Healthy Snack Ideas for Adults

Snacks can be part of a balanced diet. Healthy snacks can maintain your energy level and provide you with the nutrients you need. A healthy snack can also help you control your appetite and be less hungry during meals. Read on to learn healthy snacks!

Tips for judicious snacks

  • A healthy snack is made up of food groups in Canada’s Food Guide. Try to include foods from two food groups in your snack, such as fruit and a handful of nuts, whole grain crackers and cheese, or hummus and vegetables.
  • Eat small snacks. Keep your portions under control by putting a single serving on a plate instead of serving directly in the box or bag.
  • Have a snack when you’re hungry, not when you’re bored or stressed, tired or upset. Excessive drinking could make you gain weight.
  • Avoid snacking when reading, working, watching TV or playing computer games. You are more likely to eat more if you are distracted.

Healthy Snack Ideas

Here are some delicious snack ideas including portion sizes to give you an idea of the portions.

Snacks to take away at work

  • 1 medium-sized fresh fruit such as a banana, pear, apple or orange and 60 ml (1/4 cup) unsalted nuts
  • 500 ml (2 cups) plain popcorn mixed with 60 ml (1/4 cup) roasted soybeans
  • Hiker mix: 30 g (1 oz) unsweetened whole grain cereal with 15 ml (1 tbsp) grapes and 15 ml unsalted nuts
  • Individual portion of unsweetened applesauce sprinkled with 15 ml (1 tbsp.) unsalted slurred almonds

Snacks to take in your bag

  • 250 ml (1 cup) vegetables such as carrots, celery sticks, cherry tomatoes and hummus
  • 1 slice whole grain bread with 15 ml (1 tbsp.) peanut butter or almonds
  • 1 bar of dried fruit and unmarked nuts (take one with little added sugar)
  • A small muffin or homemade protein bars

Snacks to have at home

  • 15 mini carrots with 30 ml (2 tablespoons) hummus
  • 250 ml (1tasse) yogurt and berry parfait (add fresh or frozen berries to yogurt)
  • 3 rye crackers with 50 g (1.5 oz) cheese
  • 250 ml (1 cup) of a whipped drink made with low-fat yogurt, an fortified soy beverage or skim milk and your favourite fruit
  • 30g high-fibre cereal and 125 ml (1/2 cup) skim milk
  • 250 ml (1 cup) sweet peppers sliced with 60 ml (1/4 cup) guacamole


Snacks can be part of your daily diet if you choose small portions of nutritious foods. Keep healthy snacks handy to satisfy your hunger.…

10 Healthiest Foods To Eat Daily

The healthiest foods have very beneficial characteristics and qualities for our bodies. They are all those whose habitual consumption does not contribute to the deterioration of our body or its functions but rather helps to maintain, improve, or recover health.

This type of food must be combined with each other to form a complete and balanced diet that satisfies the nutritional requirements based on the age, sex, and life habits of each individual.

Below you will find a list of ten healthier foods that you can introduce into your regular diet, but before, let’s know some basic rules that will help you balance your diet:


Water is one of the healthiest foods that are least important for consumption, despite the fact that it is essential for life. Lack of water in the diet can lead to serious health problems that, sooner or later, will end up taking its toll, so it is important to analyze whether or not we are drinking the water that our body needs.


Walnut is a nutritious and healthy food rich in antioxidants, polyphenols, and proteins. It contains high levels of Omega-3 fatty acids that provide heart health by preventing and caring for cardiovascular problems. It has also been shown to be effective in reducing bad blood cholesterol and appears to have a positive effect on weight loss.


Raw in a salad, sautéed, or in the form of an omelet, spinach is one of the healthy foods that cannot be missed in your diet. It is rich in fiber, beta-carotene, flavonoids, vitamins, and minerals that help to care for, maintain, and improve health.


Like spinach, Swiss chard is a rich source of beta-carotene, vitamins, and minerals such as manganese and zinc. Antioxidant and anti-inflammatory properties are attributed to it, and its consumption helps regulate blood sugar levels.


Garlic has a high nutritional value, being a food rich in manganese, vitamin B6, vitamin C, selenium, and fiber. It has antioxidant and detoxifying properties, improves cholesterol levels, reduces blood pressure, and increases defenses, among many other proven benefits.


If they are campers, much better, and is that both the chickens and your body will thank you. Egg contains all essential amino acids and is an excellent source of high biological value animal protein.


The foods rich in healthy fats contain high levels of vitamin E and help improve heart health and reduce cholesterol and triglycerides in the blood. Avocado, in addition to being rich in healthy fats, is an antioxidant, strengthens the immune system, and has high levels of potassium and folic acid.


It is rich in vitamins, minerals and trace elements, and has been shown to be heart-healthy, in addition to diuretics and antioxidants. Taking it raw in the form of a salad or juice guarantees that all its essential nutrients are used to the maximum.


Cauliflower is one of the most appropriate healthy dinner foods since its fiber content favors good digestion before going to bed and causes a feeling of satiety that prevents you from eating more than you should at night.


Blueberries are one of the healthy foods with the highest antioxidant power, so, in addition to having a spectacular flavor, they help us stay healthy and strong. They contain a wide variety of micronutrients with high levels of essential minerals such as manganese, vitamin C, and other B vitamins.…

Foods That Increase Blood Pressure

For those few who don’t know exactly what we mean when we talk about low blood pressure, let’s first see what blood pressure is, and then let’s find out what low blood pressure is.

Blood pressure refers to the force that blood plays against the walls of the cavities and arteries of our body. In our country, Spain, there are more than 14 million people with high blood pressure. If this disease is not controlled, it can lead to cardiovascular problems.

The blood pressure in adults should be understood in this way: voltage systolic (high) 10 to 14 cm Hg and (low) diastolic pressure between 6 and 9 cm Hg.


When a person suffers from hypotension, it is because they have lower than normal blood pressure. This means that the amount of blood that reaches our heart, brain, and other vital organs in our body is less than it should.

As we have said before, normal blood pressure is almost always between 90/60 mmHg and 120/80 mmHg

We present six foods to raise blood pressure suitable for people with low blood pressure or, what is the same, for people with hypotension.


Considered as one of the favorite foods of the ancient Maya. Their presence is more than justified on our list of foods that increase tension.

Due to its high percentage of cocoa, dark chocolate has a small proportion of caffeine, which affects us, increasing the tension in hypotensive people. Of course, always if it is possible or preferable with a minimum of 70% to decrease the amount of fat and sugar), For hypertensive patients, taking an ounce a day should not have any harmful effect on their health, so we can consider it as one of the superfoods to include in all kinds of diets.


The red meat and sausages that have been made with these types of meats offer all consumers a high nutritional value and extra iron.

However, unlike chicken and other white meats like turkey, red meat is high in saturated fat, making it one of the meats to avoid if you have high blood pressure.


It is shown that carbonated drinks or carbonated drinks increase blood pressure by the presence of sodium from their nutritional value.

Yes, we must mention that; not all carbonated drinks are contraindicated for hypertensive patients. For example, sparkling water not only prevents hypertension but also reduces aldosterone, which is responsible for our body’s blood pressure.


As with wine, beer, or any other alcoholic beverage, its consumption produces an increase in stimuli and heart rate in our nervous system. As a result, blood pressure increases.

So, although many doctors continue to recommend the occasional glass of wine a day to accompany your meals, it is a piece of advice that you should avoid if you suffer from hypertension.


Experts advise against drinking more than 3 cups of coffee per day, maintaining a responsible consumption of coffee, tea, and other caffeine-rich drinks will reduce the pressure on your arteries.

Conclusion: Balanced diet and exercise to control tension

To prevent blood pressure from rising, the best way is to eat a healthy and balanced diet. Experts show how blood pressure can rise without prior cause. This may be due to various diseases—for example, drug use, alcohol abuse, tobacco, excess salt, or unhealthy diets. Also, when we are in situations of high stress, overweight, or little exercise.…

Advantages Of Frozen Fish

Eating fresh fish or seafood every week can be a drag on our pocket. Normally, except in certain circumstances and places, you cannot compare fresh fish with frozen fish. But if all processes and methods are respected, frozen fish can be very similar to fresh fish.

When we talk about this type of fish, many think that it is not an option to shuffle. However, it can be a fantastic alternative for those days when we don’t know what to cook, or we don’t have anything in mind. It is always good to have a piece of fish in our freezer for those times.

Preserves Its Nutrients, Texture, And Flavor

When the fish is caught and introduced at extreme temperatures of -30 / 40ºC, freezing is instantaneous. In this way, two things are achieved; avoid the formation of crystals, preserving the texture of the fish, and its appearance.

The frozen fish retains all its nutrients, texture, and flavor. This statement is always fulfilled when the chain of trust has been respected and cared for. Therefore, we must be cautious and buy this type of fish in trusted places that bet on the highest quality for their clients, such as our friends from Myanmar.

How To Take Advantage Of Frozen Fish

To get the most out of our purchase, as we have already said, the most important aspect is the freezing temperature. Therefore, if the correct freezing and thawing methods and consumption times are followed, the fish will retain its nutrients. In addition, another advantage of frozen fish is its lower price.

How to preserve and thaw each type of fish?

The fish should be kept at around -18ºC. But depending on the type of fish, the time for consumption may vary. Next, we tell you the maximum time that each type of fish can be in the freezer.

  • White fish: can stay in the freezer for up to 6 months.
  • Blue fish: Unlike the previous ones, it should be consumed preferably before reaching four months.
  • Seafood: Seafood should not be in the freezer for more than three months.

It should be noted that in order to adjust these periods, we must look at the expiration date. In this way, we can more or less imagine when it is frozen and how long it can be kept frozen.

To defrost fish, it is done in the opposite way that it is frozen. Many people do not know how to defrost fish and are wrong about how to do it. To thaw fish should be done very slowly. Therefore, to prevent ice crystals from forming and losing some of their texture, the best way is to move the fish from the freezer to the refrigerator. We leave it in it until it finishes defrosting.

Ten Drinks In The World That You Have To Try

Most of us, when we travel, we like to try typical things in each country, right? Well, today we are going to talk about the ten most typical drinks in certain places, those that in no case can we miss if we go to visit them.

Tequila – Mexico

When someone tells you about Mexico, what drink do you think? The tequila is distilled a native of the town of Tequila in the state of Jalisco, Mexico. It has made this country world-famous, and today it is one of the great ambassadors of this culture.

Vodka – Poland / Russia

In these Eastern European countries, they get very cold in winter, and what better way to warm up than with a little Vodka. The Vodka is taken cold, the bottle has to be in the freezer or fridge (no ice), and they don’t mix it with another drink.

Fruit Shakes – Southeast Asia

For just 40 cents, you can buy a fresh fruit slush at street stalls in many Asian countries. All kinds of fruits await you, banana, mango, pineapple … due to the way it is prepared and how good it feels when it is so hot, it has become the most typical drink in Southeast Asia.

Mate – South America

Countries like Argentina, Uruguay, Paraguay, Chile … are large consumers of mate, an infusion around which there is a strong cultural tradition. The typical way to consume it is hot in a container made of wood using a straw called a bulb, made of metal or cane, to suck.

Caipirinha- ​​Brasíl

Caipirinha is a refreshing alcoholic drink that is very popular throughout the world but originates from Brazil. It is made with Cachaça, lime or lemon, crushed ice, and sugar.

It is important to drink it in moderation since, being so good; you do not realize how much alcohol it has and then come to its side effects.

Beer- Germany

Beer is not only drunk in Germany, but this country has the reputation of being the country that consumes the most beer. A good example is a celebration of the largest beer festival, the Oktoberfest, which takes place in the city of Munich, where more than 6 million people attend on its 18 days of celebration.

Whiskey – Scotland

The most internationally recognized drink in Scotland is whiskey, and it is curious that in the United States, it is called Scotch. The word whiskey is derived from the Scottish Gaelic “uisge beatha” meaning “water of life.” For them, it is a sin to mix it with a drink like Coca-cola, the correct way to drink it is with water or ice.

Wine – Spain

Wine is a drink that is obtained from the grape through the alcoholic fermentation of its must or juice. It is the traditional drink of all Spain that stands out for its great variety and its quality.

Lassi – India

Lassi is a traditional Indian drink made from yogurt. It is a drunk cold and has great refreshing power. The most used products to prepare lassis in India are mango, papaya, and banana.

Mojito – Cuba

The mojito is a popular cocktail originating in Cuba, consisting of rum, sugar, lime, mint, or good herb and mineralized water. It is not that it is good, it is very good!…

The Most Consumed Drinks In The World

Except for water, do you know which are the most popular and most consumed beverages throughout our lives? Well, now you are going to know, surely one of them will surprise you.

The coffee

Coffee is a fermented drink prepared from the roasted seeds of various species of an evergreen shrub of the genus Coffea. The two most common varieties are Arabica and Robusta. Coffee plants are grown in more than 70 countries, mainly in South America, Southeast Asia, and Africa, but they come to our homes already ground and packaged in small capsules to be placed directly in the coffee maker. It is the most consumed drink since a person can have several cups of coffee a day. It is the coffee that wakes us up in the morning and wakes us up at night.


Tea is commonly prepared by pouring hot water over the dried leaves of the tea plant. It is, after coffee, the most consumed drink in the world. Tea is one of the few drinks that can be enjoyed both hot and cold and can be drunk at any time of the day.

Orange juice

Orange juice is the number one fruit juice in the world. It is known for its health benefits, especially its high concentration of vitamin C. It can be taken alone or in combination with alcoholic beverages, smoothies, porridge, smoothies, etc.


It is the most popular alcoholic drink in the world, and it cannot be missed at parties, tapas, or barbecues. It is quite cheap and refreshes a lot in hot weather.


The world leader in the carbonated beverage industry, Coca-Cola Company, offers hundreds of brands, including soft drinks, sports drinks, and other beverages. But Coca-Cola is the soft drink par excellence. They are sold in stores, supermarkets, restaurants, and vending machines worldwide. And it cannot be missing in fast food establishments.


The grape’s natural chemical balance makes it able to ferment without the addition of sugars, acids, enzymes, water, or other nutrients. The wines may be red, white, or rosé, and may or may not have alcohol. They are the drink par excellence in any celebration and special lunches or dinners. The wines are so popular that there are events where thousands of people taste the quality and taste of various wines in one tasting.


Nowadays, vodka is consumed by everyone, and thanks to its versatility and neutral flavor makes it perfect for adding a soft drink, juice, or just. There are now different flavors of vodka, like apple and cranberry that has captivated younger drinkers.

Nine Unhealthy Drinks You Should Avoid

We all know that the healthiest way to quench thirst is by drinking water. However, who could say that a glass of lemonade or fruit juice could turn out to be unhealthy? One of the most recognized ways to boost calories and gain weight is to drink high-calorie beverages. So you can control this sneaky way of consuming extra calories, we’ve put together a list of 9 unhealthy drinks to avoid.

Soft Drinks

Many people consume soft drinks daily; however, one can of soda a day be doing more harm to your body than you think. According to Dr. Colette Brown-Graham, soft drinks and carbonated beverages with sugar or high-fructose corn syrup markedly increase daily calorie intake. For example, a can of cola has 39 grams of sugar or 156 calories.

Light Soft Drinks

From light soft drinks to teas and lemonades with artificial sweeteners, none of these drinks are ideal for a healthy lifestyle, says dietitian Kelly Jones. These light drinks contain non-nutritive sweeteners, such as aspartame, sucralose, and acesulfame potassium, which are artificial and chemical.

Fruit Juices

Although it is a healthier option than others, because it provides vitamins and minerals, it also provides more calories than you imagine. A glass of fruit juice contains between 150 and 230 calories.


A glass of cold lemonade is refreshing on a hot summer day, but you should moderate consumption of this drink because, unfortunately, a large amount of sugar is used to combat the acidity of lemon juice, which translates to around 168 calories per glass. Instead, opt for homemade lemonade made with as little common sugar as possible.

Added “extra” coffee

Although coffee is the lowest calorie option for breakfast, when you add “extras,” you transform it into a calorie bomb. These extras include whole milk, whipped cream, and syrup. If you can’t resist the temptation of coffee-based drinks, opt for skim milk and skip the whipped cream and syrup to cut calories, fat, and extra sugar.

Energy drinks

When you have a difficult day, and feel exhausted, avoid the temptation to drink an energy drink loaded with caffeine and sugar. The problem is that they provide a small burst of energy, but with dangerous side effects, such as “caffeine poisoning,” which can cause difficulty sleeping, feeling nervous, and increased or irregular heartbeat.

Sports drinks

Although sports drinks contain carbohydrates, vitamins, and electrolytes to hydrate and increase endurance, if you are not an active athlete, excess sugar in sports drinks could also increase your calorie intake significantly.

Flavorings And Powdered Juices

If you think powdered juices and beverage flavorings are an innocent way to improve the taste of water, think again. These additives contain artificial sweeteners and food colors, which recent studies have linked to hyperactivity in children and other studies have shown that they promote the development of cancer in animals.

Bottled Tea

The problem with bottled tea is the same as soft drinks: they have the same amount of sugar, and healthy polyphenols are low or non-existent when the tea is stored for a long time. In short, it is better to prepare tea at home.