New Delhi: When clock strikes 4pm, most people at work often head for a quick snack break. Some gorge on a crispy samosa with hot piping chai or go for chips, kachoris, cheese sandwiches, peanuts, packaged namkeens, steamed momos, and the list goes on. It is time we check these snack habits and move-over from items that provides us with few nutrients but gives unnecessary calories. These snack items might be comforting, and pacify the cravings but these are packed with sodium, sugar, salt and fat that contribute to obesity and weight gain. Moreover, these items are responsible for other non-communicable diseases like diabetes, cancer, stroke and respiratory diseases.
A perfect snack is a mix of carbohydrates, protein and healthy fats. So, here’s a list of things that are loaded with fiber, vitamins, antioxidants and minerals essential to your health and just contains 100-200 calories. So, next time when you are working and hunger strikes, nosh to your heart’s content.
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1. Healthy Yet Delicious: Mini Peanut Butter and Apple Sandwich Recipe
Packed with the goodness of high-protein, high-fiber, this super simple snack item just needs 5 minutes to prepare. Just slice some apples, then spread peanut butter on each of the apple slice and for a final touch just sprinkle it with granola. Top one layer of apple slice with other and press it down gently to make a sandwich.
Chef’s tip: Brush the apples slices with lemon juice, that will keep them from turning brown
2. Calcium Content Master: Buttermilk
Nutritionist Lovneet Batra says buttermilk is a great evening snack, it works like an appetite regulator when hunger pangs strike. Extra brownie points for containing just 40 calories!
Buttermilk has a lot of calcium content. On daily basis, one needs 1,000 milligrams of calcium and just 1 cup of low-fat buttermilk provides you with 284 milligrams of calcium.
3. Power-Packed Munchies: Chickpeas
Just soak some chickpeas overnight in water, next day boil it up and voila, your snack time will be ready! For extra crunch, flavor it with cayenne and chili powder.
You can also munch on roasted channas for your hunger pangs. It’s a great combination of high fibre, protein and complex carbs.
4. Yummy And Satisfying: Quinoa And Sweet Potato Tikkis
Just get some Quinoa and Sweet Potatoes, mash both of them nicely and then mix in onions, parmesan cheese. Let the mixture cool for 10 minutes and then add eggs. Now, just give the mixture a shape of a tikki and pop them in oven. Bake until light brown and crisp.
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5. A Quick Healthy One: Hummus With Cucumber/Carrot Sticks
Instead of mayo, try a healthier alternative – Hummus. Hummus with cucumber or carrot sticks is a good pick when your stomach is rumbling but you are short on time. To get your daily dose of protein, good fats and complex carbs boost, try this for evening snacks.
Having a snack between meals is as important as having a full meal every day. Snack keeps hunger at bay and allows you to stick to a moderate amount of food when you eat your next big meal. What’s more, adding healthy snacks between meals increases focus and performance of an individual.
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Expert suggestion: One should aim to eat snack about halfway between meals to keep energy levels consistent.