Snack smart

The time between two meals is when you succumb to munchie temptation. Well, do it the right way

You don’t have the time for elaborate meals and so you end up munching on snacks. Well, that doesn’t have to be a bad habit. A recent study carried out in the US involving more than 2,000 adults aged 65 and children suggests that snacks can play a key role in serving your nutritional needs. Here are a few smart-snacking strategies:

The right munchie
Don’t have snacks that provide a quick bout of energy. “Snacks such as candy, graham crackers and fruit punch, high on saturated carbohydrates, merely give a short burst of energy that is quickly consumed by the body,”the study says. In fact, when the body needs energy urgently, these carbohydrate-rich snacks “can leave you feeling worse than you did before”, says Dr Sakshi Chawla, nutritionist at Fortis Healthcare. As a result, you end up hungry in a short while. Instead, have supplements that give you long-lasting energy.

“Fruits are one of the best substitutes. The sugar in fruits is absorbed more slowly and provides an hour or two of energy for most people. For a snack with more enduring energy, try protein-rich options, like a cup of bean soup or some low-fat vanilla yogurt. Whole wheat snacks (brown bread sandwiches) or rice cakes, sprouts, egg salad and boiled chana are some of the best options,”says Dr Chawla.

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If you like chocolate, have a hot chocolate drink instead of a chocolate bar. “An average mug of hot chocolate has approximately 140 calories as compared to almost 230 calories in a chocolate bar,”says Dr Viveka Kaul, nutritionist, Apollo Hospitals. Frozen curd or sorbet is a better substitute for ice creams. Try salsa with chips and baked tortilla instead of creamy dips. Steer clear of samosas and other fried snacks but bhel-puri and papri chaat are healthier options.

The right amount
Snacks are a boon for those who have long intervals between meals. “Those who are forced to go too long between meals may also benefit from an appropriate snack. This allows them to enjoy the meal at a proper time rather than eating too quickly, which can lead to overeating,”says Dr Viveka Kaul, nutritionist, Apollo Hospitals. However, one should not overdo snacks, as we may not necessarily compensate by eating less at our next meal. “Many snack foods are just too high in calories to make up for later by skipping meals. Those enticing muffins run about 400 to 600 calories each and equal to three to five slices of bread topped with butter. We are especially unlikely to compensate for calories from soft drinks, sweet tea or fruit drinks,”adds Dr Kaul.
And finally, water is one of the most filling oral supplements. “Drink a lot of water. At times, it might alone satiate your craving,”adds Dr Kaur.

So next time you suffer a pre or post meal hunger bout, do not starve yourself. Just pick up the right snack.