Marina Borzhemska told which products are better to use for a healthy snack

Maryna Borzhemska, presenter of the project “Happy in seven days” on STB, a specialist in proper nutrition and a fitness trainer, talked about foods that should be preferred for a snack.

The project “Happy in Seven Days”, which was filmed before the full-scale invasion of Russia into Ukraine, returned to the air of STB. Every Sunday, at 19:50, Marina Borzhemska, together with Nadia Matveeva and Andrii Zhelvetro, continue to help the heroines of reality  change your life Experts share valuable advice not only on the air, but also in social networks. Yes, Marina told how to make a snack healthy and useful.

“It is important and necessary to have a snack, otherwise you risk overeating for dinner, and the last meal should be as low-calorie and light as possible. Or another option: you will eat randomly all day, whatever catches your eye first, and you will be forever hungry.  You need to have a snack 2-3 hours after the main meal,” Marina emphasized.

What is better to have for a snack

• Nuts are a real treasure

• Almost all varieties of nuts contain a high dose of vitamins E and B3, a lot of potassium, phosphorus and magnesium. They improve memory, ability to concentrate and work capacity. But you should be careful with this product: nuts are very high in calories, so you should not eat more than 10-20 grams at a time.
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• Fruits and berries

• When we talk about a healthy snack, we first imagine berries or fruits. But caution should be exercised here as well.  Of course, all fruits and berries are healthy, rich in fiber, vitamins and minerals.  However, some of them, such as grapes, bananas, figs, mangoes, persimmons and cherries, are very high in sugar. If you are watching the figure, you should not get too excited about them. Pay attention to fruits and berries with a low sugar content: grapefruit, watermelon, strawberries, cranberries, blueberries, raspberries. Apples, which have long become a symbol of dietary nutrition, are also a controversial product. They have a lot of vitamins, they are rich in iron and fiber, but they have the property of increasing appetite.

• Vegetables and greens

  There are no restrictions here. Celery stalks or vegetable salad are practically the optimal healthy snack. Vegetables and greens, both fresh and thermally processed, contain a lot of fiber, vitamins and antioxidants, they keep you young, help you keep your figure and improve your overall health. The most useful vegetables include: broccoli, radish, carrots, eggplant, sweet pepper, cabbage, celery. If you don’t feel like eating vegetable salads, grill your vegetables. You can also make a sandwich with them on whole grain bread.

• Sour milk products

• Natural yogurt, kefir, ryazhanka and other fermented milk products are a pleasant and light snack. A bonus is the high content of calcium, a building material for teeth and bones. Lactobacilli contained in kefir help maintain normal intestinal microflora.

• Smoothies

  A good option for those who do not particularly like vegetable and fruit salads. The main thing is not to add syrups, ice cream or sweet yogurt to the smoothie.

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• A cup of chicory or pure coffee or tea with a piece of chocolate

• Roasted ground chicory is very similar to coffee, but this drink has many advantages: it does not contain caffeine and does not increase blood pressure. A cup of chicory with a piece of dark chocolate is a dose of antioxidants, minerals and vitamins. Chicory also contains inulin, a substance that helps to better absorb calcium, maintain healthy intestinal microflora and maintain a normal weight.

“Everything is easy and simple. The main thing is to find your healthy snack,” Maryna Borzhemska assures.

Photo: personal archive of Maryna Borzhemska