In this article, we present ideas for snacks featuring a nutritional triad— a combination of protein, carbohydrates, and vegetables or fruit— designed for maximum satiety, a plethora of nutrients, and fullness of taste.
1. Yogurt Dessert
An ideal choice for acquiring probiotics and prebiotics together, nurturing gut microflora.
Protein: 1 scoop (200g) of traditional goat's yogurt with skin
Carbs: 1 small handful of oats
Fruit: Seasonal fruit in pieces, such as ½ banana, 1-2 tangerines, and 1 tsp. honey
2. Breadsticks with Hummus and Vegetables
A good snack to boost legume consumption during the week.
Protein: 3 tbsp. chickpea hummus (store-bought or homemade)
Carbohydrates: 2-3 wholemeal or multi-seeded breadsticks or with flaxseed
Vegetables: 1 cup sticks of cucumber, carrot, and cherry tomatoes
3. Apple and Peanut Butter Sandwich
A refreshing snack beloved by children; adding Ceylon cinnamon provides extra flavor and beneficial ingredients.
Protein: 1 tbsp. peanut butter
Carbohydrates: 2 slices of wholemeal or multigrain bread
Fruit: 2-3 slices of apple with the skin for extra fiber
4. Small Salad with Quinoa and Anthotyro cheese
Ideal when somewhat hungry but it is not mealtime yet or to increase vegetable intake during the day.
Protein: 50gr of cottage cheese
Carbohydrates: 1 cup quinoa
Vegetables: Diced cucumber, cherry tomatoes, ginger, freshly chopped onion, diced red pepper
5. Cottage Cheese with Whole Grain Crackers
A refreshing, low-energy snack.
Protein: 2 tbsp. cottage cheese
Carbohydrates: 2 whole wheat crackers type Wasa
Vegetables: 4-5 cherry tomatoes
6. Tortillas with Cheese
An easy-to-carry, light snack rich in calcium.
Protein: 2 slices of low-fat cheese
Carbohydrates: 1 whole wheat tortilla
Vegetables: Spinach and rocket leaves
7. Edamame with Brown Rice
An unusual yet nutritious snack with plenty of soy protein.
Protein: ½ cup. edamame soybeans
Carbohydrates: 1 cup brown rice
Vegetables: Steamed broccoli florets
8. Tuna Sandwich
Consume up to 1-2 times a week to avoid exceeding recommended canned tuna intake.
Protein: 1 small fillet of tuna in water, with lemon, olive oil, salt, and pepper
Carbohydrates: 2 slices of whole wheat bread
Vegetables: 2-3 lettuce leaves and some spring onion
9. Whole Wheat Crackers with Cheese and Grapes
A tasty, easily portable snack suitable for all hours, combining fruit sweetness with salty flavors.
Protein: 4-5 cubes of cheese of your choice
Carbohydrates: 3-4 whole grain crackers
Fruit: 1 handful of grapes
10. Crispy Chickpeas and Peas
Suitable for when we crave a salty snack to "chew," like chips or salty nuts. Unlike them, crunchy chickpeas and peas will satisfy our cravings and provide us with a wealth of nutrients.a
Protein: ½ cup. chickpeas roasted in the oven until crispy
Carbohydrates: ½ fl. peas roasted in the oven until crispy
Vegetables: 4-5 cherry tomatoes
11. Caprese Bites
A cool savory option reminiscent of a trip to Italy.
Protein: 2 mozzarella balls
Carbs: 2 small carob rusks
Vegetables: Arugula and basil leaves
These are just some snack options in trios. Everyone can devise their own triads and integrate them into their daily lives. Each nutrient triad helps maintain moderate glucose fluctuations, enhances satiety, facilitates smooth transitions to the next meal, regulates appetite, and serves as the initial step in nutritional intervention for improving overall body systems and eating habits.