Snacking in between meals is very essential for overall health. It is best way to get extra nutrients in your diet without overeating. Smart snacking is really good for weight watchers because if you eat low calories snacks in between your meals you will not feel hungry tremendously and you don’t over eat in next meal thus it prevents over eating

Snacking prevents large spicks and dips of sugar levels, which make person insulin resistant, diabetes, blood pressure, obesity and even heart diseases. Thus Eating in frequent intervals in smart way keeps sugar levels steady and weight under control and prevent many diseases.

Healthy snacks for working people

  1. Apple and glass of milk : 
    Almost any fruit is going to make a great snack, but apple is very easy to carry and best for working people which  provides significant amounts of fiber, vitamin A and vitamin C, as well as beneficial phytochemicals, which all work together to lower your risk for heart disease, cancer and Type 2 diabetes.but if you combined it with a bit of protein to make it more satisfying, unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours One large apple and one cup of skim milk; this duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.
  2. Walnuts :
    Walnuts are plant base source of omega 3 fatty acids along with high amount of copper, manganese zinc and biotin. Walnut contains the amino acid L –Arginine, which is very good remedy on heart problems, diabetes and support healthy brain function.
    Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well.
    Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods.
    Walnuts improve sperm quality and treat infertility problems.
  3. Dates :
    Dates are a good source of various vitamins and minerals. Its a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates.  It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A. dates also contain selenium , manganese, copper and vitamin k which is essential for healthy bone development thus it prevent osteoporosis.
    High iron level present in dates makes it perfect supplement for anaemia.
    Dates have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation
  4. Sprouted moog :
    Sprouted moong beans are nutritional powerhouse. It is very easily digestible protein and contains very good quality protein.
    Good quality dietary fiber helps in lowering cholesterol, prevent constipation, and gives feeling of fullness. It is low in sodium so very good food for blood pressure patients also.Moong beans are power house of vitamin and minerals also it contains vitamin A, B ( thiamine , folic acid, vitamin B6). Vitamin C , vitamin E (specially increase after sprouting) and vitamin K.
    Moong sprouts are good source of calcium, potassium, zinc, copper and manganese.
    Sprouted moong beans have low glycemic Index so ideal snacks for diabetic people. They also contain skin anti aging properties that stimulate the production of hyaluric acid collagen and vitamin E , which all essential for younger healthier skin.
  5. Yogurt:
    Yogurt is best source of calcium, Study published in medical journal, revealed that who consumed diets poor in calcium had more body fat, bigger waistlines, and higher bad cholesterol levels than those who consumed sufficient amounts of calcium. A second study showed that the more people reduced their consumption of dairy products over the six-year period examined, the more weight and body fat they gained and the bigger their waistlines grew.
    People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Healthy recipes

Walnuts and Date and oats bar

This is very power pack energy bar best for snacking and very easy to make also

Ingredients –

  • Walnuts -50 gms
  • Oats- 50 gms  
  • Dates – 100 gms
  • Butter paper

Method –

Roast oats and keep it a side

Chop walnuts in small pieces.

Deseeded dates and churn it . add all ingredients together and give rectangular shape. Cover it with butter paper. You make and keep it for many days.

Benefits –

this bar is totally power pack bar very good for weight waters and a heart healthy snack.

Oats provides us carbohydrate and soluble fiber, which keeps us satisfy for long period. And soluble fiber will help in maintaining and regulating blood sugar levels and also help in lowering blood cholesterol levels. nuts gives enough proteins and dates provide enough minerals and carbohydrates.

Sprouted salad :

Try sprouted salad it is very delicious and nutritious.

Ingredients –

Sprouted Moong, Moth & Chana -1 katori, Peanuts-15 no, Sweet corn-3-4 tspoon, Red,yellow,green capsicum-1/2Katori,Finley chopped onion & tomato-1/2 Katori, Shredded beet root-2-3 spoon ,cucumber ½ ,Lemon-1,Black salt-pinch, Black pepper –according to taste, Roasted jeera-1tsp.

Method –

Mix sprouts peanuts & corn and steam it without water, add all raw vegetables. Then add lemon, black salt, Jira, chat masala, & pepper according to your taste. Salad is ready, relish your salad.

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