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.…

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.