One of the problems we face when planning a diet is choosing healthy snacks to eat between meals. Snacks can become a drag if not chosen carefully.
It is necessary to flee from ultra-processed foods, rich in simple sugars and trans fats. Including this class of products in the diet will hinder weight loss and worsen markers associated with metabolic health.
So that you have no doubts about it, we are going to offer you below a series of tips on the healthy snacks that you should include in your diet plan.
The best healthy snacks: nuts
Nuts are characterized by their healthy protein and lipid content. Among the latter are omega 3 fatty acids, known for their anti-inflammatory properties, as indicated in an article published in the International Journal of Molecular Sciences .
Regular consumption of this class of nutrients helps reduce cardiovascular risk, in addition to stimulating weight loss at the abdominal level.
However, it is necessary to take certain precautions with nuts. They are great snacks, but they have a high caloric density. For this reason, it is not advisable to eat more than a handful a day. In addition, it is recommended to choose their natural varieties, without roasting and, if possible, without salt.
Fruits are always a valid snack option
Other foods that can be eaten as a snack are fruits. The products of the vegetable kingdom are characterized by their contribution of vitamins and antioxidants.
Antioxidants are directly associated with a lower risk of developing complex long-term diseases, according to a study published in the journal Vascular Pharmacology . For this reason, it is essential to consume fruits and vegetables regularly.
Using vegetables as appetizers is always a success. Choose watery fruits, in this way they will provide a refreshing touch and stimulate satiety. Cut them into small pieces and combine them to take advantage of their organoleptic characteristics.
However, remember to consume them as is, without juicing. The fact of introducing juices instead of fruits can be harmful. These kinds of products, even if they are made at home, contain low amounts of fiber and produce high spikes in blood glucose. It is always preferable to eat the whole piece of fruit, with all its elements.
Corn pancakes are a success if they are used as a snack for athletes. Its flavor is pleasant, they do not contain additives and the carbohydrates they have are complex. Choose its natural version, without chocolate, to reduce the intake of simple sugars that tarnish the quality of the diet.
This class of products can be combined with protein foods, such as fresh cheese or cold cuts of turkey. In this way, we will obtain a healthy snack, low in calories and rich in nutrients.
Remember that it is a combination specially designed for active people and athletes. If your plan is sedentary, you will not need such a carbohydrate intake.
Another equally valid option is to substitute these corn pancakes for their rice-based counterparts. Its nutritional properties are very similar and the main changes you will find in terms of taste and texture. Choose the ones you like the most.
Include healthy snacks in your diet
When planning a diet, it is necessary to pay special attention to snacks between meals. Many times these intakes are capable of ruining all the advances made with the rest of the meals.
So that you do not make a mistake in your choice, it is essential that you always keep in mind that the priority is fresh food over processed products. You can choose nuts, fruits, or even corn pancakes.
Try to avoid sweets, snacks or conventional bags of potatoes. These kinds of foods will add too many calories to your diet and very low-quality nutrients.
When planning a healthy menu, one must take into account the need to eat products rich in vitamins and antioxidants. This class of nutrients help to ensure a correct state of health. They also help reduce the risk of developing diseases in the medium and long term.
From now on, try to choose your appetizers from the options that we have proposed. You will notice the difference!