How to Choose a Snack Rich in Nutritive and Green Properties


An excessive lifestyle frenetic it can be the cause of numerous “errors” in behavior or general approach.

Those who remain more or less compromised by the “lack of time” – or presumed such – are, in particular, the dietl’activity physical education and the space dedicated to mental regeneration – which can coincide with regular physical exercise, but also not.

With specific reference to diet, it is possible to use some “tricks” and “stratagems” that allow you to remedy in a quite useful and effective way to the eating disorder and the inevitable frugality of meals.

We are talking about the consumption of snackand more precisely of those rich in nutritional properties.

In this article we will try to understand better how to choose a convenient and practical snack, but also full of energy macronutrients, fibre, vitamins and minerals.

How to Choose?

What to consider when choosing the ideal spit

To understand how to choose the snack best suited to your needs, we should first ask ourselves some questions:

  • Why do I need it?
  • What nutritional characteristics should it possess?
  • Does it matter if it's good?
  • Is its production sustainable?

Why do I need it?

The reason that drives us to snack is far from obvious.

The reasons can be different, even co-present, and often with percentages of very different importance.

Among the main reasons we mention:

  • Appetite or hunger: in this case we should give priority to satiating snacks, such as those rich in fibre, which have a satiating power, and in nutrients intended primarily for the production of cellular energy (fats and carbohydrates);
  • Energy demand: to satisfy this urgency, it is essential that the snack provides an adequate caloric intake;
  • Compensation for nutrients lacking in your diet (vitamins, minerals, essential fats, etc.);
  • “Craving”: the snack must satisfy a certain mental need without running the risk of overfeeding us. In this sense, paradoxically, “big-pack” packages are more easily manageable, because they allow portioning more easily.

What nutritional characteristics should it possess?

To answer this question you should analyze your diet in a complete and exhaustive manner.

On the other hand, if each of us had these skills, we wouldn't have this little problem. In this sense, statistical insights come to our aid by suggesting that, in the Western diet, the nutrients and nutritional factors that are most often missing are those linked to foods of plant origin:

This means that the choice of the most nutritious snack should focus on plant-based products, preferably rich in the principles mentioned above.

Does it matter if it's good?


The field experience of nutrition professionals suggests that the first factor supporting dietary compliance is preciselyadequacy of foods in reference to people's tastes and habits.

While guaranteeing the nutritional balance of the diet, it is very useful – not to mention fundamental – to accommodate each person's tastes.

Combining taste and health may seem like a real utopia to many; but is not so. Especially referring to those who have never had the chance to experiment and get used to certain flavors.

In fact, for many, the choice of junk foods or products rich in fat or sugar depends on a total lack of nutritional education.

It is obvious that the “re-education” of the palate always takes some time. But not only that, the success of these interventions also depends greatly on an intelligent food choice.

To give a practical example: if the person liked foods with a crunchy texture, such as bagged chips, a sensible replacement could be with oil seeds. Conversely, if the subject prefers a sweet taste, we could recommend dried fruit as a substitute for classic candies or sweets of various kinds.

Is its production sustainable?

Nowadays, it is impossible to ignore the criterion of sustainability.

This is because we have finally reached an awareness: human survival and development are inexorably linked to the environment.

Everything we do has an impact on the ecosystem and, on a macroscopic level, what concerns agri-food production seems to play a fundamental role.

Any snack should therefore be produced with a more “green” possible, i.e. in compliance with the rules of ecological sustainability.

We are not only talking about the rules that regulate cultivation, i.e. any organic regulations or water footprint, but also everything that concerns its marketing.

Currently, many certain companies have decided to convert the entire packaging system, moving from synthetic polymers to natural biodegradable ones or even compostable.

Given the choice, preferring similar products would undoubtedly constitute a virtuous and responsible attitude.

In conclusion: Which Snack Do You Prefer?

In conclusion, the choice of the most suitable snack should take into account all the considerations made so far.

Let's say that, in general, theAssociation Between fruit e oilseeds meets most of the above essential criteria. Then, logically, each case is different.

Obviously, for reasons of convenience, they are often chosen in shape dried (possibly pitted or shelled). This makes their systematic and habitual consumption much more manageable, even quickly, to the advantage of nutritional balance and therefore general psycho-physical well-being.

However, let's not forget the importance of a sufficient intake of water in the diet. Therefore, by consuming “dry” foods, we should remember to increase the portions of water during the day.

As regards the format, dried fruit and nuts can be easily contextualized both in purity, preferably “whole” (unpeeled) – even in special mixes – and in the form of bars.

Our advice is to vary as much as possible among the products that satisfy all the needs of the case, and to combine them with other useful foods, for example a yogurt without added sugars and from skimmed milk, a derivative of cereals or legumes (for example one or two biscuits), or a protein source (a hard-boiled egg or, for those who exclude foods of animal origin, a small portion of tofu).

For those with particular needs, such as very busy athletes or individuals who are overweight or characterized by metabolic imbalances, or who are pregnant/breastfeeding, we suggest finding an adequate solution after nutritional advice with a dietician.


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