We’ve all been taught that it is unhealthy to snack in between meals and that we ought to save up our hunger for a mealtime so that we don’t overeat by constantly snacking in between meals. However, recent studies have shown that healthy snacking does exist and that snacking in between meals isn’t just ‘not bad’ it might even be ‘good’ for you. Frequent healthy snacking has been proven to fight weight gain by improving metabolism and also helps to boost brain power. There is also evidence that healthy snacking helps in mood regulation and acts as a quick burst of energy that can get you through the day.

What should you know about snacking?

• Firstly, if the number of meals you are having per day increases, snacks and whole meals included, the sizes of these meals have to decrease. If you can control the portions that you intake at each meal and snack, you will be able to control your hunger better and keep yourself from overeating.

• Secondly, snack on real food and not snack food like cookies, chips, crackers or other highly processed items that have no nutritional value whatsoever. Choose healthy snacks, like fruits, vegetables or sandwiches or organic ready to eat snack products.

What is an ideal snack like?

An ideal snack is one that will satiate your hunger and give you lots of nutrients while not loaded up with fats and calories. An ideal snack will give your body

• Few calories
• Lots of water
• Lots of fibres
• Lots of nutrients
• Little or no fat

What are the 6 smart snacks that you should start snacking on right now?

1. Whole Grain Crackers/Khakras

Whole grain crackers are a great snack option because they are a great source of fibre and nutrients. They can be teamed with a slice of cheese or a healthy dip such as mint chutney for more flavour and more nutrients. Be careful while choosing whole grain crackers, though, some of them have lots of fibres but no nutrients at all.

2. Raw or Roasted Nuts

Nuts are filled with proteins and minerals. They also have disease-fighting vitamins and minerals and super-nutrients that can give you the energy to keep going throughout the day. Both raw and roasted nuts are healthy to snack on in between meals and can provide a quick shot of energy.

3. Fruit, Nut and Raisin Clusters

These clusters are like little energy bars that are packed with the vitamins in the fruit, the protein content in the nuts and the nutrients from the raisins. They can be eaten as a snack or even as a breakfast bar as they deliver the right protein kick needed to start off your day. On mornings when you do substitute a mixed cluster for a real breakfast make sure that you add fruit such as an apple or a banana to ensure that you have a well-balanced breakfast.

4. Trail mix

A combination of dried fruit, nuts and granola, trail mix, is a snack that is nutritious and at the same time very tasty. The protein rich nuts together with the vitamin and nutrient-rich dried fruit and the granola that acts as a source of carbohydrates make this mix the ideal snack for a quick blast of energy.

5. Rice Snacks

Different types of snacks are made from different varieties of rice and from puffed and flattened rice as well. Brown rice is known to be very rich in fibre and is used to make snacks that are very nutritious and also very tasty. Flattened rice or Poha can also be used to make snacks that are rich in fibre and nutrients. Rice is used along with Amaranath to create other types of healthy ready to eat snacks

6. Fruit Chips

Other types of snacks include those that are made from preserved fruit pulp. Fruit pulp can either be candied into sweet and spicy treats or the additional sugar can be avoided and the pulp can be pressed into the form of chips which can be a tasty and healthy snack especially for diabetic patients.

Developing a healthy snacking habit could be the first step towards building a new and improved version of you, and right here is where you can begin.