Say yes to healthy snacking!

Wise choices: On a platter. Photo:K.R. Deepak   | Photo Credit: K_R_DEEPAK

Let's accept it; we have all been through this! Imagine, you are battling deadlines, but peeping at you is a packet of that irresistible snack. . You try to shrug off the feeling persists. But the feeling seems to hang on. Your taste buds too rebel and your mouth starts to water. You finally take a deep breath and think, “What the heck! One time won't harm too much!” and next thing you know is you are happily munching, forgetting the extra calories being pumped into you. Sounds familiar? Don't be surprised, you are not alone. This is a feeling many of us are only too familiar with.

Busting myths

Craving is inevitable and so is snacking. So, healthy snacking seems to be the best bet since it has tons of benefits including weight management. The myth about food between meals is that it is harmful to health. Snacking has always been high on sensorial delight and is a mood changing experience for most. But it has been considered unhealthy due to the high fat and calorie content of popular snacks. However, snacking itself is a healthy habit, provided we choose the right products. To begin with, read the ingredients properly.

A healthy snack should be:

Low in fat, especially trans fat

Low in calories

Low in cholesterol

Baked rather than fried

A multi-grain snack - made from oats, corn, ragi, rice, wheat and flax seeds — is rich in fibre and provides wholesome nutrition. Oats, ragi, wheat have adequate amount of essential amino acids, vitamin B, calcium, iron and are specially rich in cellulose while corn is an excellent source of iron, B-vitamins, magnesium, vitamin C, phosphorous and zinc. Overall this multi-grain snack offers considerable health benefits and great taste.

Besides, healthy snacks also reduce risk of diseases, help you lose weight and keep you energetic all day. The most important advantage is that you do not binge later on unhealthy foods. Snacking boosts metabolism helps maintain blood sugar and allows for efficient absorption of nutrients.


Of course, knowing what not to eat is as important as knowing what to eat. Avoid fried, oily and snacks high on calorie conten. Contrary to the popular belief, healthy snacking does not mean compromising on taste.

Snacking is an impulse, a fun experience, a yearning, a mood changer and sometimes a quick fix for your problems. It is time you make this experience a healthy one too without changing the fun element in it. If your craving leads you to munching, healthy munching can make it guilt free.

Include these

Fresh fruit

Raw vegetables like carrots, red and green pepper, celery, cucumber. Add low-fat cottage cheese, or sauté in low-fat dressing.

A whole wheat vegetable sandwich and a cup of herbal tea

Whole-grain crackers or snacks made from oats, ragi or cracked wheat

A handful of roasted nuts. Try a mix of almonds, pistachios, walnuts.

Sprouted pulses

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Printable version | Dec 7, 2021 5:52:35 AM | https://www.thehindu.com/features/metroplus/nxg/say-yes-to-healthy-snacking/article2630167.ece

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