Preparing healthy snacks for healthy eating.
Most people believe the only way to healthy eating is by eating healthy food and that eating healthy snacks is unhealthy. That is not true, there are healthy snacks also.
It is a lifesaver when there is a lack of desire to cook or when the fridge is half empty. We resort to the sandwich in search of help, at lunch, dinner, or dinner. But not all are equal, the difference is whether they are more or less healthy.
How can we know? According to dietitian-nutritionist Rosa Baro, from the Alomar de Reus center, healthy snacks are made with whole-grain bread, olive oil, French omelet, and cherry tomatoes.
At this point in life, we have not yet learned the lesson and we make beginner mistakes when preparing a simple snack. In the opinion of the expert in nutrition, the five main ‘blunders’ are: choose an industrial bread or with fats of poor quality; spread it with margarine or saturated or palm fats; that the sandwich does not provide fiber; that is rich in sausages; and large quantities.
For (almost) all the ‘evils’ there is a remedy. And in this case, it is possible to get rid of these bad habits and rectify them. Next, Rosa Baró details the five keys to make ‘magic’ with the sandwiches and conjure them as healthy and tasty:
Here are 4 Tips for preparing healthy snacks:
1. Choose a good bread
In the supermarket, a cafeteria, the gas station in each corner, we can buy bread. Do not be fooled into anything it is called bread today. The healthiest option is the bread of integral flour superior to 75% and elaborated with sourdough.
The label will be your main source of information. “We must ask or look at the ingredients label if that whole bread is made with a cereal that has not been refined (the bran and germ have not been removed) or with unrefined flour in a proportion greater than 75%”, advises Rosa Baró.
2. Add at least one raw or cooked vegetable.
Vegetables are essential if we think of a healthy snack because, in the words of the dietitian-nutritionist, help to add vitamins, minerals, fiber, volume, and satiety to the sandwich allowing to reduce the amount of bread to feel satisfied.
3. Stay away from handled meats and wieners.
When we think of a sandwich, many combinations come to mind, which surely has the main ingredient as the main ingredient. But there are alternatives that are also more tasty and healthy. The dietitian-nutritionist Rosa Baró’s list starts with tuna, sardines, anchovies, salmon or smoked cod; followed by eggs, tortillas, scrambled eggs, and dairy products such as fresh cheeses, cottage cheese, and soft cheeses; there is also the pate of legumes like chickpeas in the form of hummus or vegetables like roasted eggplant crushed with lemon juice; without forgetting the soy derivatives, the creams of nuts or seeds like the taking of sesame, etc.
4. Moderate the amounts.
How many times can we ‘abuse’ the sandwich in a balanced and healthy snacks diet? The right measure is in common sense and Rosa Baró applies as follows: “It depends on the amount and type of bread and filling, it could be daily if we choose to avoid sausages and processed meats,” says the dietitian-nutritionist. At this point, it is logical to think that a sandwich will have more or fewer calories depending on the type of bread and filling.
The amount can give a hint of the more or less healthy according to the combination of ingredients. So, can sandwiches serve to eat well and healthy? The response of the expert in nutrition leaves no doubt: “Yes, for example, a midday meal could be a wholemeal bread with seeds to which we can add roasted pepper.
healthy snacks for healthy eating.
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