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Don't waste money on “functional food” - Here are the top 10 snacks with great nutritional value

Updated on May 2, 2011

Don't be fooled – inform yourself

Probiotic yoghurt, margarine with healthy acids, drinks with added minerals - more and more products of this kind can be found at the supermarket. The most common additives are lactic acid bacteria, plant sterols, omega-3 acids and folic acid. Foods with these additives are refered to as “functional foods”.
You should consider informing yourself about these promises. Only a few manufacturers can prove the health benefits with the help of scientific studies. It is questionable whether the substances added are actually needed.
Nutritionists are likely to warn you due to the fact that these products seem more like a clever marketing strategy to sell the enriched food for much higher prices. The German Society for Nutrition emphasizes: Functional foods can not compensate for poor nutrition. The regular consumption of food with high nutritional value will make these products unnecessary – and save you a lot of money.

Beef for high quality proteins

100 g beef contain about 21.2 g of protein with a great biological value, which can almost compete with eggs. In addition, meat provides a good amount of iron, which improves oxygenation of the blood. Remember: the redder the meat the more iron it contains.

Tofu low fat protein and minerals supplier

For sure this product looks like nothing and tastes just like that – considering you would eat it pure. But with spices (like curry) fried tofu is a delicious way to absorb plenty of high-quality vegetable protein (15.7 g per 100g). In addition, the soy cheese contains little fat and carbohydrates, but is very rich in iron, calcium, magnesium, potassium, and zinc.

Millet after intensive training sessions

Millet contains carbohydrates and a lot of vegetable iron. After a hard training session the iron stimulates the formation of blood and the carbohydrates surely will help in the regeneration of your body.

Egg proteins for absolute power

Those who want to build muscle through exercise or perform sports that require high power performance such as sprinting or weight lifting, should eat protein-rich. In order to properly build muscle mass, you must consider the percentage of protein consumed which is ideally 1.5 grams per kilogram of your body weight.
But not the mass makes it, but the “biological value” of protein. This value indicates how well the body can convert dietary protein into muscle mass. Eggs contain 12.8 grams of protein per 100 grams and have a biological value of 100 %.

Smoked salmon proteins and potassium

Amazing 28.5 grams of protein are in 100 grams of smoked salmon. Fish also contains plenty of potassium, a mineral that lacks many athletes.
Generally cold water fish such as salmon contain omega-3 acids and are one of the few sources of vitamin D (100 g of salmon contain 360 international units (IU) of vitamin D).

Nuts – a real nutritious snack

Athletes depend on several snacks a day. This is the ideal snack for travelers! 40 grams of nuts contain about 225 calories, mostly from the valuable unsaturated fatty acids and about 20 grams of protein.

Pure buttermilk is a low calorie source of protein

A large cup of buttermilk (0.5 liters) returns just 17.5 grams protein, 20 grams of carbohydrates and 200 calories. The carbohydrates are present as lactose which guarantees weak influences on your blood glucose levels.
Who doesn't like the taste of pure buttermilk should add some fruit or a little honey. Ready made Buttermilk drinks often contain a lot of sugar.

Ginger makes tired muscles fit

Ginger improves blood flow to the muscles and the lactate degradation in muscle tissue so they get ready for the next training session. Grated ginger tastes citrus-sharp in the salad dressing, or have a go with homemade ginger ice tea.

Cottage cheese is ideal after weight training

Cottage cheese is ideal food after weight training. 200 grams contain about 25 grams of protein, which supports rapid muscle growth.

Vegetable stock

After intense training sessions it doesn't only fill up your water storage again, the salt and minerals also quickly make you feel fit. It also works wonders if you had a long night out.


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