There are times of the day, when we watch television, for example, when you want to snack on something tasty and easy to do. So that you do not throw away ultra-processed, I propose several options. Rich and healthy snacks.
We are increasingly concerned about our food. We are aware that the stressful rhythm of life predisposes us to move little and eat fast and poorly.
It leads us to the consumption of insane ultra-processed foods that favor the development of chronic non-communicable diseases: obesity, type II diabetes, cardiovascular diseases, cancer, etc.
Of the many types of ultra-processed that exist, especially those that serve us as a snack or snack: chips, sweets, cookies, popcorn, soft drinks, etc.
I call them fake fodder snacks because they are not real food. These products are loaded with refined flours, refined oils, sugar, salt, and additives.
Its ingredients not only provoke a sensory excitement in our palates and brains when eaten, but they are also made so as not to satiate ourselves and lose control of what we eat.
1. They Are Eaten Without Hunger
Also, the consumption of these products is related to activities that enhance “little attention to what we eat,” causing us to eat more without realizing it. We talk, for example, of watching television while eating chips or ice cream.
They are moments of “cravings,” that is, we want to eat not because we are hungry, but because of the multisensory experience that it provokes: pleasure, relaxation, or disconnection.
2. What You Have To Avoid (snacks)
- Salty cookies
- Little worms, barks, hooks, etc.
- Popcorn or microwaveable popcorn
- Ice cream
- Chocolates or chocolates
3. Healthy Snacks
Since we know that at any time we may feel like snacking, we are going to take control and replace those ultra-processed snacks with others based on real food, which will not only be beneficial to our health because they feed, but will take away that “craving” without lead us to eat too many calories. Let’s see what they are …
a. Dark chocolate
From 70% onwards and unsweetened, two ounces is enough. It provides magnesium, iron, manganese, stimulants like caffeine and theobromine, and powerful antioxidants that can improve blood pressure and blood flow.
Better natural or roasted without added salt. Take a handful and put the package away. They are rich in mono and polyunsaturated fats, protein, and fiber.
c. Plain yogurt
Also fresh, beaten cheese or kefir. Fermented dairy products provide us with protein, calcium, and protect our intestinal flora.
d. Fresh and dried fruit
The less ultra-processed we eat, the better the fruit will taste. Decreases the risk of cardiovascular disease, cancer, and all-cause mortality. Olives and pickles A cup of these is a rich, low-calorie, and healthy snack.
e. Homemade popcorn
Oil and salt-free. Did you know that they are more satiating than fried potatoes and with lower caloric intake? Microwave them with spices.
Stop buying chips and other processed potatoes. If you have them at home, you will eat them.
4. Make It Easy (snacks)
Always have half-prepared healthy and delicious snacks to throw away when the bug strikes. Taper with chopped fruit, vegetable sticks, hummus or homemade guacamole, etc.
The cans of canned fish, olives or pickles, and frozen edamame (soybeans), will also help you. Always carry a packet of natural nuts in your bag for when you are hungry away from home.