Is snacking
unhealthy?
Contrary to popular belief, snacking
can actually support your health, if
done right...
Let’s look at your lifestyle...
Do you have a busy lifestyle? If so, snacking can help ensure you are not
leaving too much of a gap between your main meals which may lead to
overeating during these meals.
Let’s look at tiredness levels...
Do you often experience fatigue either in the morning after breakfast or
encounter the typical 3 p.m. energy dip? If this sounds familiar, adding a
snack to your routine can be advantageous. It can raise your blood sugar
levels and provide sustained energy until your next meal.
Let’s look at the type of snacks...
You can absolutely enjoy that chocolate bar or cupcake as a snack
occasionally but remember, the dose makes the poison - in other words, it's
how much of those treats you consume that will impact your overall health.
There are also ways you can enjoy these snacks without feeling like you’ve
had a sugar crash straight after. More on this later on...
Are savoury Desi
snacks unhealthy?
It’s a balancing act...
Some savoury snacks can be high in
saturated fat. We have to be careful
about how much saturated fat we
consume as it could lead to weight gain,
high cholesterol and other health
complications too.
I mean, who doesn’t like having fried
samosas, pani puri’s, chevda or a fried
kachori?! But remember I said that the
poison is in the dose. These sorts of
snacks are more “occasional” snacks.
You can still get creative and make some
traditional desi snacks more healthier
(I’ve given you some inspo further down!)
Low-oil, source of fibre
Batata Vada
Recipe on the next page!
Ingredients
6 medium-large potatoes, mashed with skin
3 tablespoons sunflower oil
1 teaspoon mustard seeds
4 curry leaves
1 tablespoon garlic paste
1 tablespoon ginger paste
1/4 tsp turmeric powder
1 tablespoon lemon juice
1/2 teaspoon salt
Handful of coriander, chopped
For the batter:
1 cup gram flour
1 tablespoon cornflour
1/4 teaspoon turmeric
1/2 teaspoon salt
Water
Instructions
1) Boil the potatoes (with the skin). Once boiled,
mash the potatoes (with the skin).
2) In a separate non-stick pan, heat 1 tablespoon
of oil and add the mustard seeds.
3) Once the seeds crackle, add in garlic, ginger and
curry leaves and let it sauté on medium heat for
40-50 seconds.
4) Add in the mashed potatoes and mix in the
Gut Friendly Batata Vada
(Potato Fritters)
Makes 20
Nutrition Considerations:
Batata Vada is usually a deep-fried South Asian fast food
turmeric, coriander leaves, lemon juice and salt.
dish. By cooking it in a pan with very minimal oil, we are
Let it cook for 2-3 minutes then leave it aside.
significantly reducing the amount of saturated fat and
5) Meanwhile in a separate bowl add all the
ingredients for the batter and make it into a thick
pancake consistency (Add water in slowly until you
calories of the dish, which if consumed in large amounts
can lead to conditions such as high cholesterol and also
weight gain.
reach this consistency).
6) Take around a heaped tablespoon of the potato
mixture and make it into round balls (flatten it
slightly to help it cook in the pan).
7) Coat the balls into the batter evenly.
8) Place into the hot non-stick pan with 1/2
tablespoon of oil on slow flame for 3-4 minutes on
each side until golden brown. (You can use the lid
to retain the heat whilst it cooks on each side). You
will also need to use tongs to hold the batata vada
to cook the edges. (Top up oil as required, I found I
needed a max of 2 tablespoons).
The skin of the potatoes is a great source of fibre which will
not only support your gut but can also support you feeling
fuller for longer and help with digestive issues such as
constipation during Ramadhan. Trust me, you won't even
know it's in there!
Are sweet Desi
snacks unhealthy?
Now onto snacks high in sugar...
Let’s get one thing straight - sometimes there is a misconception that desi
desserts are worse than your regular cupcake or chocolate. For example,
you may think that nibbling on a few lindt chocolate is better than eating
that gulab jamun you have been craving - but this is simply not true as you
can see below...
But...
It’s all about finding
the balance...
Embrace the idea that there are no restrictions,
yet keep in mind:
Everyday foods that
will fuel your body and
goals.
Fruits,
vegetables,
complex
carbohydrates,
dairy sources,
healthy fats and
protein
Occasional foods that
make you feel extra
good.
Foods high in
salt, free
sugars and
saturated fat
This principle applies to both Desi and non-Desi foods.
Getting
organised
Planning your snacks:
Plan your daily snacks in
advance to ensure they're
easily accessible. The last
Timing of snacks:
thing you want is to feel
hungry and have nothing
healthy on hand, leading you
to choose options high in
saturated fat and sugar more
frequently.
If your next main meal is several hours
away, try combining different food
groups in what I call 'combination
snacks.' These snacks, like half a slice
of toast with peanut butter, help keep
you satisfied.
On the other hand, if your next main
meal is coming up soon, go for a
lighter 'single food snack' like fruits or
vegetables to keep you energised.
Difference between
snacking and grazing
There is a huge
difference, trust me...
While snacking is consuming food
in a controlled matter between
meals i.e. usually a mid-morning or
mid-afternoon snack, grazing is
eating less mindfully and it is
usually uncontrolled.
Grazing is not ideal as there won't
be a lot of thought or planning that
goes into the foods that you eat,
which most likely will mean you will
graze on high salt, sugar and fat
snacks more often than not.
The blood sugar
rollercoaster
How does our blood sugar levels affect
energy levels and cravings?
Spike
If your blood sugar levels spikes
too high, it could lead to a crash
soon after. That crash is what
can cause cravings, low mood
and low energy levels.
Spike
Crash
When you eat, your body breaks
food down into glucose and
sends it into the blood to be used
for energy.
Crash
Choosing snacks with high free
sugars, like chocolates and cakes,
or opting for refined carbohydrates
like white pasta, can lead to more
spikes and crashes in your blood
sugar levels compared to other
food options
So what can you do?
(More on this below)
Let's smooth out those
spikes and crashes
Blood sugar spikes and crashes can be the
culprit of feeling low energy, having cravings
and low mood.
So what can you do?
Have food from another
food group with that
occasional high-sugar
snack.
For example, strawberries
with chocolate. The fibre
will help sustain your blood
sugar levels for longer.
.. or Gajjar halwa with
yoghurt instead of icecream (trust me, it tastes
yum!)
The time of the month
and snacking
You’re not in this alone, it’s normal to have more
increased cravings for snacks closer to your period...
During the luteal phase of your cycle, there is
low levels of the hormone serotonin and
increased levels of testosterone which may
increase cravings and the desire for snacks.
So what can you do?
1) Be OK with it: Don’t restrict the chocolate bar you are craving. Your body
is going through changes and that will have a knock-on effect on your
food choices. Ask yourself questions to keep you in check though. For
example: “Do I need this whole chocolate bar?” “Can I pair it with
something rich in fibre to help support my blood sugar levels?” “How many
high sugary foods have I had today/over the course of the week?”
2) Opt for foods high in tryptophan: This can help manage cravings too.
For example...
Oats
Skinless chicken
Tuna
Semi-sweet
chocolate
Snacks
Ideas
Snack Inspo and
and
Portions
Portion Sizes
Palm-sized snack options:
Nuts and Seeds
Bomaby Mix
Sev Mamra
Chevda
Aloo Bhujia
Spicy Chickpeas
Fist-sized snack options:
For starchy vegetables:
use 1/2 fist-sized serving.
For example: Cassava, Peas,
Sweet Potato, Sweet corn,
parsnips
For non-statchy vegetables:
use 1 fist-sized serving.
For example: Cherry tomatoes,
Spinach, Broccoli.
Snack Inspo and
Portion Sizes
Thumb-sized snack options
Shreaded or block cheese
Oils and spreads
Nut butters
Other snack options:
1 boiled egg
1 fruit
1 rice cake with
spread of choice
(use hand
measurements for
spread portion
sizes)
3 dates
125g greek yoghurt
Combination snacks
Combination snacks
(For times that you are feeling a bit more peckish or have hours until your next meal)
Great source of protein and
fibre, keeping you fuller for
longer
Contributes towards 1 of
your 5 a day
1 small apple
Thumb size amount of nut
TIP: Ensure the peanut butter
butter (smooth or
doesn't contain any added
crunchy)
sugar, salt or oil.
Great source of protein and
fibre, keeping you fuller for
longer
Contributes towards 1 of your 5
80g Vegetable
sticks
(Peppers, cucumbers or
a day
TIP: Shop bought hummus could
30g of
contain high levels of salt, fat and
Hummus
sugar therefore try to make it
carrots as some
from scratch to help control this!
examples)
Great source of protein
and fibre, keeping you
fuller for longer
Contributes towards 1 of
your 5 a day
TIP:Opt for wholegrain or
1 toast
90kcal
1 medium banana
60kcal
50/50 bread as it will contain
more fibre than it's white
counterpart.
Occasional snacks
I call the example snacks below 'occasional snacks' as although they contain
high levels of fat, salt and sugar they can absolutely be enjoyed occasionally just remember to portion control and consider your diet as a whole. For example,
consider how many of these snacks you have had throughout the course of the
day and week. Try to also combine these snacks with some more nutritious foods.
For example, chocolate cake with some strawberries or some pretzels with
yoghurt - that way you won't have so much of those sugar highs and lows which
could have an impact on your appetite, mood and energy levels.
27g cola bottles
56g crisps
1 Jam doughnut (71g)
45g Cadbury bar
1 Baklava (14g)
1 Swiss roll (35g)
26g pretzels
40g chocolate cake
Remember you don’t HAVE to
have the maximum amount of
the portion sizes mentioned
here. Some days you may just
feel like having half a chocolate
bar. Remember to tune into
what your body is telling you.
Snack Inspo
30g almonds
30g pumpkin seeds
Source of fibre and
Source of fibre and
protein
protein
80g (half) avocado
60g dates
Source of unsaturated
Source of fibre and
fats (the good fats!)
supports gut health
Great source of carbohydrates
and protein. Sunflower oil also
provides unsaturated fat (the
good fat required for various
body functions)
TIP: You can reduce the calories
80g tinned tuna in
Mini wholemeal pita
sunflower oil, drained.
bread 30g
of this snack by opting for tinned
tuna in brine. This will save you
approx 80kcal per 100g.
Great source of protein, fibre and
calcium.
TIP: You can play around with various
snacks and mix and match. For
example, you can replace the
apricots with another fruit or
125g greek yoghurt
(low fat)
60g apricots
alternatively add in some crushed
nuts and/or seeds to boost up the
protein and calories.
Your next steps...
I am so excited to announce that the doors to my
signature 12-week programme, Find The Balance are
officially open.
You deserve to live in a world where you don’t feel guilt or
shame for eating… but you don’t know how to make it happen!
Maybe feel you’re not enough as you are and
always talking about what you’ll “start
tomorrow” to fix it…
Maybe you learnt from a young age that you
can’t trust your body?
Maybe you want to break free from that inner
mean girl – but don’t know how?
Maybe you’re ready to break the cycle of body
shame for future generations.
If you want to find out if this is the right step for
you, send me an email with the word BALANCE to
book a free call with me, today.
hello@sukainanutrition.com