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Salty snacks are the choice of many people to provide more energy between hours of study and tiring work. So how to get savory dishes that are still healthy?
1. Fruits
Nuts and other varieties such as walnuts, pecans or almonds make a great snack. They contain a variety of nutrients such as fat, fiber, protein and minerals such as magnesium. On the market today, there are many products made from these nuts with different forms such as adding flavorings to provide users with a certain sodium content.
2. Japanese soybeans (Edamame)
These young soybeans have a mild buttery taste that brings comfort to the user. One-third cup serving contains only about 7 grams of sodium. In addition, Edamame contains various vitamins, minerals and compounds that have the potential to protect cardiovascular health and reduce the risk of certain cancers. Edamame can be kept frozen, so when you're ready to use, steam them or heat them in the microwave and sprinkle them with salt and your favorite seasonings.
3. Cheese
In this type of food contains a lot of calcium which is very good for bones and teeth. The combination of lean protein and fiber-rich carbs helps you have enough energy that has been spent after a period of work and can store energy until the next main meal.
Phô mai là món ăn nhẹ có chứa nhiều canxi rất tốt cho xương và răng
4. Vegetables
This is a no-brainer choice when other foods aren't your thing for a snack. Fresh vegetables such as carrots, celery, cucumbers will be appropriate choices and should be soaked in clean water before use. Also should peel and remove seeds for cucumbers that are too large. You can mix together a cup of yogurt, juice from half a lemon, 1 teaspoon of dried dill, and a clove of minced garlic and refrigerate for an hour before serving.
5. Butter Popcorn
Scientists have shown that a serving of movie popcorn can contain more than 1,000 calories and up to 2,650 milligrams of sodium. For a high-fiber, low-calorie, low-sodium snack at home, you can prepare your own with oil and butter instead of flavoring flour or salt. In addition, other spices can be added such as from curry powder to a mixture of cumin, paprika and chili powder.
6. Seeds
You may have mistakenly thought that small nuts cannot provide complete nutrition. However, seeds like pumpkin and sunflower are a great source of nutrients including omega-3 fatty acids, fiber, antioxidants and healthy proteins. This can be a good choice for people who are allergic to peanuts or nuts like almonds or nuts. Should choose processed products without salt or laced with a small amount so that the body does not have to consume too much sodium at once.
7. French fries
French fries are full of vitamins, minerals and cancer-fighting compounds, so this is a very good salty dish for the body. When making your own at home, peel and cut into bite-sized slices, then mix with olive oil and your choice of salted or unsalted seasonings. Place on a baking tray and bake at 300 degrees for 18 minutes or until crisp. After cooling, it should be stored in an airtight container to prevent the potatoes from softening and losing their delicious taste.
Khoai tây chiên là món ăn nhẹ chứa nhiều chất vitamin và khoáng chất
8. Small size pizza
One slice of cheese pizza can have up to 730 milligrams of sodium. When you want pizza but don't want to overeat, toss a whole wheat muffin or pita with 2 tablespoons tomato sauce, 1/2 cup veggies, and 2 tablespoons low-fat mozzarella cheese .
9. Chickpeas (Garbanzo Beans)
This bean is also known as Chickpeas. This is a crunchy and fiber-rich snack. You can prepare yourself a light meal with these beans by mixing 1 tablespoon of olive oil and your favorite seasonings like garlic powder, pepper, cumin, chili powder or any mixture. favorite salty. Then spread on a baking tray lined with foil and bake at 400 degrees for 20 minutes.
10. Mixed raisins and peanut butter
A mixture of celery spread with peanut butter and sprinkled with some raisins will contain a lot of protein and fiber suitable for a snack to provide the body. The preparation time is also very quick and you can also enjoy it while on the go to make the most of the time. When choosing avocados, don't forget to read the nutrition facts label carefully.
11. Baked Potatoes
Potatoes contain almost no sodium, while high in vitamins B , C and potassium. In addition, this is also a rich source of folate and iron for the body. Microwave a small potato and top with shredded shredded cheese and salsa for a hearty snack.
12. Boiled eggs
When hunger strikes and makes you feel tired, a hard-boiled egg is a suitable choice because of its high nutritional content and relatively quick preparation time. An egg can contain 6 grams of protein to helps you feel full. Eggs are packed with nutrients like vitamin D, which is good for bone health. It also contains lutein, which promotes eye health. However, it should be noted that eggs contain a lot of cholesterol, so you should not eat more than one per day. For patients with diabetes or cardiovascular diseases, aim for no more than two to three eggs per week.
Trứng luộc là một trong các món ăn nhẹ được nhiều người sử dụng
13. French fries and low-sodium salsa
If you're looking to change the flavor of your fries a little bit, you can choose low-sodium potatoes or toasted tortilla chips. Or look for unsalted whole grain crackers paired with unsalted salsa for extra nutrients and flavor.
You can refer to the above foods to add to your daily diet to make the menu more rich and healthy.
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Webmd.com reference source
