I recently discovered a new favorite for lunch.
I don't eat cold cuts on bread. I eat humus on bread, a boiled egg, cheese, peanut butter or banana..
Recently I have also been varying with canned sardines.
It is healthy and inexpensive.
It is delicious on a toast. Top it off with freshly ground black pepper and lemon to taste and you have a super lunch that will keep you satisfied for a long time.
For those who would like to know what such a lunch does in terms of calories, I made a calculation..
Half a can on two whole wheat sandwiches provides 314 calories.
A whole can on two whole wheat sandwiches provides 464 calories.
If you are someone who does a lot of exercise, you can easily divide the whole can over two sandwiches.
If you are not very active, if you are very honest, half a can per two sandwiches is enough.
You can store the leftover sardines for up to two days in a well-sealed container in the refrigerator.
Preferably choose a can of sardines in olive oil. Olive oil contains more omega 3 fatty acids, also known as alpha linolenic acid, than sunflower oil.
Sunflower oil contains much more omega 6, also known as linoleic acid.
We need both fatty acids, but in practice we get enough linoleic acid and too little alpha linolenic acid. This makes the ratio skewed for many people.
By eating fish twice a week we can correct this shortage of alpha linolenic acid and thus the ratio between the two fatty acids.
A tablespoon of flaxseed oil, a handful of raw nuts or half an avocado a day can also improve your alpha linolenic acid intake.
However, don't overdo it because although we need healthy fats, products containing these fats are high in calories.
A high-quality omega 3 supplement can also help you improve your alpha linolenic acid intake.
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