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June 30, 2016 By Tasneem Jawadwala 12 Comments

All about Snacking

It’s a very common suggestion from most nutritionists to eat “small frequent meals”. Well, however most of the people get confused about what we should eat in-between breakfast –lunch and lunch-dinner.

Ideally, we should keep eating every 2-3 hours so that our metabolism stays high throughout the day but, the question is, ‘IS IT OK TO EAT ANYTHING’?

I am sharing a few points that could help us make right choices to munch on in-between meals.

  1.  Avoid consuming cereal based products in-between meals – This is the most common mistake which I have observed in a lot of people that they snack on cereal items like Sandwich, biscuits, noodles, Puffed Rice, Steamed Rice Cakes (Idli) etc. Some of them may not be unhealthy but they add on to our servings of cereals per day. If we are looking towards weight reduction we should avoid such a mistake.However, adding cereals in-between meals would be a good option for healthy weight gain.
  1.  Add on fruits and vegetables as snacks before meals– Snacking on fruits and salads before meals help us keep our belly full and prevent overeating during main meals.
  1.  Snacks should not always be a solid– Yes we can snack on healthy drinks like coconut water, barley water, lemon water or even vegetable juices like cucumber &tomato juice or radish& lemon juice etc.They make great snack. These liquids hydrate us, therefore they are especially good for people who are not much fond of drinking water.
  1.  Pulses – like Roasted Chick Pea (Chana), Peas, Kidney beans, Whole Sprouts (moong)can be a good protein rich evening snack, if we are looking forward to have light dinners.
  1.  Dried Fruits – Serve as filling and nutritious snacks too. However, we should limit its quantity. For example if we are having almonds then 4-5 almonds would be enough. 7 raisins would make a serving or just 1-2 dates would be a good dose of energy.
  1.  Curd – Homemade curd, I would always say is the best option if you are going through any digestion problems. It also adds to our protein intake and at the same time increases our gut micro flora. Fruit yogurt or buttermilk are other options that could be considered.
  1.  This is my favourite snacking option. It looks filling and tasty but gives minimum calories. I am sure many people opt for them. These are Popcorn, Puffed rice, dried lotus seeds (Makhana) or Roasted grains. Having 1 fistful of them may not give us much calories but it satisfies our gut. They fall in the cereal group however the quantity of cereal is so less that if may not even make ½ a serving when weighed.

Snacking has a lot of benefits, but all we need to do is, keep these points in mind while selecting our snacks. So, next time, when we plan a 6 meal pattern, this is what we shall, consider for best results.

About Tasneem Jawadwala

Tasneem Jawadwala believes if you are destined to live for 100 years, then better spend them staying healthy. Armed with a Bachelors in Food Science and Nutrition and a Post Gradate Diploma in Pediatric Nutrition, she is further specialized in dietetics, Weight Management, Nutrition Management in Children and Adolescence, Pre and Post Pregnancy Nutrition. She believes that good health can only be achieved with a permanent positive lifestyle change and not just by working out or following a diet. Daily she indulges in activities such as walking, cycling and yoga.

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Comments

  1. Neerja says

    June 30, 2016 at 2:06 pm

    Very informative. I like the practical ideas to implement frequent snack items in our day!

    Reply
  2. Zahabiyah Shakir says

    June 30, 2016 at 2:13 pm

    Really helpful thanks a lot

    Reply
  3. munira says

    June 30, 2016 at 2:51 pm

    Excellent tips

    Reply
  4. Arwa says

    July 1, 2016 at 9:00 am

    Xcellent *****

    Reply
  5. Moiz says

    July 1, 2016 at 10:55 pm

    Awesome!! Am really happy to know about snacks since I am a real foodie and staying hungry for long runs chills in me.

    Thanks Tasneem for giving us such wonderful options. Keep up and update on more such things.

    Reply
  6. Zainab says

    July 6, 2016 at 12:38 pm

    Great blog, its the need of the hour. All know that we should snack, but seldom know what to eat. Great job.

    Reply
  7. Divya sarwal says

    July 6, 2016 at 4:23 pm

    Amazing information

    Reply
  8. g l swamy says

    July 26, 2016 at 12:20 pm

    Many thanks for guiding us

    Reply
  9. Sourabh says

    November 14, 2016 at 11:42 am

    This helps a lot. Thank you

    Reply
  10. Anirudda says

    February 27, 2017 at 10:46 pm

    I got, Wat I was looking for..,
    It is helpful….,
    Thank you

    Reply
  11. Farida Kanchwala says

    February 3, 2018 at 3:59 pm

    Excellent tips for healthy snacking…thanks

    Reply
  12. Pravin says

    March 7, 2018 at 6:11 am

    I think this may be very helpful to me in my weight loss goal.

    Reply

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