Here’s a simple recipe for a healthy snack: dry roast a fistful of almonds, sprinkle some chaat masala and munch away, says Sheela Krishnaswamy, a Bengaluru-based nutrition and wellness consultant. “There is awareness about healthy snacks. But, because of western influences, people often go in for convenience foods or packaged foods easily available on supermarket shelves. There is an overload of information on the Internet too. What they need to do is approach a qualified nutritionist to get the right information,” she says.
Sheela was in the city recently to participate in an event organised by the Almond Board of California. “People generally crave fried snacks in the evening hours. Working professionals feel exhausted towards the end of a hectic day. Substitute samosas , chips and burgers with a handful of roasted almonds. Use almonds along with cut fruits in salads. You can also bind raisins, figs, dates, crushed almonds with honey to make nutritious snack balls.”
She warns against uncontrolled and mindless snacking on unhealthy foods. Coupled with sedentary lifestyle, this might contribute to a number of lifestyle disorders. “Fruits or handful of nutritious almonds makes you feel full. Almonds also help lower the blood sugar impact of carbohydrate foods that they are eaten with. This affects fasting insulin levels. Studies have also proven heart-health benefits of daily almond consumption.”
A recent study — conducted by the Almond Board of California in the metros and in places like Chandigarh, Nagpur, Bhopal and Coimbatore — found a positive shift in that youngsters now wanted snacks that were healthy, nutritious, and packed with energy. Fruits, biscuits, and almonds were the most popular options. “Youngsters who have a family history of diabetes or blood pressure are taking steps to prevent or delay it by opting for a healthy lifestyle with proper eating and sleeping patterns,” she says.
Dharini Krishnan, a Coimbatore-based nutritionist, says that snacking has emerged as a popular in-between-meals eating option, as there have been great changes in the way we work, rest and play. “Keepsome almonds handy in a box. Pair them with fruits, or include them in other snacks to make a wholesome and filling snack. Snacking on almonds can bring a healthy difference to our fast-paced urban lifestyle.”
Eating a small, healthy snack between meals prevents one from overeating at the next meal, says Madhuri Ruia, a Mumbai-based nutritionist. “Healthy snacks work like mini-meals and make up for the nutrient loss from the rest of your diet. Whether at home, work or on the go, a handful of almonds are a convenient snack that can be eaten anywhere, at any time to help keep you going throughout the day.”
