Fruits, Nuts, and More: 5 Healthy Snacks for Vitality and Health 0 10

Expert - Ailin Tsarkova, dietitian

First, before a meal, it is important to calm down, breathe deeply and slowly (preferably using diaphragmatic breathing or the “Square” breathing technique), expanding the lower ribs, inflating the abdomen, and extending the exhale as much as possible. This type of breathing will help the diaphragm activate the vagus nerve and engage the parasympathetic nervous system, which will relieve tension and improve digestive processes.

Second, it is always advisable to start your meal with a glass of hot water. It will quickly replenish moisture deficiency, nourish the digestive glands and mucosa, and relieve spasms.

Third, it is worth massaging the projection of the gallbladder and the sphincter of Oddi, which regulates the flow of bile and pancreatic juice. During psycho-emotional tension or stress, they also become “nervous” and spasm. To find the right area, place four fingers above the navel and shift 2-3 cm to the right – towards the ribs. This massage will help relieve spasms and improve the flow of bile and digestive juices.

And finally, for a snack, it is best to choose easily digestible foods that can quickly be processed, providing the body with quality nutrients without taking up too much energy.

What options for light snacks can be chosen?

Fruits and Berries. These are the easiest foods to digest, as they are full of their own enzymes, moisture, vitamins, organic acids, and fiber. Additionally, they are sources of natural glucose and fructose for quick energy. They leave the stomach quickly – in just 20 minutes. However, it is better to eat them whole, as juices from them have a high glycemic index and lead to a sharp spike in blood glucose. For those losing weight, it is better to choose berries, citrus fruits, and green bananas, which are high in fiber and resistant starch to nourish beneficial microflora and low in sugar.

It is best to consume such snacks before a workout or walk so that the “quick” energy they provide can be expended. If eaten in the evening, when the opportunity to expend energy is lower, glucose may become unutilized and be stored in fat deposits. Furthermore, insulin, which is produced by the pancreas in response to increased blood glucose levels, is an antagonist of nighttime hormones and can disrupt their function.

Dried Fruits. Dried fruits (raisins, apricots, prunes, figs, dates) should be chosen for quick snacks as infrequently as possible, as they are dehydrated and often prepared in sugar syrup with the use of wax. Therefore, they should be thoroughly rinsed with warm water and soaked before consumption.

Nuts. Nuts (almonds, cashews, walnuts, pine nuts) combined with raw vegetables. Nuts are rich in protein, healthy fats, minerals, antioxidants, and fiber. They will help not only satisfy appetite but also avoid “harmful” snacking. However, it is important to remember not to overeat nuts. The optimal amount is 30 g. Raw nuts are more beneficial (it is recommended not to eat roasted and salted ones), preferably soaked in water to absorb moisture. It is best to combine them with raw vegetables (celery, lettuce or cabbage leaves, carrots) – a source of beneficial fiber that also helps prevent overeating nuts by filling the stomach.

It is advisable to take vegetables whole so they do not lose moisture. After washing and peeling, place them in a container along with the prepared nuts. Such a snack will not take much time and will bring great benefits not only to health but also to the figure.

Seed Porridges. For such a snack, seeds like chia or ground flaxseeds (in ground form, they are better absorbed) are suitable. These seeds are an excellent source of omega-3 fatty acids, protein, magnesium, iron, zinc, calcium, and antioxidants (such as lignans, which help in the fight against cancer). Additionally, these products have a positive effect on the intestinal mucosa and help restore its protective layer. The fiber contained in the seeds will be beneficial for digestion and intestinal function. They also help normalize blood sugar levels and lower “bad” cholesterol levels.

Such porridge can be prepared very quickly – just soak the seeds in warm water or coconut milk and let them sit for 10 minutes to swell. For flavor, you can add a few slices of ripe banana and a pinch of ground cinnamon to the porridge.

Salad – “Constructor.” The advantage of such a salad is that you can choose the composition of the ingredients yourself, controlling your dietary needs and creating a unique combination of flavors and nutrients.

Its base consists of a large amount of greens (lettuce leaves, spinach, arugula, chard). It is also beneficial to add seaweed (wakame, kelp, kombu) to such a salad. Leafy greens and seaweed are rich in fiber and antioxidants, vitamins (A, C, K, B group), and trace elements (iron, magnesium, calcium, iodine), which positively influence metabolism, digestion, and immunity.

The second essential ingredient of such a salad is raw vegetables. It is better to choose not fruits but leaves, stems, and root vegetables (which contain more valuable fiber). Cauliflower, Beijing cabbage, or white cabbage, carrots, young beets, celery, and radishes are excellent choices. These raw vegetables will not only aid digestion but also improve the condition of the intestinal microflora by increasing the number of beneficial microbes.

As a source of protein and complex carbohydrates, providing the body with “long energy,” you can add a handful of grains, seeds, or legumes (cooked or sprouted). For example, products like lentils, mung beans, chickpeas, brown or wild rice, quinoa, corn, or fresh peas are excellent choices.

It is important to remember that animal-derived protein products are the most difficult to digest (especially meat). It is better to choose products with preserved live enzymes that aid in their absorption. For example, this could be a few slices of lightly salted fish or an egg with a runny yolk. For a lighter snack, it is better to replace these products with plant-based protein (for example, prepared nuts or tofu cheese).

For dressing such a salad, any unrefined vegetable oil (such as olive oil) and lemon juice can be used.

Proper Sandwiches. It is better to prepare them with toasted bread or crispbreads made from whole grain and rye flour, or gluten-free options. Regular bread can be replaced with lentil or buckwheat bread, crispbreads made from green banana flour, flax, and vegetable pulp, which are easy to make at home or buy in specialty stores.

In addition to such bread, products with fats (ghee or coconut oil, avocado, seed or nut butter, tahini sauce), tofu cheese, and baked vegetables (beets, zucchini, peppers, eggplants) go perfectly. However, combining with animal-derived products can significantly weigh down and prolong the digestion process, requiring a large amount of energy for this, thus reducing overall performance.

One more important ingredient for such a sandwich should not be forgotten – leafy vegetables and your favorite fresh herbs (lettuce leaves, spinach, dill, parsley, basil, cilantro), which will enhance it not only in taste and aroma but also help with quick digestion.

Well-composed snacks from healthy products will provide the body with the necessary nutrients and help avoid long pauses between meals, which can lead to overeating that harms not only the figure but also health in general.