Getting fitter features on almost every one’s list of resolutions at the begin ning of the year. Then you reach for a snack, and the resolution crumbles to dust, like a cookie that’s been kept for too long. But, snacking is really only a problem if your choice of snack is unhealthy. In fact, a 2015 study (it involved analysing data from the International Study on MacroMicronutrients and Blood Pressure which included participants from the US and the UK) published in the journal of the Academy of Nutrition and Dietetics showed that a larger number of small meals may be associated with an improved diet quality as well as lower BMI.
A macrobiotic nutritionist adds, “Snacks can raise your daily calorie count immensely, but this doesn’t have to be the case. If you enjoy calorie-dense foods like avocados, almonds or olive oil, with a few adjustments, even these can be squeezed into your daily diet efficiently.” Here’s a list of under-200 calorie snacks that will help you stick to your commitment of getting healthier in 2017.
Guacamole on whole wheat khakra
Avocado is loaded with fibre and loads of antioxidants for the skin (vitamin E). For those who follow a gluten-free diet, follow a gluten-free diet, you may substitute the whole wheat khakra with a jovar khakra. Follow this recipe (serves 6) to make guacamole:
Lettuce wraps with carrots and chicken
This snack combines the goodness of leafy greens, with beta carotene and fibre from the carrots and it’s absolutely loaded with antioxidants. The chicken introduces the protein component which makes the snack satiating and the absorption of protein is boosted thanks to the leafy green.
Method: To prepare this snack, all you have to do is to arrange shredded carrots and storebought chicken cold-cuts over leaves of lettuce. The sweetness of the carrots eliminates the need for a dressing.You can throw in some sweet corn for added crunch and sweetness.
Hummus (50G) and celery sticks (8, 4-inch long sticks)
Legumes (Hummus is made with chickpeas; you can buy this at supermarkets around the city) are loaded with protein, essential vitamins and minerals. Hummus is high on fat, due to its Tahini content (Tahini is a sesame-seed paste), but this is monounsaturated fat which actually helps you lose weight.Celery, on the other hand, contains beneficial enzymes, antioxidants and vitamins. This is also a very satiating snack that will keep you full for a while.
Sweet potato fries
High on vitamin A, this snack will serve to repair damage to the skin and tissues.Sweet potatoes are low on sodium, and rich in serotonin which is a `feel good’ hormone.
Roasted edamame (1cup)
This is a great post-workout snack. It’s very rich on protein (8.9 g of protein per cup) and edamame also contains various trace minerals like magnesium, calcium, iron, potassium, sodium, zinc, copper and manganese.
Mix 1 cup of thick, homemade yogurt with half a cup of chopped strawberries and 2 tablespoons of muesli to make a yummy, sweet snack that’s nutritious and low-cal.This dish will satisfy your sweet tooth, plus the muesli will add fibre to your diet.
Peanut butter bites
Smear half an apple (sliced) or 1 banana (sliced) with 1 tablespoon of peanut butter. Apples are rich in phytonutrients, i.e., the stuff that protects plants. These compounds are rich in dietary fibre. Peanut butter contains magnesium and Vitamin A and is great for bowel health apart from being a rich source of protein and good fats. If you prepare the snack with a banana instead of an apple, you can count on your daily dose of potassium and magnesium (both are great for the heart).
Carrot butter on toast
This dish provides your body with fibre (from the multigrain toast) and the carrots provide added nutrition in the form of beta carotene. The recipe also has the added goodness of calcium from its Tahini (sesame-seed paste) component. This is how to prepare this to serve 4.