The crackers in diets and how to make them low in calories

It is true that when you follow a certain diet of weight loss (with the obvious goal of losing weight), there are foods whose consumption would not be recommended at all. Moreover, the most common is that we have doubts about what foods may or may not be consumed, especially for its fat content and calories, even when our diet is supervised by a dietitian.

And why do these doubts arise? Basically, even though our dietitian or nutritionist advises us in the follow-up of the diet, exposing us what foods we should eat every day (something that is established from a dietary menu), when we follow a certain diet of slimming it is usual that in many occasions let's know what would be better to eat. Or, which is the same, if the food or food product that we have in our hands could be suitable or not.

Going back to what we were talking about at the beginning of this note, we are faced with the so-called prohibited foods in diets, and especially include products such as sweets and cakes, non-integral pasta, cookies, processed cereals, chips, ice cream, white sugar, sugary drinks and salty snacks.

Among these salty snacks, which are also popularly known by the name of snacks, we find the famous Salty cookies, which we can easily find in supermarkets and of which there is an interesting diversity of varieties. If you are passionate about salty cookies, and tend to consume them regularly, it is quite likely that if right now you are following a diet of weight loss, you pose the following question:Can I eat crackers while following the diet?.

Can salty cookies be consumed in diets?

The general response would obviously be that it is not advisable to eat salty crackers in diets, especially due to its high caloric intake, its very large amount in salt and also in saturated fats. What makes them real enemies for weight loss diets.

However, the reality is that we must differentiate between the types and varieties of salty cookies that we can find in the market, since there are options especially designed for people who follow diets, and who have a low caloric value. Therefore, the key is to make sure if we are dealing with a food product developed specifically for slimming diets, and read for example the nutritional labeling of the product to discover its contribution in calories, fats and also its ingredients.

What are the most recommended crackers in diets?

  • Salty rice crackers: they are made from rice and can have other cereals. They are rich in carbohydrates and also generally in fibers. They are an option for low-fat diets, since a 30-gram serving (4 units) provides 120 calories and 1 gram of fat.
  • Light crackerscan be bran salty crackers, richer in fiber and with less fat. A 30-gram serving provides 100 calories.
  • Salty cookies with cereals: they are rich in cereals, so although their caloric content is somewhat higher than light, their nutritional content is much more interesting. They are rich in fiber and vitamins of group B.

How to make your own low calorie crackers

Did you know that at home you can learn to make your own salty cookies, which are also low in calories, and that you can eat quietly (but without exceeding it) if you follow a diet of weight loss ?. Here we indicate what ingredients you need and the steps to follow. Too easy!.


  • 250 gr. of integral flour
  • 1/2 glass of skimmed milk
  • 1/2 glass of water
  • 7 gr. of baking powder
  • 4 gr. of salt
  • 1 small onion
  • 40 gr. of extra virgin olive oil

Preparation of low calorie crackers:

First of all let's peel the onion and chop it well. Put it in a pan with the oil and rehógala enough.

While the onion is frying it is time to prepare the dough. For this, mix all the ingredients in a large bowl until a compact mass is formed. Then, when the onion has fried, add it to the dough and mix it again.

With the help of a special kitchen stick for masses, try to stretch it a little, leaving the thickness that you like the most. Cut with the mold you have chosen.

Put kitchen paper over the baking dish and place the salty cookies leaving a little distance between them. Finally, bake for 15 minutes at 200ºC, or until golden brown. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesDiet