Healthy snacks for working professionals

It is easy to choose junk food over healthy snacks but a low-calorie, nutrious snack in the evening helps to suppress the mid-evening hunger cravings and does not allow a dip in the sugar levels. A sedentary worker does not burn many calories; if you are working in shifts eating healthy is even more challenging. Eat a small meal and have healthy snacks spread out during your shift. It is ideal to choose a snack which is low in calories but high in protein. Dr. Vinitha Krishnan, Nutritionist, Fortis Malar Hospital shares her valuable suggestions on healthy snacking for professionals.

Most often working professionals opt for fast food to satisfy their hunger.  What are the risk factors?

Fast foods are likely to have saturated fats, simple sugars in excess amounts, salt, additives and harmful food colours. Excess sugars and saturated fats combined with lack of physical activity are few of the major reasons for various lifestyle diseases. Non permitted food colours may be carcinogenic too.

Can you suggest 10 healthy snacks, which can be consumed while at the office? (Which does not need cooking)

Roasted nuts, seasonal fruits, moong sprouts seasoned with chaat masala, vegetable sandwiches, soaked red rice flakes with coconut scrapings and cane sugar, protein biscuits to list a few .

How can you stop your hunger pangs in the evening?

Evening hunger pangs may be curtailed with a high protein snack or a protein shake.

A lunch rich in fibre for example, hand pound rice, millets, broken wheat, quinoa, as a main course with dhal, salad and greens will delay hunger.

What are the causes of hunger pangs?

When the meals taken through the day contain simple starch and sugars there will be frequent hunger pangs whereas protein and fibre rich food will reduce hunger pangs between meals.

 Please leave a takeaway message for working professionals about healthy snacking habits?

Working professionals should develop a habit of having healthysnacks, both at the mid-day and in the mid-evening. This will curb the frequent hunger pangs, followed by excessive food intake during the meal times. Thus aids to maintain a healthy weight and remain energetic and alert throughout the working hours. Select, low sugar, high protein and natural foods that do not require cooking (salad, fruit and nuts)and those that will not take away much of your precious time.

Book Appointment: Dr. Vinitha Krishnan, Nutritionist, Fortis Malar Hospital