15 foods that Harvard scientists recommend as healthy snacks between meals | health

Did you know that some foods can be eaten in a balanced manner between meals without compromising a healthy diet? It is important to demystify that the enemies of a healthy diet are late-night snacks, and the so-called “snacking” science, or the science of snacks in literal translation, helps us understand what these items are and how to deal with them. They must be included in the food routine.

The term was approached by scientists from the Harvard School of Public Health, who made a list of foods that can be eaten between main meals, such as breakfast, lunch or dinner in a healthy way.

In some countries, snacks between meals consist of foods that are higher in fats and sugars. The United States, for example, spends 80% of its advertising budget solely on promotion fast food, Sugary foods and drinks, sweets and other unhealthy snacks that are sold as snacks and make it difficult for the body to make a positive decision.

Desire or true hunger?

Another important point when we talk about snacks between meals is to analyze why we want to snack between meals, because sometimes there is no real hunger, but emotional hunger linked to anxiety or boredom. When you have a specific craving for something unhealthy, experts advise quelling it by choosing protein-packed nuts, yogurt, or whole-wheat sandwiches. If the idea is to satisfy hunger that is not associated with a specific craving, then foods that consist of a large percentage of water, such as leaves and fruits, and fiber are the best choice.

15 foods that experts recommend eating between meals

Fresh fruit and yogurt are snacks we all have on our radar when we want to make the healthy choice. Pickles are also a less popular option, but they are equally recommended because they are low in calories, a source of fiber and minerals, and as Dr. Paula Russo, due to its hard consistency that requires chewing, has great satiating power. But there are several other options that Harvard ranks based on texture and taste:

crunchy
1. Nuts
2. Raw vegetables
3. Seeds
4. Whole grain or whole grain crackers
5. An apple

creamy
6. Cottage cheese
7. Yogurt
8. Hummus
9. Avocado

candies
10. Fresh cut fruit
11. Dark chocolate

salty
12. A piece of cheese
13. Oven Roasted Crispy Chickpeas
14. A handful of nuts
15. Nut paste