Tag: avoid

Children's beach snack: mistakes to avoid – Italian Cuisine

What are the foods to avoid? What to choose to stop hunger between one meal and another? Here are the expert's tips and 5 inspiring ideas to make children's snacks healthier and more nutritious

In Italy, more than 21% of children are overweight and 9.3% are obese. The data from the latest Eurispes Italy report say so. The cause? "They eat inadequately and move little," he comments Nicoletta Bocchino, nutritionist biologist. Behind the extra pounds in the vast majority of cases there are bad habits, especially between meals. «Often children skip the snack or consume as a snack mostly high-calorie foods with a low satiating power which instead of stopping hunger, stimulate it. As a result, they nibble constantly, overdo the quantities in subsequent meals and gain weight . But it's not just about the extra pounds. "A child who is overweight or obese is more likely to have problems with type 2 diabetes, cardiovascular disease and many other ailments over time", adds the expert. On vacation, the risk of eating badly increases. "On the beach, for example, children are taken by games and baths and often forget to have a snack or as soon as they feel hungry they ask to eat ready-made snacks, easy to munch, which are often also rich in lipids and simple sugars, which favor the weight gain and the onset of health problems. To quench their thirst, they also take sweet and carbonated drinks, which in addition to not satisfying the thirst, increase the desire for sweet ", explains the expert, who here reveals what they are mistakes to stay away from on the beach and the tips to follow to make children's snacks healthier.

Things not to do

Consume brioches and ice cream

"Sweets and ice cream are rich in fats (hydrogenated and saturated) and refined sugars, which in addition to promoting the accumulation of fat have a reduced satiating and nutritional power". The ideal, therefore, "is to replace them with fresh and natural foods such as seasonal fruit. It is particularly rich in vitamins, mineral salts and water, which improve hydration and help the body better cope with the heat. Ok then to peaches, watermelon, apricots. The latter in particular are rich in beta-carotene, a precious antioxidant that protects the skin from damage caused by prolonged exposure to the sun and then natural water, the most effective thirst quencher ".

Eat salty snacks

«Chips and snacks in bags are convenient to carry and easy to munch on the go. However, they are not the ideal solution for a healthy and balanced snack ", warns the expert. "They often bring a lot of saturated fats and a high sodium content, which promotes dehydration, stimulates thirst and increases the risk of undergoing weight gain. In addition, they are poor in vitamins and minerals . For a snack on the beach, it is better to focus on foods that are easy to munch on, nutritious and healthy, such as nuts. "Walnuts, for example, provide satiating fibers and mineral salts such as potassium, calcium, phosphorus, magnesium, which improve the body's response to high temperatures. But pay attention to the quantities. «Dried fruit is very energetic. The ideal is to consume no more than 30 grams per day ".

Go overboard with stuffed sandwiches

"To break hunger between meals, the classic sandwich stuffed with mozzarella, cured meats and sausages should be avoided. In addition to providing an exaggerated amount of saturated fat and calories, it is difficult to digest. Better to prefer two small slices of wholemeal bread with cooked ham. It provides fibers and slow-absorbing complex carbohydrates that recharge with energy and give satiety. The ideal is to accompany it with a slice of tomato, rich in minerals and water that help replenish the liquids lost with sweating ".

Drink packaged juices

«Even if they are refreshing and thirst-quenching, these drinks are a" bomb "of rapidly absorbed sugars. They stimulate an exaggerated production of insulin, a hormone that promotes weight gain. Better to give priority to DIY drinking fruit and vegetables such as smoothies and extracts, without adding sugar. The fruit, especially the juice version, due to the lack of fiber is already particularly sweet .

In the gallery you will find 5 ideas to inspire you for a children's beach snack

Quarantined diet: what to eat and what to avoid to stay healthy – Italian Cuisine

Vegetables and seasonal fruit at will. Yes also to whole grains and healthy proteins. Here's how to limit excesses at the table and make healthy choices

Quarantine has changed the diet and lifestyles for everyone. We eat more and in a messy way. We do little movement and often sleep badly. Incorrect nutrition, sedentary lifestyle and lack of rest are among health risk factors and the line. They favor overweight, obesity, cardiovascular diseases and many other ailments. That's why even in quarantine it is important to try to take small steps to stay healthy. First, even at the table, following a routine is fundamental. «Eating always at the same time and not skipping meals allows you to give a rhythm to the days and, consequently, to our body, explains the nutritionist Valentina Schirò. "It promotes the proper functioning of the metabolism, which with sedentary life and the lack of night rest tends to slow down," says the expert, who here suggests what to eat and what to avoid in quarantine to stay healthy.

How to organize meals

The advice «is to have a more substantial meal for breakfast and lunch and a lighter one for dinner. In this way you run the risk of gaining less weight and sleeping better . In fact, a too abundant meal slows down digestion and risks disturbing sleep. As for mid-morning or mid-afternoon snacks, to cure hunger, healthy solutions must be chosen. «A white yogurt or seasonal fruit combined with some almonds or walnuts helps to counter sudden hunger attacks. It provides fiber, "good" fats and carbohydrates that give energy and satiety . Another useful strategy is to avoid eating quickly. "We take advantage of the time available to calmly consume food throughout the day." The advantages? "It allows you to eat less and feel less bloated at the end of the meal."

Foods that are good

At the table you have to privilege seasonal vegetables every day. "Vegetables and fruit provide many fibers that promote intestinal regularity", explains nutritionist Valentina Schirò. "In addition, they slow down the absorption of sugars and fats and give satiety. Carrots and fennel, for example, can also be eaten as a mid-morning or mid-afternoon snack. They provide few calories, but they give a lot of satiety. They are also a source of valuable vitamins, minerals and antioxidants, which promote the proper functioning of the body. " Legumes (chickpeas, lentils, beans, etc.) are also rich in many precious nutrients. They can also be consumed 3-4 times a week. «Combined with pasta, for example, they provide complete proteins similar to those contained in meat. Also good for whole grains (rye, oats, brown rice etc.) and pseudocereals (quinoa, amaranth, buckwheat, etc.). They are a source of fiber and complex carbohydrates. «They give energy for a long time and help to keep the metabolism efficient. In addition, they provide tryptophan, an amino acid precursor of serotonin, the hormone that regulates mood and satiety. " Finally, in the daily menus, the proteins of meat, fish, eggs, milk and its derivatives should not be missing. «Consumed in the right quantities and included in a healthy and balanced diet, they are allies of health and fitness. They help to eat less because they give satiety. In addition, they help maintain and build lean mass, "says the nutritionist.

Foods that are not good

To stay healthy, the expert suggests "you must limit the consumption of foods rich in fats and sugars. These include snacks, biscuits, cooking nuts, sauces and industrial foods in general . Savory foods such as cured meats, cheeses, industrial snacks such as fries in bags should also be avoided. "They bring an important share of sodium which consumed in excess promotes overweight, obesity, cellulite, retention, cardiovascular diseases and other ailments", explains nutritionist Valentina Schirò.

What to drink

Water is essential for the functioning of the body. «It stimulates diuresis and counteracts heaviness and swelling, two frequent problems in those who move little and live a sedentary lifestyle. In addition, it promotes the functioning of the metabolism and helps to keep away from the accumulation of extra pounds. " To increase the water intake, herbal and herbal teas can also be consumed. "For example, hawthorn promotes relaxation and helps you sleep better," says the expert.

In the gallery the other tips to follow to stay healthy in quarantine

Endless Indian row in the supermarket? Here is the app to avoid it – Italian Cuisine

It's called FilaIndiana.it and reports in real time which are the longest queues in front of supermarkets in your area

All queuing, at a safe distance, trying to avoid gatherings even while turning between the shelves. L'Covid-19 coronavirus emergency not only did it congest most online shopping for home delivery services, but it also changed our habits at supermarket. Because if until a few weeks ago an attempt was made to avoid peak times, in order not to risk excessive waiting in front of the cured meat and cheese counter, today the precautionary measures against contagion require staggered entries. Moral: often and willingly to be able to enter your reference supermarket you have to also wait 15-30 minutes, queuing up in front of the main door armed with patience and trolley.

Yeah, right in single file, as Fulvio Bambusi and Andrea Torrone seem to underline, who, taking inspiration from the problems of these days, have decided to inaugurate a site capable of reporting us in real time what the expectations are in front of each supermarket. FilaIndiana.itin fact. By accessing the web app in question – and allowing the geolocation of smartphones or computers – it is in fact possible to explore through one interactive map the various supermarkets in your area, marked with an estimated tail length.

Once in line, then, it is possible to contribute personally to the functioning of the system itself, simply by registering with the button «I'm in line here. The more people who use FilaIndiana.it, therefore, the more accurate and correct your information will be. Currently the service, as recalls the Corriere della Sera, is only available in Lombardy, but could soon be extended to other Italian regions as well.