Healthy snacks, snack without remorse at any time of day! 

A lot people are reluctant to snack between meals, but the problem is not in the what, but in the how. Due to laziness, disorganization or lack of ideas, it may be that if we are hungry in the middle of the morning or afternoon, we end up choosing elaborated foods that are easy to eat but not normally recommended from a nutritional point of view.

on today's menu

2 August 2018

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Depending on the time of day and mood the choice is focused on:

• High calorie density foods, i.e. low in volume but high in calories, usually from unhealthy sugars and fats.

• Foods rich in salt.

• Drinks with caffeine and sugars.


The interesting thing would be to try to make use of foods that bring some benefit to the body in these cases. Among the aspects to consider when choosing a snack is to ensure that it:


• Is high in fibre.

• Creates a feeling of satiety.

• Provides healthy fats.

• Is easy to prepare and transport.

• Offers balanced calories.


The question we ask ourselves then is what kind of snack is best to eat? There are multiple options, easy to control in terms of quantity, versatile when combining, offering a variety of textures and flavours. We recommend the following:

  • Whole fruits peeled and in season.
  • Dried fruits (raisins, dried apricots, plums).
  • Natural dairy products without added sugars.
  • Nuts (20-30 g).
  • Vegetables, preferably raw.
  • Vegetable drinks without added sugars.
  • Legumes.
  • Animal proteins (egg, fish).
  • Whole wheat or seed bread (mini portion).

Remember! If you get hungry and it isn’t time for lunch or dinner yet, don’t let the first impulse take over, always try to have a healthy and light snack.


Recipes: 


- Crispy Chickpeas

- Cherry tomato and anchovy wholemeal sandwich anchoas

- Oatmeal, apple, seed and chocolate chocolates