What to eat on a walk in the park? 8 healthy alternatives to hot dogs and doughnuts

President of the Association of Nutritionists and Health Coaches (ANCH)

What is healthy and tasty to eat on a walk?

Hunger on a walk creeps up imperceptibly. There is no time to think about a healthy snack, so we habitually buy fast food. But you can do something different. We tell you how to make a healthy and nutritious snack.

What to pay attention to in the composition of snack foods

Balance of proteins, fats and carbohydrates

A snack, just like a main meal, should be balanced in proteins, fats and carbohydrates – this will give you a long-lasting feeling of satiety.

Sources of fats for snacking: chia seeds, sesame seeds and others, coconut yogurt, oily sea fish, ghee oil, coconut oil, fatty cheeses, guacamole.

Protein sources for snacking: hummus, vegetable proteins, eggs, nuts (almonds, hazelnuts, pistachios, cashews, walnuts and others) and their urbeche, hard cheese.

Sources of carbohydrates for snacking: whole-grain bread, breads, berries, fruits.

Sources of fiber: greens, leafy vegetables – iceberg, romaine, kale, leaf lettuce, radicchio, lettuce, etc.

Absence of sugar and sugar substitutes in composition

Any sweet taste produces the hormone insulin, which “spreads” glucose throughout the cells. With frequent snacking, cells lose sensitivity to insulin, sugar accumulates in the blood, leading to disorders of the immune, cardiovascular, nervous and excretory systems.

High amounts of sweeteners increase the risk of cancer. In the composition of products, they can hide under the following names:

• galactose;
• dextran;
• diastase;
• lactose;
• maltodextrin;
• maltose;
• agave nectar;
• panela;
• syrups;
• sorghum;
• dry corn syrup;
• raw molasses;
• turbinado;
• fructose;
• sucrose;
• ethylmaltol;
• barley malt.

Excessive consumption of fructose leads to insulin resistance and non-alcoholic fatty liver disease (NAFLD).

No ingredients with complicated names

The shorter the composition, the healthier the product. The inscriptions “bio”, “organic”, “fitness”, “tested”, “approved” do not at all say that this is a useful and environmentally friendly product. More often than not, it’s a marketing ploy.

Refined (processed) foods with a complex composition lead to a violation of lipid, protein and carbohydrate metabolism, the development of chronic diseases.

Just 2 g of trans fats per day increase the risk of cardiovascular disease and death. Therefore, during snacking you should avoid:

• chips, croutons and other processed snacks;
• frosted cheesecakes and store-bought desserts;
• candy and cookies, candy bars and chocolate bars;
• baked goods, buns;
• convenience foods;
• ice cream;
• fast food, including chicken; deep-fried potatoes.

What to choose as a healthy snack

Vegetable chips and tahini (sesame paste)

Contains high amounts of fiber, vitamins and minerals. You can buy them in the health food department, PP stores, or make them at home with a dehydrator.

Hummus and vegetable sticks (carrot, celery, bell pepper, cucumber)

Hummus, a snack made from chickpea puree, will provide your body with a plant-based source of protein. Avoid products with soy, preservatives (sodium sorbate and benzoate).

Vegetable sticks are a source of fiber, slow carbohydrates, and carotenoids (plant pigments that have antioxidant properties).

Berries and Nut Urbech

Berries are a source of bioflavonoids, vitamins. Whole nuts or nut urbeche will provide long-lasting satiety. Avoid peanut paste, as it is often contaminated with mold fungi and provokes allergic reactions.

Coconut yogurt with chia seeds

Coconut yogurt is a source of beneficial bacteria for the gut. The advantage of coconut milk is that it does not contain lactose and casein, which often cause gastrointestinal problems. It is suitable for people with lactose and casein intolerance. Coconut milk also contains caprylic acid, which reduces the activity of candida fungi.

Chia seeds are a source of protein and Omega-3 polyunsaturated fatty acids.

Fresh Roll (greens, vegetables, tofu, pita)

Here you can improvise and add any vegetables and greens you have in your fridge. You can use whole wheat flour pita for the base, a source of slow carbohydrates.

Protein bar

When choosing a protein bar for a snack at the grocery store, pay attention to the composition (it should not contain artificial sweeteners and preservatives).

Whole Wheat Flour Breads with Guacamole

Guacamole is a Mexican sauce made from crushed avocado with lemon juice and is a great source of fat. Whole wheat flour breads are a source of B vitamins and slow carbohydrates.

Smoothies based on vegetables

This is a treasure trove of vitamins, minerals, dietary fiber. You yourself can adjust the combination of proteins, fats and carbohydrates based on the ingredients.

You will need a liquid base and ingredients that are more to your liking.

Liquid base of choice:

• water;
• coconut water;
• various types of plant milk (almond milk, cedar milk, coconut milk, pumpkin milk).

Ingredients of choice:

• Vegetables (celery, carrots, cabbage, beets, pumpkin);
• fruit (orange, avocado, lime, kiwi, apple, banana);
• herbs (parsley, mint, rucola, spinach);
• berries (cranberries, sea buckthorn, blueberries, strawberries, currants);
• nuts and seeds (macadamia, almonds, cashews, sesame, chia seeds, flax seeds);
• superfoods (chia seeds, flax seeds, sesame seeds, spirulina, collagen, goji berries, spices).

There are many options for healthy snacks that you can buy at the store or prepare ahead of time. Use whole foods without labels, seasonal vegetables, fruits and berries – experiment!