Food is not just all about satisfying hunger. It’s a celebration of life, nourishment for the soul and a journey of flavor and connection.
Healthy can be fully nutritious and testy together. It depends on both, nutrition expert and the follower, how to design a regular diet without making it boring.
Basically people should take meals atleast 5 times in a day. 3 basic meals, like- Breakfast, Lunch, Dinner. And 2 snacks are- Midmorning and evening snacks.
In the main meal experts suggest to take balanced proportions of every food groups. On the other contrary, snacks should like be more energetic.
There should be gap from one meal to another meal about 2.30-3 hours. Food takes that time to digest properly and body gets ready for another meal to work properly.
Timing of Snacks
Mid-morning snacks should be taken between 2.30-3 hours after breakfast. And the gap should between mid-morning snacks and lunch atleast 2.30 hours and maximum 3 hours.
This timing also approved for evening or afternoon snacks. After having lunch, snack time should follow about 2.30-3 hours gap. And gap between snacks to dinner will follow the same.
Proportion
Proportion of each and every part of diet always depends on a person’s Body Need. From meal size to carb, protein, fiber and minerals everything should be counted according to the calorie.
List of Healthy snacks
Snacks also are an important part of daily diet like basic ones. Sometimes people make it delicious by adding excess oily food or junk food or sometimes boring by thinking it’s healthy. But it can both. Healthy options are also can delicious. There are some ideas of healthy snacks-
Nuts with a little bit of Honey
There are many options available in this part of item. As if- Cashew, Almond, Pistachio and Peanut. 25 gm of nuts are allowed in a day. It’s healthy protein.
Limitations:
-Patients, who are suffering from kidney stone, acidity, diarrhea, high creatinine levels, high pressure and allergy must avoid nuts.
-It’s a high calorie food so there are limitations to have it on regular basis
Mixed Fruit Salad
Some kind of low calorie fruits, like- apple, orange, grape, guava, peach, dragon-fruit, pineapple etc. mixed 2 or 3 types of food from this list with some black paper and a little bit of mustard oil can make a tasty snacks.
Limitation:
-Only 100 gm of fruit salad can take at a time
-Fruits carries potassium so its restricted for the patients, who are suffering from kidney disease or high creatinine
Fruit Salad with Curd
Mix of 1-3 types of fruits and ½ cup of yogurt can prepare a delicious and healthy snacks
Limitations:
-Lactose intolerance patients should avoid this.
Popcorn
Popcorn is a low calorie and high fiber food. 100 gm of popcorn is enough for a snack time.
Limitation:
-People who are suffering from IBs or digestive issue should avoid this
Dark Chocolate
100 gm of Dark Chocolate can be a great option for snacks item. It is suitable for all kind of people. Sometimes pregnant women can’t take dark chocolate according to their health condition.
Seeds
There are lot of seeds are available. Roasted seeds are best option for immediate energy intake. Seeds like flex, chia, Pumpkin, Sesame, and Sunflower are good source of energy.
Limitations:
-Seeds are high calorie item, it should be taken in limited proportion
-Seeds are restricted for patients of kidney disease and high creatinine
-Obese people should avoid seeds
Chia Fruit Salad
1 tea spoon soaked chia and 50 gm of mix fruit can make a testy and healthy snacks option. It will help for good digestion.
Limitations:
-Patients of Kidney stone, high cretinine and obesity should avoid this
Egg Fruit Salad
1 boiled egg and 50 gm of mix fruit and a little bit of black paper are enough to make this healthy dish.
Lacto Chia Salad
Mox of ½ cup yogurt, ½ tea spoon soacked chia seed and 30 gm of mix or single fruit can make this testy snacks.
The word ‘Diet’ always feels people a boring lifestyle. But people can make it more interesting if they want. But beforer this, people should take advice from experts.
