14 healthy side dishes

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1. Snacks and Health Implications Snacks are usually taken between sessions of the day such as around 9am or 3pm or 8pm. Snacks provide about 10 to 15% of the dietary energy requirement for a day and sometimes do not need to provide enough of the four food groups - protein, lipid, glucide, vitamins and minerals as the main meals. However, foods with a high sugar content in snacks play an important role to help fight hypoglycemia and provide food for the brain and muscles to work.
When two main meals are separated by more than 5 hours, it may make the body tired and blood sugar levels will drop. People who work late may skip meals or even snacks. However, very few people understand the importance of snacks as well as side dishes. Science shows that, studies have proven that snacks are essential and contribute to promoting the body's growth and helping to stabilize the digestive process. Snacking helps the body to always be provided with adequate nutrients to make the working process more efficient and not appear conditions such as sluggishness, lack of concentration. Moreover, snacks are also very important for those who are following a diet and keeping in shape.
The snack menu is considered healthy if the general and specific principles for this meal are followed. As a general rule for snacks, it is necessary to increase and increase the energy group including protein, carbs, and fiber, such as a box of yogurt, a bowl of black bean tea, or a slice of bread, or a corn of corn. ..As for individual rules, it should depend on each person's eating goals. However, it is necessary to eliminate foods such as carbonated soft drinks, or beer, or milk tea... because these foods have a high sugar content, which can increase blood sugar, blood fat or even fat. stomach very quickly.

2. 14 healthy side dishes 2.1. Spinach for quick processing in Italiano style Spinach, also known as spinach or spinach, has a high nutritional value. In addition, spinach is also used to form healthy drinks. Spinach has a rich nutritional composition, especially the content of iron, vitamin A, vitamin C has a strong antioxidant effect to help the body strengthen the resistance, in addition to that vitamin K, calcium good for the skeletal system and tooth. According to scientific studies, spinach may have benefits such as controlling blood sugar levels, helping to increase insulin sensitivity to antioxidant compounds and alpha lipoic acid... Or spinach can also help prevent Prevent cancer with substances containing chlorophyll. In addition, this vegetable also helps prevent asthma with the rich beta carotene content in this vegetable.
Spinach is quite versatile so you can easily use it raw or cooked. For example, you can make a smoothie with spinach for a daily side dish or you can make
2.2 Rice with sun-dried tomatoes Tomatoes are rich in nutrients such as vitamin A, vitamin C, vitamin K, vitamin B6, and minerals such as potassium, magnesium, niacin, copper, phosphorus... These micronutrients are all essential for the body to maintain a good health. Moreover, tomatoes contain very little cholesterol, so it is very beneficial for people with diseases. According to tomato studies, tomatoes bring a lot of health benefits such as improving eyesight with excellent vitamin A and vitamin C can prevent diseases like night blindness and enhance eyesight. . Not only that, tomatoes are rich in lycopene and lutein, which are very good antioxidants.
In addition, tomatoes also have other effects such as preventing cancer, brightening skin, reducing blood sugar, promoting better sleep, making bones strong, helping to lose weight effectively...
Rice is known as a rich source of vitamin and mineral supplements with substances such as niacin, vitamin D, calcium, fiber, iron... These compounds all help with metabolism in the body. and increase body immunity. Moreover, in rice has a component of resistant starch that helps stimulate the growth of intestinal beneficial bacteria, helping the digestive process to work well. At the same time, rice also has a chewy texture that makes people feel fuller for longer. Use rice and add to the sun-dried tomato skins for a rich, mouth-watering side dish for a hearty meal.

2.3. Kale and white beans Kale belongs to the cruciferous family and is classified as a healthy, nutritious food, because the composition of kale contains many compounds that are beneficial to health and these compounds also have medicinal properties. whether strong for health. For example, kale is rich in antioxidants that help prevent aging, or kale contains abundant vitamin C, and 4.5 times higher than spinach, and this vitamin is essential for the synthesis In addition, kale also contains a lot of sulforaphane compounds that have been shown to support against cancer formation at the molecular level. And those who want to follow a weight loss diet should choose kale for the best results because kale contains a high content but very few calories and always helps you feel full for a long time.
And white beans contain rich fiber and protein content. At the same time, white beans also provide a lot of other micronutrients including vitamin B6, magnesium, folate...
Combine white beans and kale to have a side dish with high nutritional value, thanks to the fact that it contains many nutrients and fiber, as well as other nutritional components.
2.4. Swiss chard is not as popular as kale, but this kale is packed with nutrients. This variety is softer and less fibrous, making it easier to work with. Kale contains many antioxidants that help fight free radicals in the body and slow down the aging process. In addition, spinach has effects in the natural treatment of anemia, or promotes bone growth with the rich content of calcium and vitamin K in this vegetable.
Rainbow spinach can be used as a side dish combined with mozzarella cheese, garlic and tomatoes.

2.5. Potatoes Potatoes provide you with a large amount of potassium and fiber. You can make potato dishes with zucchini, walnuts to create potato pancakes as a side dish that has a delicious taste and brings many health benefits to users.
Potatoes are rich in nutrients. The nutrition facts of one medium baked potato with the skin on have 129 calories, 4.6 grams of protein, no fat, and 37 grams of carbohydrates with about 4 grams of fiber. Vegetables are also packed with nutrients, including more than 30% of the daily value for vitamin C. Potatoes also provide B vitamins, vitamin K, iron, magnesium, zinc, copper and manganese. Potatoes are also rich in antioxidants, including phenols, carotenoids, flavonoids and anthocyanin compounds.
Potato side dish recipes can add a new twist and taste to a dish while helping you get more vegetables.
2.6. Baked Asparagus with Balsamic Sauce Asparagus is known for its nutrient content quite diverse with fiber, protein, glucid, and micronutrients such as vitamin A, vitamin C, vitamin B, phuric acid... Many studies have shown discovered the effects of asparagus bring many health benefits, such as: the folate content in asparagus is extremely good for the fetus during neural tube formation and helps prevent birth defects in the fetus. pediatric. Asparagus also contains a lot of vitamin A, vitamin C helps the skin healthy and beautiful and produces a lot of collagen to prevent aging.
The fiber content in asparagus is quite a lot, so it helps support the function of the intestinal system, helping the beneficial bacteria to multiply in the intestinal tract and have a good laxative effect. The asparagus version is coated with a rich sauce that makes it a great side dish to pair with steak.

2.7. Quinoa basil with red bell pepper Quinoa seeds are classified as cereals, but the nutritional composition of this seed is quite special with protein nutrients with all 9 essential amino acids for the body. In addition, quinoa contains a lot of fiber along with resistant starch that helps provide beneficial bacteria for the gut as well as the formation of short-chain fatty acids and improves both intestinal health and reduces related diseases. to the digestive system. You can combine quinoa with some fresh fish or grilled chicken for a hearty, healthy side dish that's low in calories.
2.8 Sauteed Brussels sprouts with pecans and red onions Brussels sprouts are high in fiber and potassium. Stir-fry this cabbage with pecans and shallots to make the dish crispy and full of flavor. You can combine this dish with bacon.
2.9. Cranberry Glazed Carrots Carrots are known for their nutrient-dense ingredients of vitamin A. Plus, carrots add color to your dishes and taste pretty good too - especially if you coat them with carrots. in cranberry sauce, salad dressing and toasted pecans, for a flavorful and nutritious side dish.
2.10 Baked Garlic Mashed Potatoes In addition to nutrients, potatoes also help you feel fuller for a long time so you can effectively lose weight. This recipe uses roasted garlic mashed potatoes to help you cut calories and saturated fat.

2.11. Peanut cream coleslaw Raw cabbage, the main ingredient in coleslaw, is rich in nutrients and may help protect against certain types of cancer, including prostate, colon and breast. You can make this mix by combining salads with roasted peanuts, with some grilled meats such as grilled chicken
2.12. Green beans Green beans are quite rich in nutrients and low in calories. Furthermore, chickpeas are known as a healthy addition to any main dish. The casserole dish combined with green beans creates a delicious and nutritious dish.
2.13. Cabbage is not only low in calories, but also packed with natural phytonutrients that may help protect you against cancer and other diseases. Fried cabbage can be seen as a great option for a side meal for those who want to have a healthy diet and lose weight effectively.
2.14. Sweet potatoes and carrots The combination of sweet potatoes and carrots will give you your daily dose of vitamin A because both sweet potatoes and carrots have a lot of vitamin A. Sweet potatoes also have more fiber and fewer calories. and fewer total carbs than white potatoes. This dish is a great choice for a side meal for those who want to have a healthy diet and lose weight effectively.

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Reference source: webmd