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EAT RIGHT Before you reach for those chips, pastries or popcorn, see if you are on the right snack track. Kanchan Saggi

When teens are hungry for a snack, most of them reach out for sugary, salty or fried foodstuff. Rarely do they pause before running out and binging on a meal-sized portion of snacks like a bowl of potato chips, a plate of samosas, donuts or mugs of espresso. It’s these and plenty more like them that give snacks a bad reputation as they are loaded with fat, calories and sodium.’Snack’ simply refers to a smaller portion size of a regular food that will bide you till the next main meal.

Well, snacks can be enjoyable and can be made a healthy part of your daily diet as well, provided you make the right food choices and control your portion size. Are you surprised to learn that snacking can in fact be good for your health?— In fact, snacking keeps you going through the day, keeping your energy level well balanced and at the same time nourishing your body.— It helps you eat smaller portions thereby reducing your calorie intake.— It is also believed to increase the metabolic rate thereby preventing weight gain.

Unhealthy options
The question is how many of us opt for healthy snacks? Most of us gorge on sugar, salt and fat-laden foodstuffs that are easily accessible at a burger joint, pizza haven or at an ice-cream parlour around the corner. But did you know that snacks like these (cookies, chips, fried foods, fizzy drinks and bakery products) are calorie dense? Approximately one serving contains 400 — 600 calories, as much as a full meal offers, but nutritionally the benefit is negligible. Instead, you are left feeling sluggish and dehydrated and downright guilty!Remember, snacking is not about mindless munching; it’s the idea of including light, nutritious and low calorie (100 — 150 calories) foods or beverages in between your meals, like a yoghurt, fruit smoothie, a homemade lassi or fresh cut veggies.

The act of snacking prevents you from grabbing a calorie dense chow from the closest source and makes you aware of what you eat and helps choose foods sensibly. So make a lunch plan, eat a decent breakfast then toss in a fruit for later or some mixed nuts. You can even hoard a whole wheat sandwich into your back pack so that you can nibble on them during the day and thus resist unhealthy temptations during your meals.So when you snack… make a smart choice. It’s is all about portion control and the question of choice. Smack your lips at the thought of smarter snacking, reach out for that Mango, Banana Smoothie and feel the difference!

Snack right:

• Snacks should fill in the time gaps between meals
• Snack to satisfy your hunger and not your emotions.
• Do not binge because you are bummed out.
• Don’t multitask while snacking (the worst offender is eating while watching TV)
• Snack to meet your nutritional needs for the day.

The author is a Dietician with NutritionVista.com

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