How to make healthy snacks to replace processed foods | income

It’s no secret that processed foods are bad for health and are linked to obesity. Among young people in the United States who participated in a recent study by the University of São Paulo (USP), for example, those who ate the least structured diet had a 45% risk of obesity compared to those who did eat few of these products. However, these products are part of the Brazilian diet, often because of their function. Rich in sugar, sodium, fat and additives such as preservatives and flavorings, their effects are harmful to health.

Based on these evils of modern health, experts have warned the need to save what is called real food. That’s why nutritionist Daniela Neri teaches delicious and healthy pizza with tapioca beiju.

Homemade oatmeal cookies with cocoa nibs can replace stuffed cookies, which are known to be processed foods – Photo: Istock Getty Images

Check out the recipe and check out the food manager’s list

+ The more natural the better: processed food increases the risk of obesity
+ Cooking, natural food choices and circulation reduce the risk of obesity

Big bad guys in Brazil

  • stuffed cookies
  • snack packs
  • Ice cream
  • Early preparations and bread
  • Milk chocolate
  • Foundation
  • Flavored gelatin powder
  • Industrial beverages, such as soft drinks and prepared juices
  • ready pizza
  • As ready-to-eat and/or frozen food processing
  • Cookies and homemade cookies, such as oatmeal with cocoa nibs;
  • Chicken or vegetable snacks or vegetable chips such as kale chips and a variety of potatoes (English, sweet, baroa) or flour cookies and cheese bread;
  • Homemade fruit sorbets, such as those made with frozen banana and either mango or strawberry;
  • Homemade cakes and pastries, with traditional recipes. Even better if brown or demerara sugar is used instead of white, for example, in the form of cookies, and whole wheat flour replaces white in cakes and bread;
  • Chocolate, if it is the type with more than 70% cocoa, is not bad if consumed in moderate amounts;
  • A mixture of nuts, seeds and dried fruits such as dates, apricots and raisins;
  • Homemade jellies or homemade gelatin. You can make homemade gelatin using plain gelatin (which has no color and taste) or agar-agar gum with fruit or fruit juice;
  • Local fruit juice, organic coconut water, purified water or flavored or flavored water;
  • Homemade pizza, as we will teach you below;
  • Whole house food: more peel and less ground.

The one responsible for the research conducted by the Center for Disease Research in Food and Health (Nupens), from the USP School of Public Health, with young people from the United States, nutritionist Daniela Neri announced that, in Brazil, where the consumption of processed food is also increasing in the diet of children and young people, these products are mostly consumed in snacks.. In America, for example, they join or replace major meals such as breakfast, lunch and dinner. In this way, the choice of eating with your hands, such as cookies, cakes, pastries and prepared pizzas are among the highly processed foods that are more common among young Brazilians.

– This group of foods has its structure based on sugar, fat, salt and many preservatives and additives to give color, smell and taste and make them look like real food. On the label, sugar, for example, can appear with three to four names, and fat. They are high quality products, because of sugar, fat and salt. The taste and smell can change according to the type of product, but, in fact, they all have these characteristics and that is why they improve diseases – warns a nutritionist who specializes in children’s food and youth.

+ The consumption of processed foods has increased in the disease
+ Highly processed foods make you eat more

But don’t think the battle against the pros is lost. Far from it. Primarily, The first step is to avoid having these industrial options at home. They can even be consumed as an exception at a party or going out, but they should not be in everyday life. In addition, you need to plan to prepare meals at home and bet on fresh foods, such as fruits and vegetables. A nutritionist commented that Real food should always be the first choice. There is nothing that prevents even preparing healthy treats for snacks for children and teenagers, snacks or those times at the weekend that are looking for special food.

You can let your imagination run wild and, preferably, involve children and teenagers in the preparation of these foods. After that, the nutritionist shared two family recipes that promise to win over children.

+ Healthy comfort food in isolation: 5 recipes that create well-being

Instead of ordering, preparing a pizza, it would be better with the help of children – Photo: Istock Getty Images

Ingredients for the dough:

  • 2 cups of wheat flour
  • 1 whole egg
  • 2 tablespoons of butter
  • 1/2 cup milk tea
  • 1 teaspoon dry yeast (10 g)
  • 1 teaspoon of sugar
  • 1/2 teaspoon of salt

Ingredients for the topping:

  • Homemade tomato sauce (which can be made ahead of time and frozen in the freezer)
  • 1 1/2 cups of grated mozzarella (about 150 g)
  • 1/2 cup half cherry tomatoes (90 g)
  • Basil leaves to taste
  1. In a hot bowl, put the butter in the microwave for a few seconds to melt;
  2. Add hot milk;
  3. In a large bowl, combine flour, yeast, salt and sugar;
  4. In a small bowl, combine the previous ingredients (butter, milk and egg) and stir lightly with a fork;
  5. Make a well in the center, add the wet ingredients and knead the dough, first with a fork, then with your hands. If the dough is too stiff, add a little wheat flour until it is ready to leave your fingers;
  6. Sprinkle the work surface (pre-cleaned) with a little flour and transfer the dough to the work surface;
  7. Hit (that’s right, throw) the dough with some force on the bench. Then, stretch the dough and fold it over itself. Repeat the process several times, for about 5 minutes, until the dough is soft and smooth;
  8. Shape the dough into 2 balls and transfer to a greased bowl. Cover with a cloth and let rest for about 1 hour, or until doubled in size;
  9. Preheat the oven to 200 ° C;
  10. Grease two medium sheets with oil. Transfer each ball of dough to a baking sheet and open with your fingers, taking care not to leave holes;
  11. Spread tomato sauce on top of dough, cover with mozzarella and distribute cherry tomatoes;
  12. Bake in the preheated oven for about 15 minutes, or until golden brown.
  13. Remove from the oven and serve immediately.

For this time to have more fun: It’s worth setting up a bench with other topping options (eg chopped onion, sautéed escarole, sautéed paris mushrooms, half-boiled egg, raw bacon) and letting the kids create their own pizzas.

Tapioca beiju is a healthy snack option – Photo: Istock Getty Images

  • 500 g tapioca dough (prepared tapioca gum)
  • 1 cup of finely grated Parmesan cheese (about 100 g)
  1. Preheat the oven to 200 ° C (medium temperature);
  2. On a large baking sheet, place a portion of one tablespoon of tapioca dough. Spread the dough with the back of a spoon to form a thin and uniform kiss of about 3 cm in diameter;
  3. Put in the oven to bake first for 5 minutes;
  4. Stop to sprinkle the cheese: remove the baking sheet from the oven and sprinkle each beijuzinho with grated Parmesan cheese;
  5. Bake for 5 minutes, until the dough is firm and the cheese is beginning to brown;
  6. Remove from the oven and, with a spatula, transfer to a plate;
  7. Let the beijus cool before serving – they get crunchier after cooling;
  8. Serve as a snack or accompaniment to soup or salad.

Tips: Store in an airtight container to keep the beijus from swelling for up to two days.

Daniela Neri
is a PhD and nutritionist and researcher at the Center for Epidemiology in Food and Health (Nupens) of the Faculty of Public Health (FSP) of the University of São Paulo (USP). He specializes in child and adolescent nutrition. A nutritionist studies food consumption, particularly highly processed foods, and their effects on the quality of food and health of children and adolescents.

Leave a Comment

Your email address will not be published. Required fields are marked *