Ideal snack ideas

Fruits are the best foods to snack on as they are fresh and full of vitamins and minerals. They are best eaten in the natural state without much cutting, cooking and therefore without much nutrient loss.

Besides filling your stomach and giving you energy, fruits give you a quick dose of vitamins, minerals, some fluids and some fibre. In terms of calories, fruits have very low calorific content compared to other foods. An average size apple, pear, guava, orange gives you 50 to 60 calories whereas one medium samosa or vada contains as much as 150 to 200 calories. Fruits are made up of two sugars — glucose and fructose, both of which are monosaccharides — which are sugars that are digested in a single step and enter the blood stream easily as energy. Hence, fruits are the best choice for quick energy and refreshment. Regular sugar and chocolate on the other hand are made of a sugar called sucrose, which is a disaccharide, and requires two steps of digestion and lot more time to provide the required energy. Ideally, have a fruit every day at about 11 am or 12 noon and at 6 or 7 pm when you return from work. At 4 pm you may have a cup of coffee or tea made with skimmed milk, along with a couple of digestive biscuits, crackers or whole wheat bread.

You could also have milk, curd, lassi or buttermilk. Milk contains a natural sugar called lactose, but it also contains fluids and is both filling and refreshing. If you wake up early for work or to study, have hot milk, coffee or tea and a banana to give you a quick energy boost. A biscuit or toast may be added.

Grain foods make great snacks because they fill you up without adding much fat. They contain complex carbohydrates which fuse our bodies with energy. If you can’t resist bread, go for the multi-grain variety and eat it with hummus which is full of chick peas. Snack on dry cereal or add some dry fruits to make it tasty. Multi-grain crackers can be eaten plain or with a low-fat yogurt dip.

Dry fruits make another healthy snacking option. Raisins are high in iron and dietary fibre, and while they may taste sweet , they’re a good option. Dried apricots add much vitamins and minerals needed by the body especially vitamin A. They help the body fight infection, repair damaged tissues, build strong teeth and bones, and improve your eyesight aside from being fat and cholesterol-free and a good source of dietary fiber and potassium. Dried plums or prunes can be bought as ready-to-eat snacks. They aid in digestion while adding potassium, iron and vitamin A to the body.