While some are satisfied with three meals a day, others prefer to have five, which means thinking of a mid-morning aperitif and a mid-afternoon snack, something that has become very popular in Spain, even making us think that it is the only healthy option. Those who choose this option They avoid feeling hungry throughout the day by eating small mealssomething that not everyone needs because those who are not hungry between main meals will have enough.
This is even more common among those who search take care of your diet or lose weightbut the amount of food we eat doesn’t matter if we don’t choose those options that are delicious and healthy in equal measure,helping us turn those small changes in our habits into something habitual,something consistent that we can always do. To do this, a good idea is to find that snack that we can take everywhere and consume at the times we decide to do so.At Harvard they reccommend dehydrated fruitsomething not very common in our contry.
Dehydrated fruit: the snack recommended by Harvard
Dehydrated fruit pieces
There is no doubt about the benefits that fruit brings to our health. Actually,professionals recommend eat five pieces of fruit and vegetables a daywhich we don’t always get,so take advantage of those appetizers or snacks to increase your fruit intake which is usually a little low. One way to do this and keep it from becoming boring is vary the intake methodseither by changing the fruit regularly, eating it in fruit salads and mixing different ones, or by opting for dehydrated fruit, as Harvard recommends doing.
dehydrated fruit, as the name explains, is a fruit from which much of the water it naturally contains has been eliminated. Whole fruits are used in this process,so this snack preserves the vitamins,minerals and fiber contained in the fruit before being processed. Its antioxidant properties are also maintained and in certain specific cases they are even enhanced,even though in the case of vitamin C it might potentially be slightly affected by the process,being reduced due to its sensitivity to heat.
So far it seems that a excellent solution to always have on hand and satisfy your hunger when you need it,however,it is its concentration of sugars that raises questions about whether this snack is as healthy as you might think. Dried fruit is sweeter because the drying process causes the fruit’s natural sugars to concentrate and increase. In addition,in some cases,manufacturers also add additional sugar,so it is worth paying attention to these details before purchasing.
dehydrated fruit has more calories and more sugar then before treatment, which is why experts always recommend moderate consumption, used as a snack, as a garnish or as a sweet and not as a substitute for fresh fruit.
How to dehydrate dried fruit
Dehydrated apples
A very convenient way to eat dehydrated fruit is buy it like this at the supermarket or marketbut we risk that elements that we do not want to consume are added during the process, as happens with added sugar. To avoid this is also possible prepare it at homeplacing the cut fruit on an oven rack and cooking it at around 55°C for two to four hours.
It is indeed critically important to turn them every 20 minutes,even though each fruit can have its own times and these will vary depending on the thickness of the sheets we have made. This can also be done with vegetables and if it is a task that is done frequently, you can use a dryer.
References
Warner, L. (2024, October 23). Dried fruit: healthy snack,sugary treat or somewhere in between? Harvard Health. https://www.health.harvard.edu/digital_first_content/dried-fruit-healthy-snack-sugary-treat-or-somewhere-in-between#app
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What are some of the best healthy snacks recommended by nutrition experts like Dr. Sofia Martinez?
Interview: The Rise of Healthy Snacking with Time.News Editor and Nutrition Expert Dr. Sofia Martinez
Time.News Editor: Welcome, Dr. Martinez! Thank you for joining us today to discuss the growing trend of healthy snacking and the recommendations coming from leading health institutions like Harvard.
dr. Sofia Martinez: thank you for having me! I’m excited to talk about this vital topic.
Editor: Let’s dive right in. You’ve noticed that while conventional eating habits might gravitate towards three meals a day, manny people are opting for a pattern of five smaller meals. What do you think is driving this change?
Dr.Martinez: Well, it’s largely about managing hunger and maintaining energy levels throughout the day. For many, consuming small meals or snacks prevents that overwhelming hunger that can led to poor food choices later. It’s especially popular in Spain, where the concept of an afternoon snack or ‘merienda’ is culturally embraced.
Editor: Captivating! So, for those who are satisfied with three meals, is there any detriment to adopting a more frequent eating schedule?
Dr. Martinez: It really depends on the individual. For those who don’t feel hungry between meals,sticking to three is perfectly fine. However, those who manage their weight and diet often find that smaller, more frequent meals help them avoid feeling deprived. It’s all about listening to your body’s needs.
Editor: That makes sense! Now,a particular snack recommendation from Harvard really caught my attention: dehydrated fruit.Can you explain why they’re advocating for this option?
Dr. Martinez: Absolutely! Dehydrated fruit is packed with nutrients and can be a convenient and portable option for healthy snacking. Unlike processed snacks that might be high in sugar and unhealthy fats, dehydrated fruit maintains many of the health benefits of fresh fruit but is concentrated in flavor and energy, making it easier to carry around.
Editor: It sounds like a fantastic option! However, I’m curious—why isn’t dehydrated fruit more popular in our country?
Dr. Martinez: Great question! It could be a combination of factors such as availability, cultural preferences, and marketing. People tend to gravitate towards fresh, whole fruits, which is great! But promoting alternative forms like dehydrated fruit can provide more options for healthy snacking.
Editor: Speaking of healthy habits, what advice would you give to someone trying to incorporate more nutritious snacks into their day?
Dr. Martinez: Start small! Find a few portable snacks you enjoy, such as dehydrated fruits, nuts, or yogurt. The key is to make healthy snacking a consistent part of your routine. Prepare them ahead of time so they are readily available when cravings hit.This way, it transforms into a habit rather than a chore.
Editor: I love that approach! Before we wrap up, are there any common misconceptions about snacking that you think we shoudl address?
Dr. Martinez: Yes! Many people assume snacking is bad for them, but it’s all about the choices you make. healthy snacks can enhance your diet, provide necessary energy, and even support weight management if incorporated mindfully. It’s about balance and making informed choices.
Editor: Thank you for your insights, Dr. Martinez! It’s encouraging to know that with simple adjustments, we can cultivate healthier eating habits and make snacking enjoyable.
Dr. Martinez: Thank you for having me! I hope more people consider healthy snacking as part of their everyday life.
Editor: And that wraps up our discussion today! Stay tuned for more insights on health and wellness trends.