Selecting healthy snacks is crucial for weight loss because they give you the nutrients you require without adding extra calories to your diet. Snacks high in nutrients keep you fuller longer, suppress your appetite, and enhance your general health.
Consuming a diet rich in fruits, vegetables, and lean proteins, along with a balanced diet, helps you feel fuller and make you less likely to overeat. Additionally, a balanced diet is encouraged by these snacks, which facilitates long-term, healthy weight loss.
In this blog, let us understand why it is important to eat healthy snacks and you can also find a few recipes which you can include in your day-to-day meals.
Why healthy snacks?
- Including snacks that are high in fibre, protein and good fats makes you satiated for a longer time. The digestion time is slow, which in turn helps in eating less quantity and overeating.
- Having balanced snacks helps with acute hunger. Often acute hunger leads to binge eating.
- High-nutrient snacks provide energy. Having a snack before exercising will improve your endurance and rehabilitation.
- Snacking on nuts, seeds and other nutrient-dense food will improve your cognitive performance and mood.
- Having snacks in between that are rich in fats, protein, and carbohydrates will help regulate blood sugar levels.
How to include nutritious snacks?
- Always planning ahead of time is important. It helps reduce time in choosing options.
- Serving sizes of snacks is very crucial in weight management. To manage portion sizes use small bags or containers.
- Always opt for a balanced snack which has a good mix of carbohydrates, healthy fats, and protein.
- Opt for unprocessed or minimally processed foods. Unprocessed or minimally processed have more nutrients than processed food.
- Having fibre-rich snacks increases satiety and reduces appetite. Fibre promotes digestive health.
- Snacks high in protein can help stay satiated and avoid overindulging.
- Our bodies often confuse thirst with hunger. Staying hydrated all day is important. Drink water in between meals to identify if it is true hunger.
- Read food labels for added sugars. Opt foods have natural sugars like fruits.
Here are a few recipes that you can follow and include in your diet
Recipes
1. Veggie muffin
Veggie muffins are a great alternative for those who consume too many sugary desserts. They are also a good substitute for those who don’t enjoy eating vegetables. It has a good amount of fibre, protein, vitamins and minerals. Since this recipe contains various ingredients the muffin is rich in magnesium, iron, zinc, protein, healthy fats, antioxidants, essential vitamins like B12 and D, beta-carotene, fibre, vitamins C, K and potassium.
Ingredients
- Semolina flour – ¾ cup
- Chickpea flour – ¼ cup
- Sesame seeds – 2 tbsp
- Hemp hearts – 2 tbsp
- Pumpkin seeds – 2 tbsp
- Yoghurt – ½ cup
- Cottage cheese – ½ cup
- Carrots – 1 cup
- Zucchini squash – 1 cup
- Onions – ¾ cup
- Cilantro – ¼ cup
- Ginger – 1 tbsp
- Green chilli – 1 tsp
- Cumin seeds – 1 tbsp
- Red chilli flakes – 1 tsp
- Turmeric powder – ½ tsp
- Baking powder – ½ tsp
- Baking soda – ½ tsp
- Salt – ½ tsp (as per taste)
- Oil – 1 tsp (for oil moulds and liners)
- Water – ⅓ cup
Method
- Preheat the oven to 180°C.
- Sieve semolina flour, and chickpea flour in a bowl, add yoghurt and cottage cheese and stir well.
- Grate all vegetables add them to the batter and fold well.
- Add water gradually till the mixture thickens. Do not add too much water and make the consistency liquid.
- The batter should be lump free and thick.
- Add minced ginger, green chills, salt, red chilli flakes, cumin seeds, turmeric powder, sesame seeds and hemp hearts.
- Mix well till the batter comes together. Add baking powder and baking soda to the batter and mix well.
- Use oil to coat the muffin trays. Fill the muffin tray with batter.
- For the topping, add sesame seeds and pumpkin seeds. Place the tray in the oven and bake at 180°C for 25-30 minutes.
2. Okra chips
They are an excellent substitute for deep-fried chips. The seasoning can be adjusted to one’s taste. It is a great snack itself or can be taken with other meals. Okra, also known as lady’s finger, is a nutritious vegetable with numerous health benefits. Okra is rich in fibre, vitamins and minerals. It is low in calories. Okra also helps regulate blood sugar levels, it is beneficial for people with diabetes. It is also rich in antioxidants.
Ingredients
- Fresh okra – 1 cup
- Olive oil – 2 tbsp
- Paprika – 1 tsp
- Salt – to taste
- Cayenne pepper – a pinch
Method
- Preheat the oven to 200°C.
- Wash the okras, and pat dry them. Trim both ends and cut into small pieces.
- In a baking tray, spread the cut okras evenly and add olive oil, paprika, cayenne pepper and salt evenly.
- Place the tray in the oven and bake till the okras turn slightly brown.
3. Lentil buns
Lentils are high in protein and low in carbs. It is a great snack during weight loss. Soaked lentils improve digestibility, reduce flatulence, and increase nutrient availability. Soaking lentils activates enzymes and initiates sprouting. Cowpeas are plant-based protein sources, high in fibre, vitamins and minerals and antioxidant properties. It helps improve heart health, weight management, blood sugar regulation, bone health and low fat. Cowpeas can be incorporated into various dishes, from salads to stews, adding both nutrition and flavour.
Ingredients
- Split cowpeas – ½ cup
- Spinach chopped – ½ cup
- Green chilli chopped – 2 tsp
- Low-fat curd – 2 tbsp
- Asafoetida – a pinch
- Salt – to taste
- Baking soda – 1 tsp
Method
- Wash the cowpeas well, and soak them in a bowl with enough water for 3 hours.
- Drain the water. Add chopped spinach, green chillies, curd and a little water to the soaked cowpeas and mix well.
- In a blender, add the mixture and blend it to smooth.
- To the blended mixture, add asafoetida, baking soda and salt to the batter and mix well.
- In a deep bowl, fill half of the bowl with water and tie a muslin cloth, place it on heat and let the water boil.
- Scoop a spoonful of the batter and put it on the muslin cloth. Cover the bowl and let it steam for 5 to 7 minutes.
- Serve with tamarind chutney or any spicy sauce.
4. Soy masala khakhra
Khakhras are thin, crunchy crisp packed with protein. Khakhras are made with whole wheat flour, bean flour and spices. There are various flavours and can be seasoned with different spices. It is a healthier alternative to fried snacks. Soy flour is a plant-based protein source rich in essential amino acids, dietary fibre, healthy fats, vitamins and minerals, and isoflavones. Soy has cholesterol-lowering effects and it is naturally gluten-free, it is a good alternative for people who are allergic to gluten or those who have celiac disease.
Ingredients
- Whole wheat flour – ½ cup
- Soy flour – ¼ cup
- Garam masala – ½ tsp
- Oil – 1 tsp
- Ghee – ½ tsp
- Salt – to taste
- Water – to knead
Method
- Sieve wheat flour, soy flour and salt in a bowl.
- Add oil and water to the flour and knead well to make a soft dough.
- In a small bowl, mix garam masala with ghee and make a paste.
- Divide the dough into small balls and roll out each ball into very thin chapatis spread a thin layer of garam masala paste and fold the chapati. Roll out the chapati again into a thin layer.
- Place a tawa on a stove and put the rolled-out chapati.
- Press the chapati on top with a cloth till it turns crisp and light brown on both sides, till it is done.
- Remove and allow it to cool. Store it in an airtight container.
5. Khakhra with sprouted moong chaat
Moong dal is a plant-based protein rich in dietary fibre, complex carbohydrates, vitamins, and minerals, and low in fat, and antioxidants. Sprouted moong dal has a low glycaemic index and they are good for people with diabetes. This snack can be customised with various spices and seasonings.
Ingredients
- Whole wheat khakhras – 2 cups
- Boiled sprouted moong – 1 ½ cup
- Lemon juice – ½ tbsp
- Chilli powder – 1 tsp
- Coriander – 1 tbsp
- Salt – to taste
Method
- In a bowl, add the broken khakhra pieces, boiled sprouted moong, lemon juice, chilli powder, coriander and salt.
- Toss all the ingredients well together and serve.
Kripa N,
Senior Clinical Dietitian, Simplyweight
