Even when we’re particular about our diet, often we tend to take it easy with the snacks. As a dietitian, I understand the importance of healthy snacks and how they play a important role in both promoting weight loss and controlling hunger. Nutrient dense snacks that contain protein, fat or fiber are the snacks of choice for feeling full and satisfied. All these snacks are easy to make and are delicious.
Some basics
- You should look to consume two small snacks in a day
- For morning snacks around noon you should consume fruits
- You should plan for your evening snacks around 1700 hours
- Some simple snack rules
- Plan ahead
- Prepare on weekends
- Match portion of evening snacks with lunch and dinner meals
- Keep your activity levels in mind while planning for your snacks
- Your snacks should have 100-120 calories
- You snacks should be ready in less than 10 minutes
Things to keep in mind
- Seasonal fruits for mid morning snacks
- These fruits should be consumed 2-2.5 hours post breakfast
- Have 1-2 servings of fresh fruits or freshly squeezed juice
What I had as snacks in last 15 days
- Day 1
- 1/2 cup roasted phool makhana
- Salted made in little desi ghee
- Calories : 84
- Protein : 3 g
- Day 2
- Homemade oats
- Choco chip cookies
- Made with homemade coconut cream
- Calories : 117
- Protein : 2.8 g
- Day 3
- 1/2 cup corn
- Steamed, salted, black pepper seasoning
- Calories : 98
- Protein : 4.9 g
- Day 4
- One homemade sattu energy bars
- Calories : 76
- Protein : 3.2 g
- Day 5
- One fresh coconut water
- This is the detox day
- Calories : 64
- Day 6
- 1/4 cup homemade oats chocolate granola
- Calories : 59
- Day 7
- 1 cup homemade murmura namkeen
- Made with peanuts, phool makhana and besan shev
- Calories : 87
- Day 8
- 1 homemade sattu ladoo
- Oil and sugar free
- Calories : 50
- Protein : 3 g
- Day 9
- 1/4 cup chana tava caramelised
- No oil
- Calories : 85
- Protein : 3g
- Day 10
- One boiled egg
- With pink salt and black pepper
- Calories : 75
- Protein : 6g
- Day 11
- 80 g tofu with veggies
- With grilled crunchy beans and tomato
- Calories : 94
- Protein : 7.5 g
- Day 12
- 1 cup muskmelon
- Detox day
- Calories : 54
- Day 13
- 1/2 cup sprout chat
- Steamed with tomatoes and veggies
- Calories : 94
- Protein : 4.8 g
- Day 14
- 1/4 cup roasted peanuts
- Roasted in little ghee
- Calories : 104
- Protein : 4g
- Day 15
- Sattu ladoo
- Calories : 50
- Protein : 3g
- I usually consume tea / milk tea or milk with these snacks