5 Ingredients of Healthy Snacking
During a day’s course we often need to have snacks by compulsion or by requirement. Taking the snacks becomes an essential requirement to keep the energy levels up while working. Choosing the healthy snacks not only fulfills the requirement of providing energy and kills the craving for eating but also are beneficial for our health. Stock up on these healthy foods to make countless healthy, portable snacks that are delicious and good for you. Plus, these foods are proven disease fighters, energy boosters, and heart helpers so you can snack your way to better health.
1. Fruits and Vegetables: The Disease Fighters
Blueberries, apples, peppers, and spinach are not only associated with a reduced risk of heart disease and certain cancers but also contain the potassium, magnesium, and calcium, which help lower blood pressure.
How to Use: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and enjoy!
2. Dark Chocolate: The Heart Helper
According to a recent research both regular and sugar-free dark chocolate decrease blood pressure in overweight adults.
Consuming just a small amount of flavanol-rich cocoa powder daily can increase blood flow to your skin, making it softer, smoother, and more resistant to sun damage.
How to Use: Add cacao beans, the source of all chocolate, to your diet for an extra flavanol boost. You can also use dark chocolate preparations marketed by various manufacturers.
3. Whole Grains: The Energy Boosters
At least 130 grams of carbohydrates are required every day to keep your memory and concentration sharp. Go for the whole-grain type of carbohydrates, which are higher in fiber and give you long lasting energy.
Five servings of whole grains in your daily low-calorie diet can help you lose belly fat and lower your levels of C-reactive protein, a predictor of heart disease, stroke, and diabetes. Add two more servings and you could lower your risk of diabetes by more than 20 percent.
How to Use: Tired of your usual whole wheat? Mix things up with Cranberry Almond Oatmeal for breakfast, Multi-Grain Bread for lunch, and Grains Cookies for dessert.
4. Low-Fat Dairy: The Bone Builders
Just 1,000 milligrams of calcium a day can help you maintain bone mass when trying tolose weight. Including dairy, such as skim milk, in a low-calorie can help you shed belly fat.
How to Use: Instead of sour cream, use low-fat cottage cheese in dips. It has less fat and more protein. Put it in the blender for a thick and creamy texture.
5. Nuts: The Belly Shrinkers
Snacking on nuts may help you shed pounds. Researchers found that people who ate almonds as part of a low-calorie for six months lost 18 percent of their body weight — slimming their waistlines and reducing body fat to boot. Monounsaturated fats found in some nuts have been shown to lower bad LDL cholesterol levels while preserving the good kind that your body needs.
How to Use: Toast raw nuts for extra crunch. Put a handful of your favorites on a baking sheet and roast in a 350-degree oven for 10 to 15 minutes.
Dr. K. R. Gomatthi M.B., B.S.,
M.CSEPI (Member of council of sex education and parenthood International),
Please contact for men’s problem-
Dr.S.K.Chinnaswamy. M.Sc.,Dip.Acu.,DMHS.,(Medicinal herbalism),
BAGYA SEXOLOGY CENTER,
22, Alagesan Road,
Saibaba Mission Post,
Coimbatore – 641 011.
Tamil Nadu – India