A few hours after last meal our stomachs start growling and that is why we need to have snack at least once a day. Sometimes we find a dip in our energy levels and a cup of tea or coffee can remedy.
Some of our most common snack choices are toast, sandwiches, biscuits, fruit juices, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, tea and coffee. Although snacks can be a regular and important part of a healthy diet, if not chosen carefully they can also lead to lots of health problems. So here I am sharing some of the healthy snacking options that will help you to fill the nutrient gap.
Before I start, would like to make you aware that having a cup of tea or coffee with added sugar is the most unhealthy thing that we an ever take. So you should always try to substitute your regular tea with green tea. Green tea is loaded with antioxidants that has number of health benefits. It help you to lose weight, and lower your risk of chronic diseases. You can have 2-4 cups of green tea in a day.
Some of the healthy snacking options are given below
1. Hare matar ki ghughni - Prepared by roasting green peas, one of the easiest protein rich and delicious snack can be taken any time of the day. They are also rich in fiber and magnesium. You can take one bowl of ghughni at a time.
2. Sattu water - One of my favorite bihari recipe. Sattu is prepared by roasting channa and making its powder. You can have it any time of they and it can also be used as post workout drink as they are rich in protein. Spice it with chopped onion, lemon juice, rock salt and mint cutney for a delicious summer drink.
3. Plain popcorns - They are the most popular snacks available everywhere. Since they are whole grain food, they are very high in fiber. Since its gluten free any one can have it. Avoid adding excess salt and butter for a heart healthy snack.
4. Shakarkandi chaat - Shakarkandi is rich in fiber and antioxidants specially beta carotene which is very good for improving vision. To make shakarkandi chaat just take some boiled sweet potatoes and spice it with lemon juice, rock salt and chaat masala. They are highly nutritious and filling.
5. Dhokla - One of the delicious protein rich snack. You can combine it with home made green chutney insted of tomato sauce to increase its nutritive value.
6. Mix nuts - Nuts like almonds, walnuts, pistachios, brazil nuts are an ideal nutritious snack which gives perfect balance of protein, fiber and good fat. Brazil nuts are one of the richest source of Selenium (selenium is needed for healthy thyroid function). Be careful about the portion size, and aim to stick to about 1 handful of nuts in a day.
7. Curd with pomegranate - Curd is best probiotic food and combining it with fruit like pomegranate makes it rich in antioxidants too. They are great choice for those suffering with heart problems like high blood pressure, high cholesterol etc..
8. Dark chocolate with nuts - Dark chocolate contains antioxidants, and nuts are a rich source of good fats . The two make a great combo for a crunchy, heart-healthy and satisfying snack. Again be careful about the portion size, you can have a square of dark chocolate with a handful of nuts.
9. Carrot and cucumber slices with hummus - You can prepare hummus at home. They basically include chickpeas, tahini, olive oil, and garlic which provide a mix of plant-based protein, fiber, and heart healthy good fat. You can have 2tbsp of hummus with 1 bowl of carrot and cucumber slices.
10. Fruits - If you are looking for something simple, nutritious and one of the healthiest food on earth fruits can be a great choice. You can choose any seasonal fruit like apples, pears, grapes, guava, jamun, bael, mango and oranges.
11. Chia pudding - Chia seeds are nutritional powerhouses loaded with fiber, omega-3 fatty acids, and proteins. To make chia pudding you can simply soak 2tbsp of chia seeds in a cup of curd for 30 min. To make it more nutritious and satisfying you can top it with fruits and nuts.
12. Makhanna chaat - Makhanna is rich in calcium, magnesium, iron and antioxidants. This make it an ideal choice for healthy heart, blood sugar management, and weight loss. Combining it with curd, green chutney and pomegranate increases its nutritive value.
13. Gur channa - They are great choice for those who are anemic or have iron deficiency. you can have 1 handful of channa with 2tbsp of gur in a day.
14. Sprouts - Lentils are rich source of protein, fiber and vitamin - B. Sprouting them increases its Vit- C content. You can mix chopped tomatoes and pomegranate to it for a healthful snacking.
15. Sweet corn chaat - If you are looking for something junk and spicy corn chaat is great choice. They are gluten free and rich in fiber which makes it a healthy and tasty option over any junk food.
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