Cebu Province -- We Filipinos know how to enjoy our food. We always make sure to celebrate anything with food and we take extra care when preparing meals on every occasion. In these times of the pandemic where most of us are working or studying from home, kutkutins are very popular. For us Filipinos, snacking is already a part of our diet and it’s not bad to enjoy it. The important thing is to be mindful of the snacks you are eating. Here are some of the tips for a healthy snacking:
Make it fresh as possible
Foods that are made from fresh ingredients are most likely to retain the most nutrients. Choice of snacks can be your favorite fruits like boiled banana saba or root crops like your sweet potato. Add a little color to your egg sandwich with lettuce, tomatoes and cucumber.
Whole grain and fortified foods
Whole grain foods are rich in protein and fiber. Consuming fortified foods can help prevent the micronutrient deficiencies that are sometimes inevitable to any ages. Fortified foods are labeled in packages of milk, cereals, bread, etc. But most of these foods are processed, hence sugar, sodium and fat content should be checked.
Look out for the serving size
We most of the times opt for something ready to eat from restaurants or the grocery store, we should always be mindful of the serving size. One order isn’t always good for just one person. We may end up consuming more than we think.
Avoid the trans fat
The majority of ready to eat snacks nowadays are processed and they are high in sugar, salt and even trans-fat. Trans fatty acids are known to increase your risk for cardiovascular diseases for its bad cholesterol. Foods such as cakes, pastries and other snack food items might have trans fatty acid.
It is better to prepare your own
When you choose your snack, the best option is to make your own healthy snack. Aside from ensuring that it is healthy, making your own snack assures you that it is also safe to eat. Allocate time for preparation, it can also be a time to bond with your family and teach your kids to eat healthy.
A well-balanced diet is important to provide you the needed energy for the day, it also provides you the vitamins and minerals to help boost your body’s immune system and helps improve your mood. Having snacks in between meals can also be a part of a healthy diet. Snacks can provide you the right amount of energy in the middle of the day and minimize overeating during mealtime. PINGGANG PINOY is available for us to be guided on what and how much to eat. // ND II Franz Casandra R. Ontina, RN
