SNACKING In a Better Way

Challa Suresh Ph.D.,

     Adults, as well as children, can benefit from snacks. Snacks help little ones with small appetites get the energy and nutrients they need to grow. The teenage years are a time when the body requires more energy and more nutrients to grow.

     Even adults may need snacks during the day to help tide them over between meals. Because of the busy day-to-day busy schedules it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger, pizza, fries, potato chips, or candy.

     But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.Even if you take time to eat three meals a day, you may still feel hungry at times. Healthy snacking is the best answer.

     Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time. In addition to helping us fuel up, many snacks provide important nutrients like fiber, carbohydrates, protein, Vitamins, and minerals that can contribute to our health in positive ways. While selecting the right snack, do not forget to read the Nutrition Facts Panel to see what nutrients are in your favorite snacks.

Healthy Snacks

Fruit/s

•Fresh: apples,bananas, oranges, melons, peaches, pears, plums, apricots, pineapple, grapes, guava,mango,pomogrenate,papaya, berries,cherries,gooseberry.

• Dried: apricots, figs, prunes, raisins, pineapple, banana, pear, apple, dates

(Fruits are loaded with natural sugars that give a "lift" to a long day. They also are an excellent source of vitamins and minerals. If you suffer from hypoglycemia or candida, you may need to eat fewer fruits and more of the other kinds of snacks.)

Vegetable Pieces (Raw)

Carrots, celery, peppers (green, red, yellow), cucumbers, broccoli, cauliflower, tomatoes.

(Excellent source of health-promoting vitamins and minerals, especially vitamins A, C, calcium, phosphorus, potassium, and essential amino acids.)

Nuts and Seeds (Raw)

Almonds, Brazil nuts, cashews, chestnuts, filberts (hazelnuts), peanuts, pecans, pine nuts (pignolias), pistachios, pumpkin seeds, squash seeds, sunflower seeds, walnuts.

(Powerfully nutritious. Rich source of carbohydrate, protein, fiber, B vitamins, and minerals – calcium, iron, phosphorus, and potassium.

Why Healthy Snacking Is Good for You

     You may have noticed that you feel hungry a lot. This is natural — during different stages of the body development, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

     But you need to pay attention to what you eat. Stuffing your face with a large order of fries may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

     To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Judging Whether Snacks Are Healthy

Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for:
• Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar but all that sugar means they'll be high in calories and give you little nutrition.

• A granola bar is a good example of a snack that seems healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars.

• Check the Nutrition Facts label on the package to be sure.Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.

     Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label

Smart Snacking Strategies

Here are some ways to make healthy snacking part of your everyday routine:

• Prepare healthy snacks in advance: can keep plenty of fresh fruit and veggies at home to take on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.

• Keep healthy snacks with you: Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.

• Make it interesting: Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Try for a different look and colours using different vegetables and fruits.

• As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

• It's natural to feel hungrier at certain times; therefore, knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts is great brain food before sitting down to watch TV or to start reading a book or while working with computers. But a whole bag won't help you add anything — except pounds!

Some Indian Recipes with Healthy Snacking capabilities:

1. Protein Pancakes

Ingredients: One teacup moong dal ; 200 gms white gourd; three green chillies; three tbsp fresh low fat yogurt; a pinch of asafoetida; salt to taste; two tomatoes, chopped; two finely chopped green chillies; two to three tbsp chopped coriander; salt to taste (rock salt); one tsp extra virgin oil.

Method: For the batter, soak the dal for three to four hours. Grind the soaked dal with green chillies and yogurt.;Add asafoetida and salt, mix well; To proceed, heat a non- stick tawa and spread a little moong dal mixture and oil on it; Then, spread a little stuffing and smear a oil on the sides. Turn upside down and cook again for a few minutes;Repeat with the remaining mixture and stuffing;Serve hot with mint chutney or sweet chutney.

Hot tip: The batter can be prepared the day before and the pancakes can be made fresh in the morning. It is a complete meal as it contains all food groups.

2. Spinach tikki with vegetables

Ingredients: One bunch spinach shredded; half grated white radish; one grated carrot; two boiled potatoes; salt to taste; one-two tsp green chilli and ginger paste; quarter cup crushed peanuts.

Method: Grate carrot, radish and boiled potatoes. Mix them with all other ingredients. Make small tikkies from that mixture. On each tikki add chopped tomatoes, both chutneys and serve.

Hot tip: The potatoes can be boiled one day before and the vegetables can be cut and kept in the fridge.

3. Potato Pizza

Ingredients: 250 gms potatoes; 100 gms tomatoes; one capsicum; quarter cup boiled yellow corn; one chopped onion; two-three olives; some mushrooms.

Method: Boil and mash potatoes. Add salt to taste. Make tomato puree. Add salt to taste. Make small flat pancakes from the boiled and mashed potatoes. Decorate it with capsicum, corn, onions, olives and mushrooms, grate paneer on top. Bake in an oven at 400 0Cfor 15 minutes.

Hot Tip: Puree and potatoes can be made before hand.

4.Masala Idli

Ingredients: 6-7 idlis ; one tomato finely chopped; one cup capsicum finely chopped; one onion finely chopped; one tablespoon pav bhaji masala ; salt to taste; one teaspoon chili powder; handful of chopped coriander leaves; one tsp olive oil.

Method: Cut each idli into four pieces. Saute all the vegetables in oil. Add the masala , idli and coriander, mix well and serve hot.

Hot tip: Batter can be made the day before.

5. Paneer wrap

Ingredients: 100 gms grated paneer; 100 gms boiled French beans and carrots; one cup chopped coriander; one chopped onion; one tsp jeera; juice of one lemon; half tsp red pepperika; one tsp extra virgin oil; 100 gms whole wheat flour

Method: Make four rotis from the whole wheat atta . Grate the paneer and add all the ingredients to it beside oil. Saut it in oil and place it on the roti and roll it. Have it with green chutney or salsa. The dough can be prepared the day before. All the ingredients can be chopped the day before.Remember to always make food fun for children. My definition of fun is fresh, unprocessed and natural.

6. Masala Pakodas

Ingredients:Rice flour 1/2 cup,Maida 1/2 cup;Curd 2 tbsp (skimmed milk);Chopped green chillies 1 tsp;Chopped onions 1/2 cup;Chopped ginger 1/2 tsp;Chopped coriander leaves 2 tbsp;Chopped mint leaves (optional) 1 tbsp;Carrot grated 2 tbsp;Salt to taste;Water to mix all the ingredients

Method:1. Sieve rice flour, maida, salt and soda-bicarbonate in a bowl.2. Now put all the ingredients in a bowl.3. Mix all the ingredients slowly by adding water little by little.4. The mixture must be semi-solid like onion pakoda mixture.5. Drop pakodas slowly with your fingers in the idli stand.6. Steam pakodas in medium flame and bake till golden brown.

7.Vegetablle Cutlet

Ingredients;1/4 kg Potatoes;1/4 kg Carrots;1/4 kg Cabbage;1/4 kg French Beans;1 big Tomato;2 medium onions;10-12 Slices bread;2 tsp Salt;2 tsp Sugar;1/4 tsp Haldi (Turmeric powder);2 tsp Dhania-Jeera powder (Powder of Coriander and Cumin seeds);Breadcrumbs;Spices:10-12 Green chillies,2 inch Ginger.15-16 Lahsun (Garlic),20-25 seeds Miri (Black pepper)

Methods: 1. Finely chop all the vegetables and boil them. Grind to powder all the spices.2. Saute thinly sliced onion.3. Stir in ground spices and allow it to turn deep red. Add boiled vegetables & mix it thoroughly.4. Add salt, sugar, haldi, dhania-jeera powder and cook till the mixture is dry.5. Grind to a fine powder bread slices in a dry mixer.6. Add this powder to the vegetable mix on cooling. Make small balls and flatten them slightly.7. You can shape them attractively using aluminium moulds. Roll them into breadcrumbs.8. Roast these on a tawa. When one side is cooked golden brown, turn over and cook the other side.

8. Low Calorie Toast Sandwich

Ingredients: 1 cup Wheat Flour;1 cup Bajra Flour;1/2 cup Moong Sprouts;1/2 cup grated Carrot;1 finely chopped Capsicum;1 tsp Lime juice;1 tsp Garam Masala powder;1 sliced Onion; 1 sliced Tomato;1 small piece sliced Cucumber;1/2 tsp Black pepper powder;1/2 tsp Cumin powder;1 tsp crushed Ginger Chilli;1 pinch Turmeric powder;2 cups Water;Salt to taste. For Green Chutney :1/2 cup Coriander leaves;1/2 cup Mint leaves;1 tsp Cumin seeds;2 tbsp Ginger, Garlic, and Green chilli paste;Salt and Sugar to taste

Methods:To prepare the filling;1. mix moong sprouts, carrot, capsicum, garam masala powder, lime juice and salt.2. Mix wheat flour, bajra flour, cumin powder, black pepper powder, salt, soda bi carb, ginger chilli paste, turmeric powder and water. Mix well.3. Boil on low heat, stirring continuously until water gets absorbed and becomes a smooth dough. Keep aside for cooling.4. Make 12 square slices from dough (like a bread slice).5. Spread chutney on every slice.6. Spread filling on one slice and put slices of onion, tomato and cucumber on it. Cover with another slice.7. With same procedure, prepare six sandwiches.8. Toast in an electric sandwich maker.

9. Moong Dal Chat (as described by Ms Ajitha Kolla)
Ingredients: Two cups soaked and sprouted moong dal ; One cup grated carrot; Two green chillies; One tea spoon grated ginger; Two tomatoes finely chopped, one small finely chopped onion; Two spoons freshly squeezed lime juice, pinch of black salt; One tea spoon ground black pepper; fruit chat masala; chopped coriander for garnish
Method: Take sprouted moong dal in a bowl , add grated carrot, ginger, chillies, onions, tomatoes and mix well. Sprinkle black salt, salt masala and lime juice and toss the ingredients gently. Add chat masala and garnish with coriander.
Hot tip: To make the moong dal or green gram sprouts: Soak the dal in water over night, wash and clean. Dry wrap them in a muslin cloth and keep them in the refrigerator for couple of days.

10.Black Chana Snack (as described by Ms Ajitha Kolla)
Ingredients: Two cups Black Chana soaked overnight; One cup chopped onion; Two green chillies; pinch of salt
For Tampering: One tea spoon olive oil; Two table spoons chana dal, one table spoon black gram; one tea spoon mustard seeds, two tea spoons cumin seeds, 3 garlic cloves crushed, couple of curry leaves.
Method: Boil soaked black chana till little tender. Heat oil and add chana dal, black gram, mustard, cumin and garlic and curry leaves. Add cut onion and chillies and boiled black chana. Sprinkle salt.
Hot tip: If you like it spicy- you can add some dry chillies or majjiga mirapakaayalu in the tampering.

       The key to smart snacking is to stay away from the snack machine at work and the popular snacks at the grocery store.

       Read up on nutrition and soon you will be making easy, healthy snacks for yourself and for the whole family. Get mentally prepared for Healthy Snacking.  All the Very Best my friends.