard-boiled eggs are one of the easiest and healthiest snacks, even if you are on a diet: they are hearty and will help you reduce your calorie intake. You don’t have to worry about cholesterol – recent research from the University of Connecticut shows that moderate egg consumption does not contribute to heart disease. In addition, eggs are high in protein as well as vitamins K2 and B12.

Canned fish

Calorie: 130-180 kcal per 100 g.

Salmon, tuna or sardines are a great snack that does not need to be stored in the refrigerator. Fish contains a large amount of omega-3 fatty acids, which prevent the development of heart disease. In addition, such a snack is rich in protein, potassium and vitamin B12.

Olives

Calories: 25 green or black olives – 100-175 kcal

Olives are rich in monounsaturated fats and contain strong antioxidants, in particular oleuropein, which, according to research by the Rome Laboratory of Molecular Biology and Oncology, reduces the risk of cancer.

Cheese

Calorie content: about 350 kcal per 100 g.

Cheese is a delicious product in itself, which can be considered as a snack in its own right. Numerous studies confirm that despite the fact that it contains saturated fat, cheese does not increase the level of harmful cholesterol in the blood.

Fruit

Calories: from 47 kcal in one apple

Everything ingenious is simple. Fruits satisfy hunger and thirst, contain not so many calories, besides it is convenient to take them with you, for example, apples, bananas, pears or a sprig of grapes. The only nuance – if you are on a diet, it is better to refrain from excessive consumption of fruits that contain a lot of sugar (bananas, grapes, persimmons, figs), replacing them with watermelon or grapefruit.