Healthy snacks on the go and in between | NDR.de – Guide

Status: 10/10/2022 2:31 p.m.

Energy balls, lentil waffles or raw vegetables: the little snack in between doesn’t always have to be unhealthy. How to quickly and easily prepare delicious snacks for the office and home.

Snacks are often junk fatty foods. Many finished products contain too much sugar and fat as well as unhealthy additives. In addition, the feeling of fullness often does not last long, so you quickly reach the next snack. Healthy snacks, on the other hand, can prevent cravings throughout the day.

What makes a healthy snack?


Dried fruits are healthy but should be eaten in moderation as they are high in sugar.

“It’s better not to snack at all”, says Dr. Silja Schäfer from the NDR nutritional documents. But this cannot always be avoided. So, when you are hungry, you should make sure that you eat as much unprocessed food as possible without industrial sugar, so as not to put additional pressure on the body.

Instead, protein-rich ingredients like cottage cheese, yogurt, legumes, and wholemeal flour provide new energy. A classic example is yogurt (1.5% fat) with fresh fruit. It provides lots of protein and really fills you up. Valuable gut bacteria are also found in probiotic yogurt, which are good for digestion. Healthy fats can be found in unseasoned nuts, which when combined with dried fruits also make a great energy boost. Fresh fruits and vegetables also provide us with important minerals and vitamins.

tips from Dr. Silja Schäfer

  • Prepare a bowl of healthy snacks in the morning.
  • Snack only when hungry, not out of boredom or frustration.
  • Consciously enjoy snacks.
  • Plan fixed meals and do not replace one meal with several snacks.

Salty or sweet: ideas for on-the-go snacks

As the next home theater night with family or friends approaches, people like to pick up chips, cookies and chocolate from the supermarket. Preparing healthy snacks is often quick and easy. For those who like it hearty, a delicious dip made from low-fat cottage cheese with herbs is ideal. This can be assembled individually and goes well with homemade crackers and crispy raw sticks made with carrots, cucumbers or peppers.

Recipes for healthy snacks

Fresh fruits and dried fruits such as apricots and dates are suitable as a sweet alternative. Even classics like apple, cheese or carrot cake can be easily made with sugar substitutes.

Healthy snacks for the office

A glass of yogurt, fresh fruit and nuts on a table.  © Fotolia.com Photo: fabiomax

Plain yogurt, fresh fruit and nuts are an ideal snack.

If you don’t want to deprive yourself of a healthy snack at the office, it’s best to prepare a small selection of healthy snacks before you go to work. Many dishes can be easily transported in resealable glasses or cool storage boxes. This way you avoid unnecessary packaging waste and can more easily counter unconscious and excessive nibbling.

Quick snacks to go

If you need something quick at home or on the go, it’s always best to have some lentil waffles ready. Lentils are a good source of protein and very filling. A handful of dried fruit or nuts are also good quick snack options. They have a high fiber content and provide valuable minerals and vitamins. However, you should not eat too many of them as they contain a lot of calories.

More information

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Tips | 10/17/2022 | 9:00 p.m.

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