Mellemmåltider med lavt kalorieindhold
Mellemmåltider kan være gode i forhold til at sikre, at du ikke føler dig for sulten i mellem dine hovedmåltider.
Dermed kan de hjælpe dig til at undgå de hurtige beslutninger ang. hurtige løsninger, såsom fx chokolade, chips eller andet fra kiosken/tanken til at stille din sult inden aftensmaden.
De hurtige løsninger har nemlig også ofte det til fælles med hinanden, at de indeholder mange kalorier og mætter kun enten ganske kort eller lidt.
Hvorfor det vigtigt med lavt-kalorieindhold?
Et lavt kalorieindhold i dine mellemmåltider er med til at sikre, at du ikke kommer til at spise for meget i løbet af dagen.
Hvis fx kun du spiser 200 kalorier i dit mellemmåltid i forhold til 400-500 kalorier (som hurtige løsninger – beskrevet foroven – ofte indeholder), så har du “sparet” kalorier, hvilket på den lange baner sikrer, at du enten kan vedligeholde din vægt eller rent faktisk tabe sig.
Derudover, så ved man, at selvom du spiser et mellemmåltid kort forinden dit hovedmåltid, så betyder det ikke, at du spiser mindre til hovedmåltidet.
Nej, du spiser nemlig den samme mængde, som du ville have gjort uden mellemmåltiddet.
Dermed kan det hurtigt resulterer i, at du kommer til at spise flere kalorier end ønsket, hvilket i værste fald kan lede til vægtstigning.
Så hvad skal du vælge?
Så for at sikre, at dine mellemmåltider ikke kommer til at fylde for meget i dit daglige energiindtag, bør du bestræbe dig på at gå efter mellemmåltider med et lavere antal kalorier eller en lavere densitet af kalorier.
Derfor har jeg samlet dig en lille liste over gode alternativer til dine mellemmåltider, som enten kan bruges i løbet af dagen eller om aften.
Mellemmåltider/snack med maks. 250 kalorier
| Madvare | Mængde |
| Hjemmelavede popcorn | 30 g majskerner + 1-1,5 spsk. olie |
| Knækbrød | 2 stk. + tyndt lag valgfrit smørepålæg |
| Riskiks | 2 stk. + tyndt lag valgfrit smørepålæg |
| Frisk frugt (alle slags) | 200-300 g |
| Melon (alle slags) | 500 g |
| Grønsagsstave + skyr-dip | 100-200 g valgfrie grønsager + 100 g skyr m. krydderurter (eller 8% græsk yoghurt) |
| Skyr m. smag (uden sukker) + bær | 200 g + 100 g bær |
| Proteinfluff (bestem selv smag) | 15-20 g proteinpulver (valgfri smag) + 50-60 g frosne bær (valgfri slags) + 25-30 g mælk |
Vil du vide mere om, hvilken betydning din kost har for din krop? Så prøv b.la. at læse et af mine indlæg omkring kaloriers betydning.
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