A person’s enthusiasm to change eating habits often turn out transient. The most effective way to achieve that is adding gradual corrections to one’s everyday menu. To ensure eating provides enjoyment, it is necessary to include new and healthy products, not merely concentrate on the exclusion of unwanted products from the menu, notes Euroaptieka healthy lifestyle movement ‘Tavs lielais izaicinājums‘ representative Liga Andzane.
The expert offers five healthy and tasty snack alternatives.
«Healthy snacks not only reduce the feeling of hunger between meals, but also contain valuable nutrients, strengthen the immune system and provide energy. Unhealthy snacks, on the other hand, contain a lot of sugar additives and colour additives that do no good to the organism,» says Andzane.
Replace sweet breakfast cereals with full grain porridge
Although breakfast cereals are quick and convenient to have for breakfast, contents stated on the package show that more often than not they contain a lot of sugar or other sweet additives and not enough vitamins and mineral substances. Full grain porridge, sugar-free muesli or home-made granola bars made from nuts, oatmeal, various seeds, dried fruits and so on can serve as a healthy alternative to usual breakfast, says the healthy lifestyle enthusiast.
Nut and seed bars instead of cakes
Andzane notes that different flour products, cakes and pastries contain refined sugar and white flour; they do not contain fibres, proteins, vitamins or mineral substances – only empty calories. «If you do want something sweet, it would be best to pick dried fruits – they are full of antioxidants and mineral substances. Nut and seed bars are also a good choice, as they do not contain added sugars, but rather dried fruits or honey,» she notes.
Replace butter-covered bread with biscuits
White bread primarily contains carbohydrates that are easily sucked in by the organism, causing build-up of fat. There are plenty of healthy alternatives – rice, corn or buckwheat biscuits.
Replace potato chips with dried vegetable chips
Potato chips are prepared under high temperature in oil. The chips themselves lose their nutritional value in the process and are instead given calories and lots of salt. «Dried vegetable chips prepared from cabbage, beets, red bell pepper, carrots and other dried vegetables are very popular. These snacks are prepared by drying vegetables in low temperature, preserving valuable vitamins, mineral substances and enzymes in the process,» healthy lifestyle expert recommends.
Replace milk chocolate with date
Andzane explains that chocolate bars contain a lot of calories, refined sugar and saturated fatty acids. On top of that, cocoa butter is often replaced with palm tree oil or other low-quality oils. Milk chocolate can be replaced with dark chocolate that contains at least 70% cocoa. Its main difference from regular chocolate bars is high cocoa concentration and high amounts of active flavonoids, which are important for proper heart function.