Be it at 2 am or at the middle of the day, hunger for munchies are always unannounced.
Sometimes, these tiny portions of food we consume between meals can prove to be very energizing, tasty and soul filling. There is no dearth for the availability of lip smacking snacks and hence snacks can unofficially be considered an important mini meal of the day.
According to researchers, snacking not only drives your hunger pangs away but can actually be considered healthy and beneficial. It can help boost your brainpower, and can lower the risk of some diseases. But, People often consume a lot of processed food and fried food in the name of snacking thereby causing a negative impact on their health and well being.
Before we discover the healthy way of snacking, let us discuss a little more about the benefits mentioned earlier.
Top 3 Health Benefits of Snacking
1. Snacks as brainfood
Snacking can assist in nourishing your body — and your brain — whether you need some additional help concentrating at work or want to feel awake in the afternoon. Grab a glass of avocado milkshake, blueberries, or a few bites of dark chocolate to bring yourself back to the task at hand. These options are all focus-boosting foods that can help you stay attentive and interested in the activity at hand.
When you’re dreaming of an afternoon siesta, having a snack keeps your energy levels up. A snack provides your brain with the nourishment it requires to function at its optimum when you make good choices.
2. Snack to lower your risk of diseases
Snacking on healthy snacks throughout the day may potentially lower your chances of heart disease and diabetes. It helps to balance your blood sugar levels and may possibly lower your cholesterol. Individuals who consume modest snacks throughout the day have lower blood cholesterol levels to those who do not snack, according to research. Snacking can assist you in achieving your overall health goals.
3. Snacking to stay fit
Snacking is among the most effective strategies to lose weight. Shifting from a schedule of a few large meals to one of smaller, more regular meals throughout the day helps people maintain a steady intake and output and reduces the likelihood of overeating. The key is to eat modest portions and space them out evenly throughout the day.
So, snacks in, guilt out!
This now brings us to the most important question, what is the right way to snack?
1. Always keep your snacks as small as possible, about 150 -200 calories per snack.
2. Start the day with a filling breakfast. You can choose to snack between breakfast and lunch or lunch and dinner or a couple of hours before going to bed.
3. Always remember to drink a glass of water after your mini meal to keep yourself feeling full.
How to choose a healthy snack?
1. At each snacking session, try to include more than one macronutrient (protein, fat, and carbohydrate). Have a few nuts (protein and fat) and grapes (carbohydrates). Alternatively, try whole-grain crackers (carbohydrate) and low-fat cheese (protein and fat). These well-balanced snacks are likely to keep you feeling full.
2. Nuts and seeds that haven’t been salted make excellent snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, fox nuts (makhanas), and other nuts and seeds are high in nutrients and more likely to make you feel satisfied (unlike chips or pretzels). Nuts are high in calories, so keep your portions minimal.
3. Try a “high-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or cucumber slices
Avocados: You can have them in the form of smoothies, toasts, or in a salad. Avocados are also rich in nutrition, aid digestion and are really yummy.
Boiled Channa and sprouts: You can sprinkle some salt and pepper over channa or sprouts and enjoy a lip smacking healthy dish. Sprouts are a very good source of iron, protein, fiber and potassium and make a great healthy snack.
Healthy roasted chivda: Roasted chivda is mildly spiced with dry spices and the roasted dry fruits add a rich nutty taste to it, making it a good option.
Dry fruit laddus: These laddus are delicious and very nutritious. You can have one laddu in between your meals, just make sure the ingredients are dry fruits and jaggery and not dry fruits and sugar. Dry fruit laddus are also called easy energy balls, and as the name suggests, they are instant energizers.
We hope you find these smart eating techniques to be beneficial! Do you need some ideas for healthy snack recipes? For a variety of quick, nutrient-dense, and varied snack ideas, using makhanas visit our recipe page.
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