Snacks and how to include them in the diet
For many of us, “snacks” and “healthy” do not belong to the same sentence. After all, it is easy to find regular chips or candy bars between a snack that is not an essential part of a healthy diet. Eating light meals poses many health risks, such as weight gain and the risks associated with foods high in salt, added sugars, bad fats, and extra calories. However, snacking and eating healthily are no contradictions. It is possible to make snacks work in your favor. This is because many healthy foods are quick and easy to eat, such as fruits, vegetable juice, and moderate amounts of nuts.
However, if you choose to snack between meals, do not overdo it. Even healthy snacks can be unhealthy if you eat them too much. In general, try to keep snacks at around 150 calories. Eating more calories than you burn each day leads to weight gain, and excess weight is a major risk factor for many life-threatening diseases.
To get started eating snacks properly, the first scan what is available. Some snacks are bad for you. Cheese chips and French fries are loaded with salt and high glycemic carbohydrates, and saturated and sometimes trans fats. It’s also loaded with bad fats and refined sugar-sweet baked goods – including muffins, candy, and pies. Candies are mainly sugar and bad fats.
The surprising answer is that snacks, even those marketed as healthy, organic, or natural, can be unhealthy. Fat-free snacks and sweet snacks usually carry a lot of calories, with a high blood sugar load, And some vitamins or minerals.
Raisin milk looks healthy, but it can be full of bad fats, sugar, and lots of calories per serving. Many baked or fat-free snacks contain a lot of salt.
As for the chocolate and organic cookies, they still carry many calories. Eating these foods on occasion does not cause major health problems, but regular snacks of this type will cast a shadow. Combine that with occasional consumptions in the form of sweets and party food, you’d be surprised how badly your health struggles with this accidental involvement.
Because snacks like typical chips, candy, and other sweets are high in blood sugar, these foods don’t keep you feeling full for very long.
So, you are more at risk of giving in to the second or third cake, thus overeating, gaining weight, and possibly developing insulin resistance down the road.
The same applies if the snack relies regularly on chips and pastries, which are usually served from refined flour. Foods high in salt can raise blood pressure, and foods high in bad fats can contribute to many health problems.
Good choices of snacks
What should we eat instead? For a start, try keeping some fresh fruits on your kitchen counter or even in your desk drawer at work. That way, you’ll bump into it before you even think of the calorie-rich chips or muffins. Get bananas to work. Keep a bowl of grapes or cherries on the table. Dried fruits can be a good choice if you keep a decent amount. All fresh and dried fruits contain a lot of vitamins and fiber.
Also, try small amounts of unsalted nuts and seeds. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, etc. are good for you for several reasons. They contain many beneficial nutrients and other substances, including vitamin E, folate, protein, potassium, and fiber. Although they are high in fats, they are primarily unsaturated fats. Unlike other high-carb snacks and chips, nuts don’t leave you hungry right away, so the likelihood that you overeat is less. Nuts contain a lot of calories, so consume them in small quantities. The Healthy Eating Pyramid recommends 1 to 3 servings of nuts and legumes per day in meals and snacks combined.
Here’s a good way to make your snack boost your health instead of undermining it. Try to eat more macronutrients (proteins, fats, carbohydrates) in each snack cycle. For example, eat a few nuts (protein and fats) and some grapes (carbs). Eat some wholegrain (carbohydrates) chips with some low-fat cheese (fat and protein).
If you want to eat chips, look for brands that are free of trans fats and made with trans fats such as safflower oil, canola oil, sunflower, or peanut oil. Even better, choose brands that are “lightly salted” or unsalted. Granola is another good option, especially those mixed with bars that are low in sugar and rich in whole grains, nuts, unsaturated fats, and dried fruits.
Chocolate lovers can delight their heart and blood vessels with benefits stemming from small amounts of dark chocolate varieties rich in nutrients called the antioxidant flavonoids. Dark chocolate can appear nutritionally healthy but is free of flavonoids. To get the most flavonoid levels, choose dark, high-flavonoid chocolate and cocoa products rather than milk chocolate or Dutch (alkaline) processed items. And check the label to be sure. The first ingredient should be the cocoa solids, the cocoa mass, the chocolate, not the sugar.
Choose snacks with a lower glycemic load
Typical snacks are packed with highly refined carbohydrates in the form of sugar and white flour. Common examples include candy, cookies, cookies, chips, biscuits, and many other foods that are marketed as snacks. These foods are high in blood sugar and contribute to obesity and the many health problems that accompany it, such as heart disease, diabetes, and some types of cancer.
So when snacking, look for non-starchy and non-sugary foods, such as raw vegetable sticks, creamed beans, fruits like apples, pears, peaches, and berries. Low-fat yogurt is another good option. But don’t choose yogurt with “fruit on the bottom” which is essentially sugar syrup. Instead, add your fruits and nuts.
Even tropical fruits like bananas, mangoes, and papayas, which are higher in sugar than other fruits, tend to have a lower glycemic index than sugary sweets like cakes and cookies.
Do you want to snack on cookies and muffins? When choosing cereal-based snacks, look for processed foods with the lowest amount. Whole wheat and natural granola chips are possible options.
Limit white bread, cakes, cookies, and white rice. Choose whole grains instead.
For your drink, soft drinks are known to contain a lot of sugar. But did you know that many fruit juices are also high in sugar? Reduce your consumption of fruit juice by no more than one cup per day. Permanently eliminate drinks with added sugar, such as soft drinks. Water is a good option to add to a cup of tea or coffee.
Eat slowly, and stop when you feel full.
Ten tips for healthy snacks
Snacking doesn’t have to mean eating healthy, but if you know you are likely to snack between meals, here are 10 ways to eat a healthy snack.
- Keep fast food out of the house. At home, don’t eat what isn’t there. If someone in your house leans on chips or ice cream around, put it out of sight.
- Stop and snack mindfully. Don’t eat your snack while doing something else like surfing the web, watching TV, or working at your office. Instead, stop what you’re doing for a few minutes and snack like a small meal.
- You can take it with you. Think ahead and carry a small bag of healthy snacks in your pocket or purse so that you do not head desperately towards candy stalls in cafes or vending machines.
- Orientation to the pills. Whole grains like snacks, like low-salt pretzels or whole grains, and high-fiber tortilla chips, wholegrain can give you some energy to stay in control.
- Mix up the banquet. Try baby carrots or other raw vegetables with yogurt. Dip whole-grain chips in guacamole.
- Expand the list. Look for some unusual snacks or fruits like pomegranate, red or yellow pepper, mango, or roasted unsalted soybeans and walnuts.
- Reconsider your breakfast. Many other components of breakfast foods can be consumed as a nutritious snack later in the day. How about a slice of wholegrain toast with low-sugar jam? Low-sugar granola may make for a quick snack.
- Try to integrate “Hi-Lo”. Combine a small number of healthy fats with an ingredient, such as peanut butter, with a larger amount of a very light ingredient, such as apple slices or celery sticks.
- The secret is in the seeds. The seeds, as long as they are unsalted, are nutritious and healthy and will stay with you. Try sunflower seeds with some apple slices to add some juicy sweetness.
- Season with mustard. Mustard is delicious and low in calories, plus mustard can revive boring snacks like whole-wheat chips and pastries.