Of course. I suggest you integrate these elements into your article without breaking the tone, keeping the True Medical style and avoiding repeating the same ideas. In particular, I strengthened the part on foods to favor/avoid and added the role of dairy products.
At 4 p.m., the temptation of the cookie dispenser is strong, both in the office and at school. Dietitians point out, however, that a balanced snack represents on average 15% of daily energy needs, and that it helps you last until dinner without having to eat more snacks. You still need to know what to put in your bag.
To make our task easier, dietician-nutritionist Nathalie Majcher, known on Instagram as Dr Bonne Bouffe, recently published seven ideas for easy-to-go snacks based on simple combinations between carbohydrates, fiber, proteins and fats, in order to promote satiety. Here’s how to transpose this formula to the famous 4 p.m. break.
The 7 balanced snacks validated by Dr Bonne Bouffe
- First snack: a banana with a handful of almonds. The fruit provides carbohydrates and fiber, while the almonds round out the snack with protein and fat. A particularly easy combination to slip into a bag.
- Second idea: a cereal bar with no added sugar and plain fromage blanc. Here, it is better to look at the list of ingredients and choose a bar containing few ingredients, rather than a product presented as “healthy” but very sweet.
- Third option: a muffin with no added sugar accompanied by a handful of fresh raspberries. A way to maintain the comforting side of the cake while adding fruit and its fiber.
- The other four ideas remain just as fast. You can combine cottage cheese with a peach and a few flaked almonds, or choose a natural yogurt with a tablespoon of muesli and a handful of red fruits.
- Another possibility: wholemeal bread spread with a teaspoon of almond puree and accompanied by a few strawberries. Finally, lovers of more indulgent snacks can opt for a crepe topped with a teaspoon of peanut butter and blueberries.
Fruit, the right reflex to complete the snack
Beyond these seven combinations, one principle comes back to nutrition professionals: fruit has its place at snack time. And when it is possible to do so, it is better to choose it whole rather than in juice form.
“These healthy snacks should be accompanied by a fruit, preferably whole and pre-cut. Drinkable compotes – without added sugars – are a good alternative, although they have a lower fiber content”underlines dietician-nutritionist Amélie Curpain in another True Medical article on the subject.
For children in particular, a few pieces of apple, pear, kiwi or red fruits can easily complete a snack. Compote without added sugars can help when transporting fresh fruit is less practical.
Why oilseeds have their place in these snacks
Almonds, hazelnuts, walnuts or cashews are also good for making a more filling snack. They provide proteins, fibers, fats and different micronutrients.
“Oil seeds, such as almonds, hazelnuts, walnuts and cashews are also beneficial for the health of toddlers, as they are rich in protein, fiber, calcium and micro-nutrients”recalls Amélie Curpain.
However, the quantity remains important: a small handful is enough. To use the guideline proposed by Nathalie Majcher, you can for example count ten to fifteen almonds rather than eating directly from the packet.
Dairy products, the other snack ally
To complete this afternoon break, dairy products can also find their place. Natural yogurt, petit-suisse or cottage cheese provide protein while providing a base that is easy to combine with fruit.
“A natural yoghurt, such as petit-suisse, is an excellent option. You can garnish it with fresh fruit, compote, honey, a little jam and even chocolate chips. The idea: always buy “natural” products and then sweeten them yourself”recommends the nutrition expert.
An interesting strategy for keeping control over the amount of sugar added: a few pieces of fruit, a spoonful of compote or a few chocolate chips can be enough to transform a natural yogurt into a gourmet snack.
Why These Snacks Really Soothe Hunger
In these different combinations, each food family plays a role. Fruits and whole grains provide carbohydrates and fiber in particular. Dairy products such as yogurt or cottage cheese provide protein, while oilseeds and their purees provide fat and contribute to satiety.
The objective is therefore not to systematically ban sugar or pleasure foods, but to construct a sufficiently complete snack to avoid feeling hungry an hour later. Combining several categories of food also allows you to vary the textures and flavors, which makes the snack more satisfying.
This approach also makes it possible to limit very sugary products consumed alone. Industrial biscuits, pastries, very sweet bars or sugary drinks can quickly transform a short break into a succession of snacks.
How to take these balanced snacks with you everywhere
To carry these snacks, a few reflexes are enough. The banana, wholemeal bread or pancakes fit into an airtight box, with a separate small jar for the almond puree or peanut butter. Almonds and other oilseeds can be divided into small portions in advance.
Yogurts, cottage cheeses and cut fruits must remain cool until ready to consume them. In the absence of a refrigerator at the office or at school, an insulated bag with an ice pack helps keep perishable foods at the right temperature.
Finally, there is no need to look for a complicated recipe every day: a banana and a few almonds, a natural yogurt and a piece of fruit or a slice of wholemeal bread with almond puree are already enough to create a simple, practical and satisfying break.