Vegetables – some alternatives
Few calories and carbohydrates, hardly any fat, accompanied by loads of vitamins and other important nutrients which, especially now when the cold season has begun, profoundly reinforce your immune system.
If you are bored with nibbling on a thin carrot feel free to make a dip to spice it up. Simply blend low-fat curd cheese with Seltzer (fizzy mineral water) and stir in herbs and spices to taste – and it is ready! When it comes to vegetable choices, consider regional and seasonal possibilities. Other vegetable snack options include a vegetable smoothie, salad with egg and poultry or a vegetarian alternative – braised vegetables with tofu.
Fruit – variety is endless
Fruit are just as healthy as vegetables. However, they mostly have a stronger effect on the energy balance because some varieties contain a lot more fruit sugar. Recommendable fruit varieties include berries, apples, tangerines and nectarines which can be readily consumed as a fruit salad, fruit sticks or fruit smoothie.
Experiment with different fruit to avoid getting bored! If you eat the same fruit all the time, eventually it doesn’t taste that good anymore!
Each vegetable and fruit of different colour contains different minerals, vitamins and antioxidants. The diversity of colours in our fruit and vegetable selection ensures that we are well supplied. They also contain antioxidants are anti-aging agents and protect us from harmful environmental impacts.
Nuts – only in small amounts
Edible nuts contain lots of healthy nutrients and unsaturated fatty acids, which can have a favourable effect on your blood fat levels. However, they contain a considerable number of calories. Nuts are definitely suitable as snacks, but in moderate amounts only.
Natural yoghurt and curd cheese – protein bomb no 1
Many dairy products contain few calories, hardly any carbohydrates and little fat. But beware: ready-to-eat yoghurts from a supermarket frequently contain a lot of sugar. Unprocessed natural products are distinctly better. If you miss the sweet taste, try adding fresh unsweetened fruit puree. If you choose low-fat products, it will enable you to save yet more calories.
Cottage cheese – protein bomb no 2
Cottage cheese contains surprisingly little energy, no more than about 100 calories per 100 grams.
Whole-grain bread – a classic
It contains fibre that makes you feel full for a long time. Depending on your taste, you can put low-fat cheese, tomatoes, or egg with a slice of turkey breast or salmon on your sandwich.
Here are some other snacks to try when you feel hungry between your meals:
- Scrambled eggs with smoked salmon and vegetables
- Protein pancakes with fruit
- Fruit-cereal smoothie
- 2 pieces of dark chocolate with 70% cocoa content
Who said healthy snacks have to be boring? Use your creativity, but keep in mind the above tips to keep your body trim and healthy all year long. If you have any questions, contact our Nutrition Specialist.
Diabetes Advisor DDG
University-Certified Fitness Instructor, B Licence
Holmes Place Club Hamburg, Austria