Best healthy indian snacks to eat every day.

introduction.

It is natural to feel hungry between main meals of the day. At such times, it is better to choose healthy snacks that are full of nutrients rather than frequent consumption of chips, biscuits, samosas, pakodas or high-sugar foods.

There are many healthy snacks that can be easily included in the daily diet from Indian cuisine. Foods like chickpeas, sprouts, makhana, palli, curd, eggs, dhokla, if consumed in the right quantity, can provide protein, fiber, vitamins and minerals.

However, whether a snack is healthy or not depends on its ingredients as well as the preparation method, oil, salt and sugar content.

Why are healthy snacks important?

There can be a long time between breakfast and lunch or between lunch and dinner. If you are hungry during this time, you may end up overeating at the next meal.

Choosing the right snack can help you control your appetite and add extra nutrients to your daily diet.

Snacks that are high in protein and fiber usually help you feel fuller for longer. Choosing natural foods like fruits, vegetables, pulses, and nuts can help you get a variety of nutrients.

Roasted chickpeas.

Roasted chickpeas are a cheap snack that is easily available in India.

Chickpeas are a good source of plant-based protein as well as fiber. Therefore, a small handful of roasted chickpeas can be a good option instead of chips or other oily snacks.

However, some varieties available in the market can be high in salt. Hence, it is better to choose the ones with less salt.

Sprout salad.

You can make a salad by sprouting chickpeas or other pulses.

Add chopped tomato, cucumber, carrot, coriander and a little lemon juice to the sprouts to make a tasty snack.

Sprouts provide protein, fiber and various micronutrients. However, since raw sprouts may contain harmful bacteria, it is safe to eat them thoroughly cooked, especially for children, pregnant women, the elderly or those with weakened immune systems.

Roasted fox nuts.

Makhana or fox nuts, have become a popular Indian snack in recent times.

They can be eaten lightly roasted in a little oil or ghee and with limited spices. Being crispy, they can be used as an alternative to packet chips.

However, Makhana should not be considered as a “high-protein” food only. For a balanced snack, it can be eaten with a source of protein such as yogurt or a few nuts.

peanuts.

peanuts are a nutritious food commonly found in Indian households.

They contain protein, healthy unsaturated fats and other nutrients. A small handful of peanuts can be eaten as an evening snack.

It is advisable to control the portion size as peanuts can be high in calories. Dry roasted, low-salt peanuts are a better option than those fried with a lot of salt or oil.

People with peanuts allergies should avoid them completely.

Boiled eggs.

Eggs are an easy food that provides good quality protein.

One or two boiled eggs can be eaten as a snack.  Eating them with cucumber, tomato, or other vegetables will make them more balanced. Boiled eggs are an easier option than frying them in a lot of oil.

Yogurt and fruits.

A good snack is to eat plain yogurt with unsweetened fruits.

Yogurt provides protein and calcium. Fruits provide fiber, vitamins, and other nutrients.

Bananas, apples, pomegranates, papaya, or seasonal fruits can be used.

Flavored yogurts are likely to contain added sugar. Therefore, it is better to take plain yogurt and mix fresh fruits.

Vegetable Poha.

Poha made with lentils is a popular breakfast and snack in India.

Vegetables like carrots, peas, onions, and a little bit of spinach can increase the nutritional value.

It is important to use oil in moderation. A small bowl of poha can be a good choice for a morning or evening snack.

Idli .

Idli is a traditional South Indian food that is steamed.

Its specialty is that it does not need to be fried in a lot of oil. If you eat it with sambar, you can get extra protein from the lentils and nutrients from the vegetables.

It is better to keep the quantity as per your requirement.

Dhokla.

Dhokla is a popular steamed dish from Gujarat. It is usually made with chickpea flour or fermented batter.

Steaming allows you to make it with less oil than deep fried snacks.

However, using more oil or sugar-sweetened water in the batter will increase the total calories. It is better to make it at home with less oil.

Moong Dal Chilla.

Moong Dal Chilla made with chickpeas is a good Indian snack.

Onions, carrots, coriander or other vegetables can be added to the batter. Chickpeas provide plant-based protein.

It can be roasted on a pan with less oil and eaten with yogurt or mint chutney.

Boiled Corn.

Sweet corn or regular corn can be cooked and eaten as an easy snack.

A little lemon juice, coriander and spices add a touch of flavour.

 Adding butter, cheese and high salt increases the calories and sodium in the snack. Therefore, use them in moderation.

Chana Chaat.

Chana chaat is very easy to make with boiled chickpeas.

Boiled chickpeas can be eaten with tomato, cucumber, onion, coriander and lemon juice.

Chickpeas provide protein and fiber. Therefore, it can be used as a snack that makes you feel full.

It is better to avoid adding too much salt, preserves or sweet chutneys.

Nuts and seeds.

Almonds, walnuts, pistachios, pumpkin seeds and sunflower seeds can be consumed in small quantities.

These contain healthy fats, protein, fibre and various micronutrients.

However, nuts and seeds are high in calories. A small handful is usually enough.

Raisin-based snacks.

Raisin is a widely used millet in India.

Raisin dosa, Raisin chilla or low-sugar rice dishes can be consumed as snacks.

Raisin contains nutrients like fibre and calcium. However, don't assume that every packet of snack is healthy just because it is made from rice. You should also look at the amount of sugar, oil and salt.

Fruit and a handful of nuts.

This is one of the easiest snacks to have when you are short on time.

You can have an apple, guava, orange or banana along with a handful of almonds or cashews.

While you get carbohydrates and fibre from fruit, you get fats and some protein from nuts.  This is an easy alternative to packet snacks.

When should you snack?

Not everyone needs snacks. It is best to have them only when you are really hungry between main meals.

A small snack can be taken between breakfast and lunch, or between lunch and dinner.

Exercisers can choose fruit, yogurt, eggs or other nutritious snacks depending on their physical needs and workout time.

Things to remember when choosing a healthy snack.

It is not enough for a snack to be called “healthy”. You should also look at what is in it.

Read the nutrition label when buying packaged food. Look for added sugar, sodium and saturated fats.

Choose less processed foods such as fruits, vegetables, pulses, yogurt, eggs and nuts as much as possible.

Choose foods that are boiled, steamed or roasted with less oil rather than making deep-fried snacks a daily habit.

Even though it is a healthy food, portion size is important. Eating more than necessary can increase the total calories.

Easy Snack Combinations to Make at Home.

You don't have to eat the same snack every day. You can get different nutrients by changing up your meals.

For example:

Monday – Sprout Salad.
Tuesday – Yogurt and Fruit.
Wednesday – Roasted Chickpeas.
Thursday – Moong Dal Chilla.
Friday – Boiled Egg and Vegetables.
Saturday – Chana Chaat.
Sunday – Idli and Sambar

This is just an example. You can change the options according to your eating habits, health condition and nutritional needs.

Frequently Asked Questions (FAQ)

Can you eat healthy snacks every day?

Yes. You can eat nutritious snacks in the right quantity when you are hungry. However, it is important to have a balanced diet throughout the day.

Which Indian snacks are good for those who want to lose weight?

Snacks like roasted chickpeas, sprout salad, curd, boiled eggs, chana chaat can be eaten in the right quantity. Weight loss depends on the total daily calories, quality of food and physical activity.

What to eat with evening tea?

Instead of chips or biscuits, you can try options like roasted chickpeas, makhana, a few nuts or moong dal chilla.

What are healthy Indian snacks for children?

Age-appropriate foods like idli, fruit-curd, eggs, poha or homemade chilla can be given. For young children, nuts or hard foods can pose a choking hazard, so they should be prepared in an age-appropriate manner.

Are “healthy snacks” that come in packets good?

 Not all are necessarily healthy. It's better to look at the nutrition label for sodium, added sugar, saturated fats, and the list of ingredients rather than words like "baked," "multigrain," or "healthy."

Conclusion.

Healthy snacks do not require expensive or special foods. We can make many nutritious snacks with the common ingredients found in our Indian kitchens, such as chickpeas, peas, pallis, eggs, curd, makhana, ragi and fruits.

Eating a variety of foods rather than relying on the same type of snack every day, limiting deep-fried and highly processed foods, and reducing salt and added sugar are good habits.

Individual nutritional needs vary depending on age, health condition, physical activity and other factors. People with diabetes, kidney disease or other special health conditions should consult a doctor or a qualified dietitian for personalized dietary advice.

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