You are here

Fri, 12/13/2013

Snack Well

It is not unhealthy to just take a bite between meals. It should not only always be chocolate or sweets. After all, the definition of certain meals a day is an achievement of civilization and has no evolutionary reasons. On the contrary, it is even better to have several small than two big meals per day. But also here there are different theories.

One can feast like a lion once a day or eat small bits permanently over the day like a bird. What might be the ideal way everyone has to find out for oneself. One only should observe to take in healthy food and not to eat absentmindedly while working or watching TV. Also, it is not healthy if you have larger meals while walking, standing or being in a hurry. Eating together is not only part of the maintenance of social life, it also means that you eat slower, calmer and more consciously – having a meal consciously means to decelerate an otherwise hectic daily life for at least half an hour.

But what does a good, healthy snack consists of? The best snacks are the ones that saturate and prevent food cravings for unhealthy food. The stock of snacks should consist of foods that fill one with energy, rather than drain it, like sugary snacks do. Good snacks also should have antioxidant properties to protect the immune system. And finally the question may pop up, whether one wants to support a diet with the snacks.


Here is a list of healthy snacks:

Nuts (except peanuts): they are full of fiber, vitamin E and Omega 6 fatty acids and good for the heart and circulatory system. Although peanuts are healthy too – they have a high protein content, minerals and trace elements, including phytosterols which forms an important substance in the fight against breast, colon and prostate cancer – but they have a high fat content and should therefore not be eaten in bigger amounts, especially if they are roasted and salted .

Olives: rich in saturated and unsaturated fats as well as omega 3 fatty acids, which facilitate metabolism.

Bananas and Brazil nuts: contain potassium, which improves mood, prevents depression and improves the brain performance.

Dried figs and dates: give energy, nutritious, full of fiber and highly digestible.

Boiled egg: protein and vitamin B12, good for bones, muscles and skin.

Yogurt: carbohydrates and proteins prevent hunger and keep blood sugar levels stable. Always goes very well with fresh fruit.

Fresh fruit and cheese: Fruits are never wrong. They give you energy and a lot of vitamins. Cheese has a lot of protein and keeps tired long.

Raisins and/or dried cranberries: raisins have iron, calcium and B vitamins. Increase the supply of energy, help digestion and strengthen the bones. Cranberries are full of antioxidants.

Humus and carrot sticks: contain proteins and amino acids. Saturate well and keep blood sugar levels stable.


In order to curb the appetite in general, but especially for sweets, it helps to drink plenty of water or herbal or fruit teas. Especially during the cold season you drink less and often forget to take enough fluid. To prevent that in winter you give in to the urge for sweets, greasy or creamy meals, you should consume enough proteins which are found in meat, poultry, fish, seafood, beans, dairy products, nuts, eggs, peas or soy products. For the small appetite you should also have one or more small snacks from the list above on hand. And do not forget a snack is just a snack. This is no more than a handful.