Protein-rich snacks: for conscious and healthy enjoyment
Our snacking habits are largely determined by our routines. Industrial baked goods and sweets often contain unhealthy ingredients. They also increase cravings rather than satisfying hunger and provide no valuable nutrients. High consumption of these treats increases the risk of obesity and other diseases. That’s why it’s worth making a conscious decision to choose the right energy boost – here are some tips for healthy, protein-rich snacks!
The key points
- Protein-rich snacks provide the body with high-quality protein, healthy fats, vitamins and minerals.
- Fibre ensures a long-lasting feeling of fullness and aids digestion.
- Natural snacks such as fresh fruit and nuts are ideal sources of energy – when enjoyed in moderation.
- Dairy products such as natural yoghurt or quark are rich in protein – add fresh ingredients to create a healthy snack.
- Protein-rich snacks are also possible for vegans – for example with legumes, nuts, grains and pseudo-grains such as quinoa or amaranth.
The role of healthy, protein-rich snacks: provide nourishment, taste good and satisfy hunger
Healthy, protein-rich snacks provide us with what we need just as much as energy: high-quality protein, good-quality fat and important vitamins and minerals. The sugar and salt content should be as low as possible. The less added sugar we consume, the more sensitive we become to sweetness. The same is true of salt. Even though salt is essential for life, we need much smaller quantities of it than the average person consumes. Filling snacks that are low in calories should therefore be high in fibre. Fibre binds water and therefore swells in the stomach, making us feel full for longer. This effect also ensures good digestion.
Natural snacks are best at combining these features. Fresh fruit, for example, is a treat which provides us with natural sweetness, energy, valuable vitamins and minerals and also contains satiating fibre. In a Liebherr fridge, fresh fruit stays crisp and nutritious for longer thanks to innovative technologies such as BioFresh. Precisely controlled temperature and humidity zones create ideal storage conditions, ensuring that vitamins, flavour and freshness are optimally preserved.
Nuts are also full of healthy fats, high-quality protein and vitamin E. When combined with dried fruit, even those with a sweet tooth will be satisfied. But take care: nuts and dried fruit, in particular, are very high in calories, so the same applies here: be moderate and listen to your own feeling of satiety.
Entirely natural: protein-rich snacks that fill you up
Do you enjoy yoghurt, quark or other dairy products between meals? This is a good choice, because these too provide you with valuable nutrients. But take care. Ready-made preparations contain a lot of sugar. It is therefore better to buy natural yoghurt, pure buttermilk or natural quark and to enhance the products with fresh fruit and cereal flakes. This guarantees enjoyment and satiation! For an evening's TV viewing, yoghurt or quark can be prepared with a little salt, pepper and some herbs to make a savoury dip. With a colourful raw vegetable platter, not only do you have enough to nibble on, but you are also doing yourself some good.
Another clever snack idea are so-called “energy balls”. These delicious balls are made of valuable ingredients and can be quickly made at home. These can consist, for example, of dried fruits, oats, linseed, honey, nuts and pistachio kernels. The ingredients are chopped up in a blender and then simply formed into balls. There are many possible variations here, which means that quick and healthy energy boosters can be produced for every taste.
Fully vegan: extra protein for a plant-based diet
Even without using animal products, we have a wide range of vegan and protein-rich snacks at our disposal. Fresh fruit, vegetable sticks, nuts and dried fruit are, of course, suitable here too. If you have a vegan diet, protein-rich snacks are ideal and nuts and cereals are therefore highly recommended. Sugar-free versions of vegan milk substitutes can also be chosen and enhanced with fresh fruit and cereals. Pseudo-cereals such as buckwheat, quinoa or amaranth are also particularly high in protein.
This might also interest you
Superfood list for the summer – our top 10
Find out what’s behind the fruits and seeds on the superfood list. Are they really that healthy? Everything you need to know about local and regional alternatives.
Snackification
Are you keen to embrace snackification to make your meals flexible and healthy? Find out how you can snack flexibly, healthily and really enjoy what you eat.
