Friday February 21, 2020

Stop Mindless Snacking With These 2 Essential Steps

Don't think of snacks as extras, instead consciously work healthy bites into your diet, and make some smart snacks a part of your food plan for the day.

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Snacks
New treatment shows promise against peanut allergy. Pixabay

Snacking is not a mindless pursuit. And unlike universally thought, snacks are not devoid of benefits. In fact, if done right, it can be a perfect way of incorporating important, often missed out nutrients to our daily diet. But for that to happen you need to become a smart snacker. Its a skill easily learned, as long as you master and follow the two essential smart snacking rules.

Kavita Devgan, a renowned nutritionist, weight management consultant and health writer based in Delhi, lays down the rules of healthy snacking:

*Ensure that you choose to eat only those snacks that are made from right ingredients. This in fact is an accurate way of ensuring that the nutrients we need are added to our diet. A few of my favourite ingredients include Kaala Channa, nuts like almond, cashews and seeds, olive oil and whole grains.

* Kala Channa, a nutrition powerhouse, delivers a lot of fibre that helps regulate our blood sugar and is also loaded with nutrients that help save us from seasonal disorders by boosting our immunity.

Snacks
The best snacking to boost and maintain heart health is one low in refined carbohydrates, sugars and processed foods. Pixabay

The easiest way to get a stockpile of multiple vitamins and minerals, even difficult to find trace minerals, is to eat snacks that have nuts and seeds added liberally to them. Besides they also deliver high levels of essential fatty acids (EFA’s), wholesome fibre, and much needed good quality protein (with all essential amino acids). My personal favourites are almonds, walnuts, flaxseeds and sesame seeds.

* It is always better to opt for truly baked, healthy and wholesome snacks as they are actually good for you. In fact, one of the best ways to lower fat consumption is to switch from deep fried snacks to baked snacks as they will help you keep both the calories and fat consumption down easily.

* Pick up snacks made in olive oil, as this is the smartest way to ensure omega 3 and to correct the good vs bad fat imbalance in our diet. It is the best way to keep our digestion humming along, keep constipation away and to keep cravings away. A snack made with whole grains (ragi, wheat, oats, jowar, amaranth, bajra etc.) is the best way to add nutrition to our diet and stay full for longer too.

* Make snacking a conscious activity. Snack mindfully, not mindlessly. It is essential that we not only snack smart but we also pick and select our snack smartly. So, wizen up to the misleading marketing messages and avoid snack packs that don’t deliver what is promised on the face of their pack.

Snacks
Eat good food. Pixabay

* Look out for promises and phrases like Fat-Free, Low in Calories and Lite snacks. Don’t take them on face value. All it takes is flipping the pack to the back and reading all ingredients, their proportions, style of making etc. to understand the health and calorie quotient of the snack you are picking up.

* Don’t think of snacks as extras, instead consciously work healthy bites into your diet, and make some smart snacks a part of your food plan for the day. This way they will work for you constructively. Finally, always focus on eating snacks that deliver something extra (yes more than just satisfaction and calories). That way you add value to your daily diet via the snacks that you eat and score some health too along the way.

Shikha Sharma, a dietician based out of Delhi, expresses her opinion on snacking carefully:

Also Read: A Diet Rich in Nutrients Helps in Living Longer: Study

* Focus on Clean Label. Consumers and regulators continue to put new pressures on food manufacturers, asking for even more information on the label. Consumers want to know the origin of their food. Food transparency strategies are now critical elements of the industry – no longer optional.

* Many varieties of snacks and breads sold in supermarkets have taken a huge hit in recent years as consumers are shifting to more health and wellness foods. More gluten-free and clean-label baked formulations are cropping up in stores, thanks to consumer demand for more transparent options that are convenient and more nutritious. (IANS)

Next Story

Higher Fruits and Vegetables Intake Beneficial for Women: Health Researchers

Higher fruits intake linked to fewer menopausal symptoms

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A healthy diet, rich in fruits and vegetables is known to benefit the human body in so many ways. Pixabay

A healthy diet, rich in fruits and vegetables is known to benefit the human body in so many ways, as now health and lifestyle researchers have found that it may also play a role in lessening various menopause symptoms.

Although hormone therapy has been proven to be an acceptable method for treatment of menopause-related symptoms for many women, the search for nonpharmacologic treatment options is ongoing, especially for women with certain risk factors and those who are not candidates for hormone therapy.

Specifically, there has been a focus on identifying modifiable lifestyle factors that might prevent or alleviate menopause symptoms, said the study, published in the Menopause: The Journal of the North American Menopause Society.

fruits veg
Eating fruits and vegetables may also play a role in lessening various menopause symptoms. Pixabay

“This small cross-sectional study provides some preliminary evidence regarding the influence of fruit and vegetable intake on menopause symptoms,” said study researcher Stephanie Faubion from The North American Menopause Society (NAMS) in the US.

NAMS is North America’s leading nonprofit organisation dedicated to promoting the health and quality of life of all women during midlife and beyond through an understanding of menopause and healthy aging.

According to the researchers, previous studies have suggested that dietary factors may play a critical role in estrogen production, metabolism, and consequently, menopause symptoms.

In particular, the consumption of fruits or a Mediterranean-style diet, characterised by a high content of vegetables, fruits, cereals, and nuts, was linked to fewer menopause symptoms and complaints.

This new study goes a step further in looking at specific fruits and vegetables and their effects on various menopause symptoms.

Also Read- Here’s why You Should Start Drinking Tart Cherry Juice

Citrus fruits, for example, were called out as having an adverse effect on urogenital scores compared with other types of fruits, as were green leafy or dark yellow vegetables compared with other vegetables, they added.

“There is ample evidence that a healthy diet rich in fruits and vegetables has a beneficial effect on health in a myriad of ways, but additional study is needed to determine whether various menopause symptoms may be affected by dietary choices,” Faubion said. (IANS)