Snack smart Tips


SNACK
Late from work? Stock these quick snacks in your fridge to become healthy, wealthy and wise...

1. Ready-to-eat green salad
“It's a rich source of fibre that gives satiety without increasing calories. Also the different colour of veggies are good for the heart as they are high in antioxidants and fl avanoids,” says Dr Ritika Samaddar, regional head, dietetics, Max Healthcare, New Delhi.

Tip 
Pour some extra virgin olive oil with some boiled eggs, paneer, tofu or shredded chicken.

2. Broccoli
Rich in antioxidants, it's excellent for the heart and high in dietary fibre.
Tip 
Pair it with fish such as salmon, which is rich in cancer-fighting mineral, selenium. Broccoli, on the other hand, is rich in sulforaphane compounds, which are 13 times more effective in slowing cancer growth. Combine them and you have the best cancer-fighting snack.

3. Bananas
“An energy boosting food because of its high potassium, magnesium and sodium content are good for the heart. They are also good energy boosters due to their high calorie content,” says Dr Samaddar.

Tip 
Blend banana with yoghurt and add some nuts to make a smoothie. Or “make a shake with milk and peanut butter,” says Delhibased nutritionist, Dr Tina Sapra, RD MPH CLE.

4. Peanut butter
Its got healthy fats, dietetic fibre, and is a good source of proteins, thanks to high content of MUFA (monounsaturated fat).

Tip 
“Dip celery sticks and banana in peanut butter for a complete guilt free snack," says Dr Samaddar.

5. Mushrooms
“A cup of raw mushrooms contains only 20 calories. But freshly cooked mushrooms contain three times the niacin, twice the iron, and 15 times the ribofl avin than that of canned, mushrooms,” says Dr Sapra.

Tip 
Use mushrooms in salads (raw), or fried mushrooms, sautéed in sauces, stocks, and soups.

6. Walnuts
Excellent source of omega 3 fatty acid and healthy fats, walnuts are vital for memory. To strengthen your bones and prevent heart inflammation, pop in 10 walnuts daily to minimise heart attacks.

Tip 
“Walnuts can be added to your salads, pulao or a dessert to give a crunchy taste. Add them to cereal, low-fat yoghurt, fruit salad or just eat them out-of-thebox— you can’t go wrong with this,” says Dr Sapra.

7. Oats
“Healthy soluble carbs gives you instant energy and calories along with soluble fiber, which is excellent for the heart, prevents diabetes and helps in weight loss too,” says Dr Samaddar.

Tip 
Can be had as porridge or as namkeen oats with lots of added veggies.

8. Eggs
“It’s a complete food which provides all essential amino acids with good amounts of fats and other micronutrients like iron, biotin, calcium etc.

Tip 
“Omlettes are easy to cook. You can toss in some veggies like onions, carrots, broccoli or spinach that add colour and taste to make a stuffed omelette,” adds Dr Samaddar.

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