Healthy snacks for in between and on the go

Healthy snacks for in between and on the go

Healthy snacks are the best alternative to chocolate bars or buns for the afternoon low. Vitamins and minerals that your body can use and get you into full swing in order to optimally complete your tasks are nil in the sweet sins. You can read here which healthy snacks are available and what advantages they bring you.

We all know that. We're out and about, at work, studying for university or traveling - and then it grabs us: hunger in between. Our options often consist of bits from the bakery or sweets like candy bars from the little kiosk on the corner. The selection of snacks is mostly sweet and has a lot of carbohydrates or otherwise only a few nutrients that your body can use.

Such snacks often only satisfy for a short time, make you even more hungry or even tired. But there are also plenty of healthy snacks that not only satisfy your small appetite in between, but also supply your body with valuable vital substances, give you energy and get you through the day feeling good.

 

What are healthy snacks?

Healthy snacks are the best option for snacking in between meals without falling into the sugar trap. They keep you full in the long term and don't just give you a short burst of energy. In addition, healthy snacks do not make you tired, which could otherwise make you lack motivation.

Nutrients and healthy fats are also an important factor. With healthy snacks, your body gets ingredients with which it can work optimally and you ultimately feel better.

But here too, note the measure of all things. Just because the following snacks have healthy properties doesn't mean you can eat them indefinitely, but with a clear conscience.

 

What healthy snacks are there?

There are tons of healthy snacks that can stand up to the sugary and low-nutrient snacks. Not only because they provide you with vitamins, minerals or fiber, but are also simply delicious. There are healthy snacks, such as:

  • Power bar
  • Nuts
  • dried fruit
  • Fruits
  • Vegetable sticks
  • Natural yoghurt
  • rice cakes
  • Cereal
  • oatmeal

As you can see, some of these snacks take a little prep, like slicing vegetables or fruits and preparing yogurt with granola or oatmeal. However, it would be convenient, quick and easy to have a finished product that we can put in our pockets and access when we ask for it. Well then, watch out, we've got something!

 

Healthy snacks vs. unhealthy snacks

 

Healthy snacks: Nuts have a positive effect on your health

They come in all sorts of variations - nuts. Even if they contain a lot of fat, you don't need to worry here. The unsaturated fatty acids in nuts are viz healthy fats.

These are the most popular nuts:

  • Cashew
  • peanut
  • Hazelnut
  • coconut
  • Macadamia
  • Almonds
  • Chestnut
  • Brazil nut
  • Pecan
  • pistachio
  • walnut

 

Almonds are also an excellent snack between meals. Studies show that almonds have a positive effect on metabolism. They contain a high proportion of protein and fiber and are especially suitable for food cravings as they curb the appetite.2 In addition to the valuable minerals and vitamins as well as essential fatty acids that are contained in almonds, there is also a high content of folic acid in almonds.

Peanuts are also very popular and are used in numerous products. Peanuts contain a lot of vegetable protein and are therefore right at the top of the nuts in order to meet the daily protein requirement. There are also other nutrients here that can have a positive effect on health, such as folic acid, magnesium and vitamin E.

Nuts are an ideal snack for on the go and in between. Instead of using the finished mixes of trail mix, you can put together your own mix according to your taste. We definitely recommend adding Brazil nuts. Just two Brazil nuts cover your daily selenium requirements3 and a quarter of the daily requirement of copper.

     

    How many nuts are healthy?

    This popular snack is perfect for on the go to take away or in between. 30 g per day is considered the optimal portion. If you don't drag the scales with you or have doubts about your judgment, you can use a handful of nuts a day as a guide.

     

    What ingredients are in nuts?

    A number of different vitamins are found in nuts. Above all, there is a lot of vitamin E in the nut. The antioxidant properties of vitamin E can aid in the fight against various diseases such as arteriosclerosis, oxidative stress and cancer. Vitamin is also effective against asthma, allergies and diabetes.1 With a handful of hazelnuts you can already cover 50% of your vitamin E requirements and thus protect your cells from free radicals. But also other important vitamins like vitamins A, B and C as well minerals can be found in the hazelnut:

    • Calcium
    • Iron
    • Potassium
    • Magnesium
    • Sodium
    • Phosphorus

     

    What are the positive effects and benefits of nuts?

    The ingredients found in nuts have many health benefits for your body:

    • lower cholesterol levels4 
    • prevent cardiovascular diseases
    • Dietary fiber stimulates the intestines5
    • vegetable protein source supports muscle building
    • improve cell health
    • stabilize blood sugar

    Nuts are also often called brain food - there is something to it. The healthy unsaturated fatty acids are an ideal source of energy for your brain and the vitamin E they contain has an antioxidant effect and contributes to healthy brain function.

     

    You have to pay attention to this with nuts

    Battered nuts seasoned with paprika? Salted or would you prefer coated with chocolate? Sorry! This is not a healthy snack! It is best to always eat nuts unprocessed, this is the only way they are healthy. It's best to buy them whole in their shell. Due to environmental influences such as heat, light and moisture, the fatty acids in the nuts can quickly become rancid through oxidation. Therefore, pay attention to the storage of your nuts: cool, dry and dark. If the nuts taste strange or have dark spots, it's best to throw them away.

     

    Dried fruits as a healthy snack in between

    Do you feel like something sweet, but want a healthy alternative to the chocolate bar? Then dried fruits or dried fruit are the perfect snack for you in between. Especially in the cold season, many like to use this natural snack. Dried fruit is characterized by the fact that it is made durable and has a residual moisture of around 20% after the drying process. It is best known for its particularly natural sweetness and strong aroma.

    They come in all sorts of varieties, for example:

    • Ananas
    • apple
    • apricots
    • Bananas
    • pears
    • cranberries
    • Dates
    • figs
    • peach
    • plums
    • raisins

    Dried fruit should also not be eaten uncontrollably and in bulk. Just like nuts, you should orient yourself to a handful a day.

     

    Advantages of dried fruit over fresh fruit

    Of course there is nothing wrong with fresh fruit and should be part of a balanced and healthy diet. Of course, fresh fruit is also suitable as a snack between meals. But there are also some advantages that dried fruits have over fresh fruits.

    On the one hand, dried fruit is more durable than fresh fruit and has a higher proportion of nutrients. Fresh fruit that does not grow regionally is harvested before the final ripening so that the fruit does not go bad until it goes over the counter. Dried fruits, on the other hand, are harvested when they are ripe, which means that the concentration of minerals and vitamins is higher. Dried fruit is a good long-lasting companion, especially when traveling, as it does not need to be refrigerated.

     

    Effect: How healthy are dried fruits as snacks?

    Dried fruits are high in calories, but don't worry - this is due to the high amount of fiber that has a particularly positive effect on digestion and keeps you full for a long time. Dried fruit contains 3,5 times as much fiber, vitamins and minerals as fresh fruit. This allows you to cover a large percentage of your daily requirements for many vitamins and minerals such as folic acid with just one serving.6

    In addition, dried fruit is rich in Antioxidants.7 The polyphenol antioxidants can improve blood circulation and are associated with reduced oxidative damage.8

     

    They do not contain any fat and have all-natural fructose, which slowly passes into the blood and does not burden your metabolism as much. It provides important minerals for you, such as calcium, potassium and magnesium. Dried figs in particular are rich in Magnesium and strengthen muscles and nerves. An exception is vitamin C, which is reduced by the drying process.9 Why one Mineral deficiencies You will find out in the Academy that it damages your body.

    When you have constipation10 or you want to strengthen your intestinal mucosa, you can use dried plums, which encourage the intestinal bacteria to multiply and have a natural laxative effect. Since two-thirds of the immune system comes from the gut, healthy snacks are ideal for Strengthen the immune system to be able to.

     

    Disadvantages of dried fruits

    Dried fruits are sweet and high in energy, so it is not necessarily difficult to eat large amounts. However, excessive consumption should be avoided as they contain a lot of sugar, which can lead to weight gain and health problems.

    If you buy dried fruits, you should make sure that they are not candied and that they have added sugar.

     

    Summary

    Healthy snacks are the best option to satisfy the need for a snack that not only fills you, but also provides your body with valuable vital substances so that you can support your body mentally and physically to perform well.

     

     

    [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/

    [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898316/

    [3] https://www.ncbi.nlm.nih.gov/pubmed/22073154

    [4] https://www.ncbi.nlm.nih.gov/pubmed/20458092

    [5] https://nutritiondata.self.com/facts/nut-and-seed-products/3177/2

    [6] https://www.ncbi.nlm.nih.gov/pubmed/21229417

    [7] https://www.ncbi.nlm.nih.gov/pubmed/15670984

    [8] https://www.ncbi.nlm.nih.gov/pubmed/22747081

    [9] https://www.ncbi.nlm.nih.gov/pubmed/12769544

    [10] https://www.ncbi.nlm.nih.gov/pubmed/21323688

     

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