We, dietitians and nutritionists would recommend you to eat 5-7 meals in a day. That means, 3 main meals- Breakfast, Lunch and Dinner in a day and the rest as small snacks. These snacks should be filling and low calorie (if you are watching your weight). Snacking in between helps to keep your metabolism good and prevents over-eating in the next meal.
Today we'll learn about some low calorie snacking options:
1. Murmura chat- Murmura or puffed rice can be slightly roasted in a kadhai. You can add a little oil, add turmeric for taste. Murmura chat can be eaten as it is, or you can add your favorite vegetables like chopped onions, capsicum, tomatoes etc to make it more nutritious and fibrous. You can also add dry, boiled dal (like kala channa, rajma etc) or steamed sprouts to make it protein rich. A lot of recipes are available or you can make your own. If you are watching your weight, then avoid putting too much potatoes or peanuts in it.
2. Fruits- Fruits are the best food items you can have as snacks. They are delicious, control your sugar cravings and they are filled with vitamins and minerals. You can make your own bowl of fruit salad by choosing bunch of your favorite fruits. Avoid eating too much mangoes, grapes, bananas, muskmelon, chiku etc if you're trying to lose weight. Go for fruits like apple, strawberries, papaya, oranges, keenu, guava etc.
3. Nuts- Nuts are excellent source of fiber and essential fatty acids. Popular misconception is that they are fatty and can lead to weight gain. Studies show the the type of nut and their quantity can provide many health benefits. Best nuts are almonds ( 4-5 in a day, roasted\ soaked), walnuts (2-3, whole), peanuts\ groundnuts ( a handful per day). If you like cashews you can have 1-2 in a day, raisins 2-3 and pistachios 1-2 per day for optimum health.
4. Salads- Salad is that term which can disappoint many foodie people, including me. I never thought salads can be tasty too, until I tried those in Subway. You can make salads at home or choose your salads when you are eating out. If you eat meat, you can go for a chicken salad. Paneer lovers can choose paneer salads. Just remember to avoid adding too many dressings as they make your salad heavy.
5. Roasted channa- Roasted channa is easily available in markets. They are protein packed and fibrous. You can add vegetables into it to make it roasted channa chat.
6. Makkhana chat- Makkhanas are the seeds of lotus flower. They are edible and provide an excellent source of protein, has zero cholesterol and negligible fat content. They are very tasty, just roast them slightly in a kadhai!
7. Smoothies\ shakes- You can make shakes\ smoothies by choosing a variety of fruits. I prefer to use apples, bananas (less quantity), strawberries, papaya, grapes etc in milk. You can also use yoghurt or curd. What I like to do is add roasted flax seeds for taste. Dont add sugar into it, as those added fruits will provide you with the sweetness.
8. Health drinks- You can make your own drink at home. Nothing fancy. You can make nimbu pani (lemonade\ lemon water), shikanji, detox water ( using cucumber, ginger, mint and lemon) etc. They not only are tasty, but they help you fight dehydration too.
9. Vegetable juices- As a nutritionist myself, I hate recommending anyone fruit juice, as it is only fructose (at least majorly). Instead I ask them to go for vegetable juice. They are especially good for people who do not like eating vegetables (like me). You can make it at home. Take your favorite veggies and toss it in a juicer and you are ready to go. I mean ready to drink it, lol. I like to put carrots, amla (indian gooseberry), lemon, tomatoes ( not very much, I hate tomatoes), beetroot (again not too much) and oranges or keenu. It tastes amazing and you can add chat masala too as per your taste!
10. Green tea- Not exactly a snack but it can curb your cravings. Just boil or warm about a cup\ glass of water in a pan and add your green tea sachet into it. Dip your sachet multiple times, just dont go overboard as it will make the green tea bitter. You have to dip for not more than a minute. Green tea contains anti oxidants (which I'll cover in a post soon) which helps you to fight off free radicals in body and keep you free from diseases. Free radicals are villains, which are produced naturally due to chemical reactions taking place inside us. Have green tea with other snacks mentioned above like murmura or makhana chat.
SO guys this is all for today. I will bring out more articles like these for you soon. I hope you try these and comment down below your experience. Thank you so much, take care. Bye.
Today we'll learn about some low calorie snacking options:
1. Murmura chat- Murmura or puffed rice can be slightly roasted in a kadhai. You can add a little oil, add turmeric for taste. Murmura chat can be eaten as it is, or you can add your favorite vegetables like chopped onions, capsicum, tomatoes etc to make it more nutritious and fibrous. You can also add dry, boiled dal (like kala channa, rajma etc) or steamed sprouts to make it protein rich. A lot of recipes are available or you can make your own. If you are watching your weight, then avoid putting too much potatoes or peanuts in it.
2. Fruits- Fruits are the best food items you can have as snacks. They are delicious, control your sugar cravings and they are filled with vitamins and minerals. You can make your own bowl of fruit salad by choosing bunch of your favorite fruits. Avoid eating too much mangoes, grapes, bananas, muskmelon, chiku etc if you're trying to lose weight. Go for fruits like apple, strawberries, papaya, oranges, keenu, guava etc.
3. Nuts- Nuts are excellent source of fiber and essential fatty acids. Popular misconception is that they are fatty and can lead to weight gain. Studies show the the type of nut and their quantity can provide many health benefits. Best nuts are almonds ( 4-5 in a day, roasted\ soaked), walnuts (2-3, whole), peanuts\ groundnuts ( a handful per day). If you like cashews you can have 1-2 in a day, raisins 2-3 and pistachios 1-2 per day for optimum health.
4. Salads- Salad is that term which can disappoint many foodie people, including me. I never thought salads can be tasty too, until I tried those in Subway. You can make salads at home or choose your salads when you are eating out. If you eat meat, you can go for a chicken salad. Paneer lovers can choose paneer salads. Just remember to avoid adding too many dressings as they make your salad heavy.
5. Roasted channa- Roasted channa is easily available in markets. They are protein packed and fibrous. You can add vegetables into it to make it roasted channa chat.
6. Makkhana chat- Makkhanas are the seeds of lotus flower. They are edible and provide an excellent source of protein, has zero cholesterol and negligible fat content. They are very tasty, just roast them slightly in a kadhai!
7. Smoothies\ shakes- You can make shakes\ smoothies by choosing a variety of fruits. I prefer to use apples, bananas (less quantity), strawberries, papaya, grapes etc in milk. You can also use yoghurt or curd. What I like to do is add roasted flax seeds for taste. Dont add sugar into it, as those added fruits will provide you with the sweetness.
8. Health drinks- You can make your own drink at home. Nothing fancy. You can make nimbu pani (lemonade\ lemon water), shikanji, detox water ( using cucumber, ginger, mint and lemon) etc. They not only are tasty, but they help you fight dehydration too.
9. Vegetable juices- As a nutritionist myself, I hate recommending anyone fruit juice, as it is only fructose (at least majorly). Instead I ask them to go for vegetable juice. They are especially good for people who do not like eating vegetables (like me). You can make it at home. Take your favorite veggies and toss it in a juicer and you are ready to go. I mean ready to drink it, lol. I like to put carrots, amla (indian gooseberry), lemon, tomatoes ( not very much, I hate tomatoes), beetroot (again not too much) and oranges or keenu. It tastes amazing and you can add chat masala too as per your taste!
10. Green tea- Not exactly a snack but it can curb your cravings. Just boil or warm about a cup\ glass of water in a pan and add your green tea sachet into it. Dip your sachet multiple times, just dont go overboard as it will make the green tea bitter. You have to dip for not more than a minute. Green tea contains anti oxidants (which I'll cover in a post soon) which helps you to fight off free radicals in body and keep you free from diseases. Free radicals are villains, which are produced naturally due to chemical reactions taking place inside us. Have green tea with other snacks mentioned above like murmura or makhana chat.
SO guys this is all for today. I will bring out more articles like these for you soon. I hope you try these and comment down below your experience. Thank you so much, take care. Bye.
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