Sedentary lifestyle and work is tipping most people into obesity and increasing all risks of diabetes, high blood pressure and other health problems. One of the ways that you can control all the above is by eating healthy. Instead of having three large meals and overeating at meal times, it is better to break down your meals into five smaller meals. Two of which should have small and healthy snacks.
In our busy lives, it is very important to understand the concept of "Healthy Snacking". Snacking healthy helps you keep your calories in check. It also ensures that you meet your nutrient requirement of the day and also helps to keep your blood sugar levels steady.
Why wait for meal time only to eat, a small healthy snack helps you tide over the hunger pangs. While choosing healthy snacks keep a few things in mind. Choose fresh fruits, vegetables, whole grains, dry fruits, low fat dairy items instead of processed high in sugar, fried snacks. For instance, grab an apple to snack instead of a bag of potato chips.
A good rule of thumb while snacking is to combine proteins with some carbohydrate to keep you full for longer. For example, have a low fat yogurt with a fruit or eat a healthy multigrain cracker and cheese or hummus and dips. Make salads with whole grains with different dressings to keep your snacks interesting.
Also snack only when you are really hungry and not out of boredom. This adds extra calories in your diet for no reason. Also go shopping for groceries when your full as you end up picking up healthier food when your full as opposed to junk food when your hungry. Snack mid way between your meals to keep your energy levels consistent.
Pack snacks in a small container and carry it to work. Plan your snacks in advance and keep your pantry stocked up accordingly. Snacking on healthy food will improve your concentration at work, keep your mind more calm and hence increase efficiency.
So go ahead and enjoy your healthy snacks and follow our plans to do the same. There are some ingredients that can be eaten on its own or can be used to make a healthy, delicious and wholesome snack. Here is the list of the following ingredients:
1. Greek Yogurt:One of the most commonly used ingredient used to make a healthy snack is Greek Yogurt. You can use this yogurt to make smoothie bowls, breakfast bowls, parfaits etc. You can also have it on its own as it comes in various flavors also. Also it is different from the usual yogurt, because it goes through a straining process to remove the whey. What is Whey? It is a Liquid that contains lactose, which is a natural sugar in the milk.
It also has many health benefits such as it improves your bone health, as it provides calcium and is also very rich in protein. Other than this, It helps lower blood pressure and reduce the risk of diabetes.
2. Fruits :
Fruits contains a lot of nutrients. There are many types of fruits available that has different health benefits such as Fruits with Citric Acid is a good source of Vitamin C, while some fruits are a great source of anti oxidants like Grapes, Berries etc. But it is always good to eat fruits that is in season, as it gives the maximum amount of nutrition. Such as, enjoy mangoes during Summers. You can have fruits on its own as a snack or can enjoy it smoothie bowls, parfaits, salads smoothies, milkshakes etc.
3. Dry Fruits :
Eating Almonds in morning with or before Breakfast is advised by our elders and therefore we know it is really good for our health because it is high in Protein and is loaded with anti oxidants and Vitamin E. Apart from Almonds, we have so many dry fruits such as Pistachios, Cashew Nuts, Raisins, Walnuts etc that makes for a great healthy snack and you can eat it whenever you are hungry.
You can just pack a little quantity of these mixed dry fruits in a small pouch and carry in your bag. You can also use them to make Smoothie Bowls, Nutty Bars, Energy Balls, Trail Mix, Parfaits etc as they are super nutritious and also adds taste and crunch in these recipes. It is one of the easiest ways to snack healthy. Just like these dry fruits, you can also use Peanuts for the same, as just like Almonds, they are high in Protein, Vitamin and Minerals.
Just like Dry Fruits, you can also snack on Seeds such as Pumpkin Seeds, Flax Seeds, Sunflower Seeds etc. These seeds are very high in nutrition and can be used to garnish your smoothies or smoothie bowls. You can also use them to make the trail mix, energy bars and balls. Pumpkin Seeds are a good source of phosphorus, monounsaturated fats and omega-6 fats. Also Flax Seeds are very high in anti oxidants and can be mixed with your daily fruits also. You can include these in your everyday diet and they are even good for your kids.
Chia Seeds are also very healthy and popular and are widely used for Breakfast. Chia Seeds is an important source of Omega 3 Fats. They are also good for diabetic people, as it may also help reduce blood sugar and also reduces the risk of heart diseases.
5. Roasted Chana/Makhana:
There are days when we want to snack on something that is spicy and tangy, but we are always in the dilemma about what it can be that is healthy also at the same time. There comes Roasted Chana and Makhana. Roasted Chana is a great source of protein, whereas Makhana is low in fat, sodium as well as Cholesterol giving you many health benefits. You can just roast them and have on its own or also spice them up by different Masalas such as Peri Peri Masala, Black Pepper Masala etc.
6. Sugar Substitutes:
This is mainly not a snack, but are sugar substitutes that you can use if you are trying to avoid sugar in your everyday meals. Some of the Sugar Substitutes are Jaggery, Honey, Date Syrup, Palm Sugar, Coconut Sugar Etc. Jaggery is one of those ingredients that is used by our ancestors from a long time to cook recipes and the best thing is it is healthy too. So if you want to avoid sugar in your everyday Tea or Coffee, then you can skip sugar and add a dash of Jaggery.
In Energy Balls and Bars, then you can add date syrup. If you are craving for sweets and want to eat something that is healthy and delicious then you can use these sugar substitutes and add it in you smoothies, smoothie bowls, parfait or any other recipe you are making.
To make your work more easier, here are two articles which can be useful for your in packing a healthy Snack and Lunch Box: