Eat yourself slim with healthy snacks - the ultimate snack guide

For many people snacking between meals is part of everyday life. Unfortunately though they often resort to unhealthy snacks, which makes it difficult to lose weight.

Want to stick to your nutritional plan, but don’t want to give up snacks? No problem! We outline some healthy alternatives to the classic snacks that you can enjoy without a guilty conscience.

Basically it is important to pay attention to the nutritional value of your snack. While high calorie snacks are best avoided, certain other snacks are ok and even support your health.

Give up chocolate? – No, thanks! Many people feel this way, because chocolate is one of the most popular snacks for after lunch or as a treat in the evening. But is all chocolate unhealthy? No, dark chocolate has several advantages over other types of chocolate.

Dark chocolate has better nutritional values than classic milk or white chocolate. However, dark chocolate is also impressive in other health aspects:

Dark chocolate…

• keeps you full longer,
• protects your arteries,
• reduces stress,
• strengthens your heart,
• and lifts your spirits.

The packet of crips has been opened, you have taken your first delicious handful and now you can’t stop. Sound familiar? The addictive quality of crisps quickly leads to an excess of calories. Many supermarkets already offer ‘light’ crisp varieties. However, even in these products there are ingredients hidden in them that can prevent you from losing weight and can have a negative effect on your health. The high salt content in crisps increases the risk of high blood pressure and heart failure. Lower calorie versions of crisps are not necessarily more nutritious, they are still empty calories, i.e. pure energy sources without any nutritional benefit. But what alternatives are there to the standard crisps?

Vegetable crisps offer the optimal solution for crisp fans trying to lose weight. They contain much less fat and significantly fewer calories than conventional crisps. In addition, you support your health, because the vegetables provide your body with important plant substances. Many supermarkets sell vegetable crisps, but with a few simple ingredients you can also make them yourself.

Ingredients:

• 1 courgette
• Olive oil
• Mixed herbs
• Salt & pepper

Preparation:

1. Preheat oven to 110°C.
2. Wash the courgette and cut into thin slices.
3. Mix the thin slices of courgette in a bowl with a little oil, salt and pepper. You can add whichever herbs you like.
4. Finally, spread the slices generously on a baking tray and bake for about 60 minutes until they are slightly crispy and brownish in colour.

Wine gums not only make children’s hearts beat faster, but also the hearts of many adults. Unfortunately though, eating these types of sweets is likely to prevent you from reaching your nutritional goals. The usual ingredients of wine gums include glucose syrup, sugar and gelatine. Frequent consumption of such sweets increases the risk of diabetes, obesity and similar diet-related diseases. It is difficult to find similar but healthy snack alternatives. However, if you are flexible, it is recommended to snack on fruit instead. Berries in particular are a great alternative because they are much lower in calories and score points for their high vitamin content.

“Unhealthy calorie bombs with way too much fat” – fortunately this myth surrounding nuts was dispelled a long time ago. In fact it is precisely due to their high fat content that makes them so healthy when eaten in moderation. Regardless of which nut it is, whether it is a walnut, macadamia nut or peanut – they all contain important vitamins and minerals. As an important supplier of healthy, unsaturated fatty acids, nuts help to lower cholesterol levels and prevent heart disease in old age. A handful of nuts can help to stave off food cravings and the nutrients in nuts help to keep you satisfied for longer.

Not all nuts are equal, they differ considerably in terms of their nutritional values. There is also a significant difference between roasted and unroasted nuts, which should not be ignored. The unroasted variety are considerably healthier. Avoid salted nuts, because their high salt content can lead to high blood pressure and water retention.

Popcorn: the popular cinema and party snack. Who isn’t a fan? Many people think of it is an unhealthy snack, but if prepared correctly, it can be healthy as well as delicious.

The key is to not use any butter, oil or sugar while preparing the popcorn. The numerous fibres in popcorn support digestion and regulate blood sugar level. In addition, the antioxidants protect the body and its cells from dangerous carcinogens and harmful environmental influences. In addition one portion of popcorn covers two thirds of an adult’s daily whole grain requirement.

Ingredients:

• 75g popping corn
• 1 tablespoon of oil
• 15- 20g Xucker (depending on taste)

Preparation:

1. Put the oil and popping corn into a pot and put the lid on.
2. On a medium to high heat, let the corn burst open. Shake the pot in between to mix the grains.
3. Then mix the popcorn with some Xucker according to your taste.

Healthy snacks can give you valuable energy for the day and can support your health and weight loss efforts. Our Upfit healthy snack alternatives are ideal for everyday life. With some good planning, you won’t be tempted by small, unhealthy snacks. Healthy snacking can really be so easy!

• First rule: a snack should not replace an entire meal.
• Pay attention to your calorie requirements: even 5 healthy snacks can lead to a calorie surplus – find out your individual calorie requirements.
• Pay attention to its nutrients: avoid snacks with excessive salt, sugar and fat.
• Fruit and vegetables are always a safe choice: low in calories and rich in vitamins, you will find our strawberry snack in this article.
• Support your health: some snacks we think our unhealthy may not actually be so bad, this article should help you to get clued up on what is healthy.