Snacks are a must for those who are on a diet. The number of snacks can vary between 1 and 4, depending on the person's diet. Choosing the right snack increases your blood sugar in a healthy way, keeps you full for a long time and speeds up your bowel movements. And it contributes to the energy you need during the day. It even makes people happy and motivated by allowing them to take a break from their work. Along with the timing of the snack, its content is also very important. The choice of snack varies depending on the person's characteristics. For example, individuals with diabetes, insulin resistance, prediabetes, or insulin resistance should not consume foods containing only carbohydrates, such as fruit, alone, but should also consume foods containing protein or fat. Here are my easy snack recommendations and approximate calorie values for those who want to lose weight;
1.Cinnamon or coffee milk (1 glass) - 128 calories
With a glass of cinnamon milk, you can control your blood sugar and meet your daily calcium needs.
2.Fruit (1 portion) - 60-80 calories
At least 2-3 portions of fruit you consume during the day will meet a significant portion of your needs for both fiber and vitamins and minerals.
3.Whole wheat breadsticks (1 piece) + ayran (1 glass)-175 calories
1 piece of breadsticks is equivalent to approximately 1 slice of bread. And when the carbohydrates in the breadsticks are combined with the fat and protein in the buttermilk, it will keep you full for a long time and double your energy.
4.Light peanut butter (1 teaspoon) + Banana (1 small piece) - 103 calories
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Share and spread a teaspoon of peanut butter on half a banana you sliced. Protein will maintain your energy for hours, while carbohydrates will give you a quick mood and energy boost. According to research, eating peanut butter in the morning will help curb your appetite throughout the day. The point to be considered when choosing peanut butter is to choose unsweetened or low-sugar ones. It is a great alternative for those who have a sweet tooth and those who do sports during the day.
5.Wasa (2 pieces) + light cream cheese (1 teaspoon) - 95 calories
Two wasa (rye) Crackers) are a healthy alternative with 75 kcal and high fiber content. Does not like to consume crackers alone If you wish, you can sweeten it with options such as unsalted olive paste, low-fat cream cheese, and curd.
6. Dates (2 pieces) + walnuts (2 pieces) - 150 calories
It is thought that sweet-tasting fruits have much more calories and may even cause weight gain. However, no fruit with a well-known portion size will cause weight gain. Dried dates are a good source of folic acid, potassium, iron, calcium and fiber. 2-3 dried dates can be consumed instead of 1 fruit. Walnuts consumed with it balance the sugar in the date and ensure that it breaks down in a long time.
7. Fried whole wheat bread (1 slice) + light karper cheese (1 piece)- 148 calories
This snack option is especially for those who say 'I feel full when I eat bread, otherwise I won't be full'. 1 slice of whole wheat bread and light heart cheese will be a great snack that is both practical and satisfying.
8. Probiotic yoghurt or kefir (1/2 cup) - 1 cup of Activia plain yoghurt -70-100 calories,
Activia with fruit 104, 1 cup (200 g) of low-fat yoghurt - 92 calories, 1/2 glass of homemade yoghurt 72 calories
Probiotics support your intestines by giving them the comfort you want. It relieves your indigestion and relaxes you by allowing beneficial bacteria to multiply. There are studies showing that probiotics prevent obesity. So, you can choose probiotic yoghurt or kefir for both your daily calcium needs and the health of your intestines. You can either buy it ready-made or turn your own fermented yoghurt into probiotics with sachet probiotics you can buy from pharmacies.
8. Fat-Free Unsalted Popcorn (1 glass) calories - 120 calories
A glass of oil-free and unsalted popcorn is equivalent to the calories of 1 slice of bread. One portion of popcorn, which is full of antioxidants and fiber, also meets 70% of your daily grain needs. In addition, research conducted by the University of Scranton has proven that popcorn strengthens the immune system. The detail to consider about popcorn is that when purchasing popcorn, you should not buy corn specially produced for microwave use. Research has shown that this type of corn contains harmful chemicals.
9. Bagel (half) + Tea (� (without sugar) - 136 calories
. Half bagel: It has the calories of 2 slices of bread + 1 teaspoon of fat. It can enhance your five-hour tea once a week, if not every day, and it can also be your main meal for breakfast.
10. Light or sugar-free ice cream (2 scoops) - 85 calories
Good news for dessert lovers!
Milk ice cream (low-fat) has high calcium and phosphorus content. During the summer months, you can consume 2 scoops of light ice cream by reducing your diet by 1/2 glass of milk + 1/2 half a fruit. While you can consume sugar-free ones every day, I recommend that you rarely consume those that contain even a little sugar.
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