Cosa mangiare a merenda? Ecco 10 spuntini con meno di 100 calorie

10 spunti da 100 calorieI pasti quotidiani dovrebbero essere 5 al giorno, ovvero colazione, pranzo e cena e poi due spuntini. Ma cosa mangiare per spezzare la mattina o il pomeriggio di leggero? È una domanda lecita. Abbiamo quindi pensato a ben 10 idee diverse con meno di 100 calorie. Considerate che queste dosi sono per chi è a dieta in vista dell’estate, potete quindi superare le 150 calorie se non avete problemi di linea.

Un classico è la fetta di pane integrale con due cucchiaini di marmellata: più sostanziosa di un biscotto e soprattutto un prodotto equilibrato. Potreste altrimenti consumare una fetta biscottata (anche due se sono integrali) associata a una mela. La frutta è sempre l’alimento principe degli spuntini, anche perché – ricordiamo – andrebbe consumata lontano dai pasti.

Se  volete fare le cose per bene, quindi consumate 30 chicchi di uva oppure 100 grammi di banana. Potete anche pensare a un bel frullato, che in estate è sicuramente dissetante e fresco. Un bicchiere da 200 ml (senza latte) con frutta mista non arriva a 100 calorie. È ottima altrimenti aggiunta a una tazza di yogurt greco o yogurt bianco. La dose? 100 grammi più la frutta.

Se poi siete proprio golosi e non riuscite a resistere al gelato, nessuno ve lo vieta. Una coppetta piccola (quella che costa 1,5/2 euro) di gelato alla frutta (limone, fragola, o quello che desiderate) senza uova è una merenda light, adatta anche ai bambini. La frutta secca è un altro alimento prezioso, perché ricco di Omega 3. È necessario fare molta attenzione alle dosi, perché può essere calorica. Detto ciò 10 mandorle o 20 pistacchi naturali possono fare solo che bene.

Promosso anche il cioccolato fondente (non più di 20 grammi e 10 se preferite quello al latte). Amate il salato? In questo caso 80 grammi di formaggio fresco senza grassi con due crackers di grano intero o 4 integrali alternando un uovo di piccole dimensioni (2 di quaglia) strapazzato con un bicchiere di spremuta d’arancia senza zucchero.

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