Healthy snacking: 20 Tasty healthy ideas!

1. Sweets are something for all ages: Young and old often cannot resist the temptation of very sweet candies. We all know it's bad for your body, but we do it anyway. In this article, I'll explain why we keep snacking so much, and I'll give you 20 delicious alternatives to traditional snacking: Healthy snacking for young and old!

Why do we keep snacking?

1. We have had a preference for sweets since birth. This is partly in our genes, but a large part has been learned. Children nowadays are offered a lot of sweets from their parents, and that starts as a baby. Did you know that a lot of sugar is processed in baby food jars? And often these are also harmful sweeteners such as glucose-fructose syrup. Later in life, he continues to drink soft drinks, among other things, filled with large amounts of artificial sweeteners such as aspartame and the aforementioned glucose-fructose syrup.

2. We have a preference for sweets since birth. This is partly in our genes, but a large part has been learned. Children nowadays are offered a lot of sweets from their parents, and that starts as a baby. Did you know that a lot of sugar is processed in baby food jars? And often these are also harmful sweeteners such as glucose-fructose syrup. Later in life it continues to drink soft drinks, among other things, filled with large amounts of artificial sweeteners such as aspartame and the aforementioned glucose-fructose syrup.

1. And what about the temptation of all the snack machines that school-age children have to deal with? Admittedly, many schools have already banned sweets and soft drink vending machines, but we are far from there. Pocket money is available, and parents' watchful eye is lacking at school, so of course all these freedoms are used.

2. And what about the temptation of all the snack machines that school-age children have to deal with? Admittedly, many schools have already banned sweets and soft drink vending machines, but we are far from there. Pocket money is available, and the watchful eye of the parents is lacking at school, so of course all these freedoms are used.

1. Sugar gives us instant energy, or so we think. It is true that you immediately feel more energetic, but that is only for a very short time. Your body gets a boost, but soon all this sugar is processed, you end up in a sugar dip. Soon the addiction mechanism is activated: More sugar!

1. Sugar is not only an addictive substance, but also a seasoning and a flavor enhancer. And that fact is very interesting for the industry. The more sugar can be added to a product, the more the customer will eat of it, the more it can be converted. Sugar, often in the form of artificial sweeteners, is literally everywhere. Just look at the ingredient lists of products where you would reasonably expect no sugar. Did you know that sugar is added to ham? And how about added sugars to all kinds of â € healthyâ € ™ products? Granola bars, nut bars and other â € productenhealthyâ € ™ products are touted as being perfect for your health. You can even see comments on the packaging that it would help with weight loss. But if you look closely at the ingredient lists, you will soon notice that sweeteners have been added, lots of sweeteners.

1. Healthy? No!

1. Losing weight? Also not!

1. In short: it is very difficult to resist this. Sugar-rich products are offered on every corner of the street, and if you start looking it is very difficult to find products that contain no added sugars. You would almost think that making everything yourself, based on pure and fresh ingredients, is the only way to avoid the excess of sugar. Although you can go very far into this, this is very difficult to achieve in practice. The only thing you can do is limit sugar as much as possible by reading the ingredient lists carefully.

2. In short: it is very difficult to resist this. Sugar-rich products are offered on every corner of the street, and if you start looking it is very difficult to find products that contain no added sugars. You would almost think that making everything yourself, based on pure and fresh ingredients, is the only way to avoid the excess of sugar. Although you can go very far into this, this is very difficult to achieve in practice. The only thing you can do is to limit sugar as much as possible by reading the ingredient lists carefully.

1. This sugar is one of the reasons we keep getting fatter. We eat more and more sugar and exercise less and less. Parents should set a good example, but in many cases that is not the case.

1. What should we do? Ban sugar? Tax on sugar? Better information? Another â € tick systemâ € ™? Warnings on the packaging, as is already the case with smoking materials? Photos of very fat people on the candy packaging?

Sugar Addiction: A Real Health Problem

1. Added to this is the fact that sugar gives you a kind of â € rushâ € ™. Your body gets a boost from sugar, we feel good about it. Yes, it is indeed a form of addiction.

2. In addition, the fact that sugar gives you a kind of â € ârushâ € ™. Your body gets a boost from sugar, we feel good about it. Yes, it is indeed a form of addiction.

1. Do you know how much sugar you eat per day? Every day?

1. Research has shown that men consume more sugar than women. And that children consume more sugars than adults. On average you get 122 grams of sugars. These are both the naturally occurring sugars in fruits and vegetables, as well as the added sugars from manufacturers. This equates to 44 kilos per year!

1. Again, we often can't get around it, and in many cases we don't WANT to get around it. We think we need sugar, your body is crying out for sugar. Fortunately, you can do something about that. It's a matter of kicking the habit, conditioning, teaching your body and brain different habits ..

1. Do you want to know more about sugar addiction, and what you can do about it? Then read the 2-part special: Sugar addiction: Do you have a sweet tooth?

Healthy sweets versus healthy sweets

1. However we try our best, candy and other sweets in fun shapes and colors will remain a part of our lives. Especially if you have (grand) children, you cannot avoid it. A while ago I got a question from a reader whether there are healthy sweets. I can be very brief about that: No, healthy candy does not exist. What you can do is eat healthy snacks. The difference: With healthy snacking, you choose what you snack on, and put together your own 'sweets'. But healthy sweets, in a bag at the supermarket, don't exist in my opinion.

1. For children in particular, banning all traditional sweets is a very tough job. Not only do you have a continuous battle, but you can also create the opposite effect: Sweets are forbidden, so it must be really tasty! So your child goes 'secretly' to snack. Is not the intention.

1. It's all about how you handle sweets: Don't forbid it, but set a clear limit that you don't deviate from. For example, a bag of chips every weekend, and / or a few sweets on Wednesday afternoon. If your child eats normally and thus gets all the necessary nutrients, this is not so bad at all. As long as it is limited.

20 Tasty and healthy ideas to snack on in between

1. Below I have listed no fewer than 20 delicacies. Not everything will be suitable for children, but since adults can also be big sweets, I mixed everything up a bit. Set a good example yourself, and your kids will automatically follow you, or at least you will make them think!

1. With only 6 grams of carbohydrates per 50 grams of walnuts, this is a very healthy idea to snack on in between. Walnuts also fit well in a low-carbohydrate diet. Another good reason to snack on walnuts is the fact that they are full of Omega-3 fatty acids, among other things. Make sure you buy the unsalted version, because you already get more than enough salt. Incidentally, there is also a lot of copper in walnuts. This mineral is indispensable for the energy production within your body.

1. Grapes are delicious to eat. the problem is often that you keep eating. That one bunch MUST go! But have you ever tried frozen grapes? Unlike strawberries, grapes don't harden when frozen. They will get firm, but you can still bite them fine. You eat much less from frozen grapes than from regular grapes on the bunch. This is actually a mental issue: Regular grapes are on the fruit bowl, and you can eat almost unlimited from them. The whole day long. Frozen grapes need to be removed from the freezer and placed in a bowl. If you don't put more than 10 grapes in the bowl at a time, that's often enough. When the bowl is finished, I no longer need other grapes. Preferably eat black grapes. These contain much more antioxidants than the green grapes.

1. Edamame is actually a green soybean, an unripe soybean. Edamame is considered a superfood these days, and it's no wonder. Edamame is completely packed with important proteins and slow carbohydrates. In addition, it contains very important nutrients: Folic acid, Vitamin K, iron and magnesium. But above all, they are very tasty and you can eat them as a snack, but also use them in all kinds of dishes.

1. Make sure you buy organic Edamame. The non-organic version can come from genetically modified crops.

1. Dried plums are ideal when you need an energy boost. Of course there is fructose in these delicious fruits, but plums are also very rich in fiber, so that the sugar is absorbed by the body more slowly. You will not suffer from a peak in your blood sugar, no peak in your insulin level, and you will feel full for longer. A supply of energy for a longer period of time.

1. Plums have a higher feeling of satiety and less effect on blood sugar than, for example, low-fat and low-sugar cookies. Why: It is mainly the fibers that are responsible for this.

1. Plums are also packed with antioxidants, indispensable in the fight against free radicals. So plums are not only tasty, give an energy boost, but are also super healthy!

1. Celery is an ideal snack, especially if you are also losing weight. Celery consists of 95% water, contains almost no carbohydrates and contains a lot of fiber. Add the celery to a delicious fresh salad, or cut it into small pieces for a tasty snack. Make sure that you do not use thickening sauces, because then you are still very unhealthy!

1. Eggs are often associated with a nice breakfast, or used in a salad. But a boiled egg is also great as a tasty snack for those difficult moments when you are hungry. An egg is of course packed with good proteins, that is clear. Hard-boiled eggs can be stored for a long time, so boil a whole box of eggs at once, and put them in the fridge at home or at work. When you feel like it, you can grab one. Combine it with a little salt and pepper. Not too much of the latter, because too much salt is definitely not good for you.

1. Greek yogurt has emerged over the past 5 years as an alternative to the traditional Dutch yogurt. Greek yogurt is incredibly soft, and much creamier. The latter is because the yogurt has been drained, leaving a very thick, creamy substance, which contains twice as much protein as the normal version of yogurt. Each mug of yogurt contains about 23 grams of protein. In addition, you benefit from calcium for strong bones, and of course the good bacteria that contribute to a healthy intestinal flora.

1. Make sure you buy Greek Yogurt with no added sugars.

1. Yes! Chocolate is very healthy, if you eat it in moderation and if you take the good quality. Whole chocolate has been linked to a lower risk of heart disease in multiple studies. Some diets even suggest eating a piece of full-fat chocolate every now and then. It seems that the antioxidants in the rich chocolate (Polyphenol) help speed up the metabolism, so you end up burning energy faster. But make sure you buy chocolate with at least 90% real cocoa.

1. Limit it to one piece of full-fat chocolate per day. This is also enough, because the full-fat chocolate has a more intense taste than the milk chocolate. You have the tendency to continue eating from the latter, and that is definitely not the intention!

1. Dried mangoes contain very few calories and are super tasty! Mangoes are rich in Polyphenols, which largely act as an antioxidant. Antioxidants are able to protect against free radicals that can cause oxidation, damage to your DNA and an impressive list of degenerative diseases.

1. One of the antioxidants requires special attention. That is the so-called Mangiferin. This is a special antioxidant that can reduce the risk of cardiovascular disease and even certain cancers.

1. Just make sure you buy dried mangoes without unnecessary additives. In many cases Sulfite is added as a preservative to preserve the color and shelf life as long as possible. Sulfite can have unpleasant side effects such as shortness of breath and asthma-related symptoms. Have you ever had this problem after eating dried fruit in general? Right! Proof that should eat sulfite-free products.

1. Would you like to prepare some treats for yourself? Or are you looking for a healthy and delicious idea for a birthday? Then tomato with feta and olive oil is the solution: Delicious!

1. A special unsaturated fatty acid called 13-oxo-ODA was found by a Japanese research team. This helps your body to help reduce neutral body fat and prevent Metabolic Syndrome.

1. To take full advantage of the many benefits the tomatoes can offer, the best choice is to buy organic tomatoes.

1. Cut the tomatoes into slices, place them neatly on a plate. Then divide the cubes of feta and drizzle with some olive oil. Enjoying meal!

1. Do you like to eat raw vegetables, but do you often miss a creamy sauce for a nice dip? Then Hummus is the solution for you.

1. Hummus is a paste-like substance with chickpeas and tahini (sesame seed paste) as a base. Chickpeas in particular are very nutritious: They are rich in proteins and do not contain saturated fats. Furthermore, the chickpeas are known to help prevent blockages in the blood vessels. Chickpeas also have a very high Glycemic Index, which keeps you feeling full for longer and keeps your blood sugar from spiking.

1. Hummus can be kept in the fridge, so always available if you want to dip!

1. Would you like to try an exclusive snack? Then dip a strawberry in the yogurt and put it in the freezer for 20 minutes. You then have a delicious, fresh treat. And if you want to make it completely healthy, use Greek Yogurt. In one of the previous ideas I already explained to you why I prefer Greek yogurt over regular yogurt.

1. Of course you can prepare a whole bowl of strawberries in advance and store them in the freezer. To avoid unnecessary mess and dirty hands, you can first slide the strawberry onto a large satay skewer, dip it in the Greek yogurt and place it on a wire rack. Put the whole thing, with a toothpick, in the freezer. Don't forget to put a drip tray under the grid, otherwise you'll have all yogurt in the freezer.

1. If you are in need of a tasty snack, this can be a great choice. The quark is rich in protein, while the flaxseed can help with weight loss, control your blood sugar and reduce the risk of breast cancer. Cinnamon also helps lower blood sugar and can improve intestinal health. And if you combine these three, you really have a superfood!

1. Get half a bowl of curd cheese, and add 1 tablespoon of flaxseed and half a teaspoon of cinnamon. This gives you a tasty snack with less than 150 kilocalories.

1. Have you ever tried olives with a little garlic powder? That is really tasty. I myself regularly eat this at the end of the afternoon, when it is not yet time to join the meal. Ok, olives are definitely not cheap, at least if you want to buy the real olives. But the treat is huge!

1. You can eat figs anytime, anywhere. Figs are healthy and contain a lot of vitamins and other important nutrients. Make sure you have a napkin handy, as a good fig is very sticky. Figs can be eaten as a snack, but are also very suitable for dinner, lunch, and breakfast.

1. Sultana raisins! Who can ever forget that name? Do you remember those little red boxes with dried raisins? Very clever, because raisins are delicious to nibble, and a box is a limited and measured portion. This allows you to leave it at that, and not overeat on this delicacy.

1. Chips? Yes, but homemade! Buy some sweet potatoes and cut them into thin slices. You can do this by hand, but there are also very useful tools for this. Place the slices on a baking tray, and sprinkle some chili powder and paprika on top. Each slice also receives a few drops of olive oil. Flip the slices over and repeat. Put everything in the oven (180 degrees) for 15 minutes to 20 minutes. Check every now and then if they don't burn, because the speed is very dependent on the thickness of the chips!

1. I am very fond of smoothies, which is why I can't resist adding them to this list. Smoothies are very easy to make, and often with fruits and vegetables that you already have at home. Do you have fruit in the bowl that your kids no longer want to eat â € because it has a brown spot on itâ € ™? Process it like a smoothie, and they'll love it.

1. You can also use a smoothie as a meal replacement. In that case, add some soy milk, Greek yogurt or cottage cheese. The result? A tasty, creamy smoothie!

1. Cucumber is a favorite snack during birthdays. Often a (sugar-rich) sauce is added. And it is precisely the latter that is terribly wrong. Try a cucumber slice with herbs, such as paprika or chili powder. Cinnamon is also a delicious choice!

1. Well, this is of course a buyer. But in closing I would like to mention it, because fruit is, and will always be, one of the better snacks to â € âweetâ € ™. But be aware that some fruits contain a lot of fructose, so sugar. Despite the fact that this is a natural sugar, so many people will think that it is 'healthy' sugar. It is true that these sugars are by no means the worst, but it is and will remain sugar. Your body cannot tell the difference between a sugar cube, a glass of cola or an orange. But the fact that there are also many other super healthy things in fruit makes it healthy anyway.

Finallyâ €

1. All delicious snacks as a substitute for snacking on unhealthy things. The 20 ideas have something for everyone: savory, sweet and dairy-based.

1. But before you attack, just a little warning:

1. In the last tip we already talked about the fructose that is present in every piece of fruit. It doesn't matter to your body, and you don't see the difference between the different types of sugars.

1. The advice remains: Enjoy and treat yourself, but treat in moderation. Even if it is healthy!

1. Â Do you have any ideas for healthy snacking?