Without a guilt? It's a yes. 7 foods to eat without regret

Refined foods with too much fat, salt or sugar are not on this list, for the most obvious reasons. Not only are foods with these characteristics unhealthy, they are also not satiating - it is possible that after a fast-food meal, you notice you feel hungry after a short period of time. This happens because the food is very low in nutritional richness.

Not to mention how this can affect cognitive sense and our energy.

A study done by the University of New Jersey in the United States of America involved over a thousand students and concluded that the most exhausted were those who did not eat fruits and vegetables on a daily basis. The truth is that fatigue and psychological tiredness may well be influenced by appropriate and balanced choices.

It is also important to note that food choices should be diversified at every meal so that you can provide your body with all the essential nutrients.

- Spinach. This is a vegetable packed with vitamins A, C, folic acid and minerals such as potassium, magnesium and iron, with many benefits, particularly for blood circulation and the heart, and is very low in calories - so you can eat it as much as you like.
- Cucumber. Cucumber is one of the most suitable vegetables for summer, as it is 95% water. As well as being highly hydrating, it also has an anti-inflammatory action, helps reduce blood pressure and is a strong ally in weight loss.
- Oats. Because it is rich in fibre, oats are ideal for digestive and intestinal health, also helping to reduce cholesterol and regulate blood sugar levels. On a daily basis, you can use it to make bread, cakes or the famous oatmeal. If you do not add sugar or other refined components to any of these options, you can, and should, use and abuse this food.
- Blueberries. Not only are they very low in calories (around 43kcal/100g), but they are also high in fibre. Blueberries are a strong antioxidant that protects from oxidative stress and also helps minimise the risk of developing diseases, such as type 2 diabetes, for example.
- Baby carrots. This is a snack that you can always have with you and eat throughout the day, as a cup (about 100g) of these little vegetables has about 25 calories and three grams of fibre. Carrots are rich in vitamin A, fibre and potassium.
- Plain yoghurt. Not only can it be a healthy snack (even more complete if you add granola, seeds or fruit), but it can also be used as a dressing in light recipes, such as salads, or in smoothies. If you choose natural options or those without added sugar and low in fat, you can have a food with a good bioavailability of protein and calcium.
- Nuts. Nuts with no added salt can be a very nutritionally complete and satiating snack. For example, 30g of nuts contribute to cardiovascular health. They are easy to transport and do not require preparation, you can add them to yoghurt or just with a piece of fruit.