Snacking is not a dietary surplus, but avaluable opportunity to listen to your body and respond to the need for energy, regardless of the time of day.

There are no fixed rules: whether it is mid-morning, afternoon or other times of the day, having one or more snacks can help:

• Maintain a good energy balance
• Avoid arriving too hungry at main meals
• Improve concentration, mood and well-being.

Choosing with awareness

The choice of snack foods should take into account:

• personal tastes
• real hunger
• emotional state and energy level
• physical activity performed or planned.

There is no single good option: the important thing is that it is a practical, tasty and balanced snack from the point of view of the nutrients you take in.

Snacks for all tastes!

Sweet snacks: comfort and nourishment

Here are some nutritious and satisfying ideas:

• Whole wheat bread with hazelnut cream and fresh fruit
• A slice of homemade cake, preferably made with fresh fruit
• A handful of dried fruits, with dates and dark chocolate
• Yogurt with granola and fresh diced fruit
• Smoothie with vegetable milk and fruit (also good post-workout).

Savory snacks: practical and satiating

For those who like a savory taste, there are many tasty alternatives:

• Avocado toast with seeds and vegetables
• Sandwich with hummus, arugula and sun-dried tomatoes
• Crackers or triangles of legumes and grains, accompanied by fresh vegetables
• Bread with vegetable pate or hummus
• A few breadsticks or slices of bread with a teaspoon of EVO oil.

 

 

And for those who play sports?

If you practice physical activity, snacking can make a big difference:

• Before sports: choose simple, digestible carbohydrates (fresh fruit, galettes with jam, a smoothie)
• After sports: combine carbohydrates and protein (yogurt and cereals, bread and legumes, fruits and nuts) to promote muscle recovery.

A small targeted snack can help:

• avoid energy dips
• improve performance
• Preventing excessive fatigue.

Don’t forget hydration!

While snacking, remember to drink!

Best options:

• Natural water
• Herbal teas
• Green tea or light tea
• Barley coffee, chicory or yannoh

Fresh, watery fruits (such as cantaloupe, watermelon, peaches) can also help you hydrate naturally and nicely.

 

In summary: the perfect snack is…

• Listened to: arises from a real signal of hunger
• Balanced: contains useful nutrients, not just “fillers”
• Varied: sweet or savory, depending on your time and needs
• Moisturizing: accompanied by a drink
• Gratifying: because food is also pleasure!

 

Snacks are allies of our energy: with the right choices and a dash of creativity, even breaks can become an opportunity to take care of ourselves.

 

by dietitian Alessandra Zanini