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.

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.

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