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One of the most common difficulties when it comes to healthy eating is knowing what to eat between meals. As being hungry is never a good way, it is important to have tasty options close by that will satisfy the desire to eat until the next big meal.

But make no mistake! Avoid the industrialized ones with light labels. To make up for the lack of fat, salt or carbohydrate, brands use unknown ingredients that are not good for your health. Consuming food in its full version is usually more worthwhile.


Check the list of suggestions in this post and remember that consulting with a health professional is essential to put together an ideal diet plan for your needs.

Chestnuts (brazil nuts, cashews, almonds, walnuts) + dehydrated fruits (apricots, raisins, cranberry) and seeds (pumpkin, flaxseed, sunflower)

Also known as nuts, the mix of nuts, fruits and seeds is very tasty and supernutritive. In addition to sources of good fats and vitamin E (the most potent antioxidant), which help to satisfy hunger, they are sources of minerals (zinc, selenium, magnesium and potassium), which ‘cleanse’ the body, participating in the production of important enzymes in the liver. This organ promotes the famous natural “detoxification” every day. We just need to guarantee the raw material for this process to happen.

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Natural yogurts with chopped fruits + oat bran

One tip is to beat everything and make a delicious popsicle or the famous overnight oats. Protein sources that help promote satiety, natural yogurts (milk + milk yeast) are also part of the eating habit of centuries-old populations and are associated with longevity because they contain probiotics (bacteria that help to balance the bacteria present in the intestine, where the lymphoid system associated with the mucosa is located, where we produce most of our defense cells). Therefore, if you are not intolerant of ingredients, it is worth including them routinely as part of a healthy diet.

With chopped fruits and oats, natural yogurt becomes an even more potent snack, as oats are a rich source of fibers that help control hunger and can also absorb glucose and fats like cholesterol, helping to prevent diabetes mellitus and cardiovascular diseases .

Practical homemade cakes

Only with eggs and bananas it is already possible to make a cake. If you want to increase the yield, include an oatmeal (it can also be bran or flakes), almond flour, coconut or durum wheat. Add dehydrated fruits, such as dates, figs, apricots and raisins. It is possible to diversify on top of that common ‘base’ and make a different snack every day. Protein, fiber, carbohydrate.

Protein shakes and yogurts

Yogurt versions with a higher protein content are great for practical meals, especially to offer a greater supply of proteins. They are alternatives for the elderly, people undergoing cancer treatment, specific cases of obesity, among others.

These foods collaborate to take care of the muscular health, because they increase the supply of proteins, nutrient required in greater quantity in those cases in which there is low muscle mass and strength.

The good news is that these snacks mentioned above are super simple to make at any time of the day and that they do not need to require you much time in the kitchen.

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