Afternoon tea is often the time when many people take advantage of extra energy in the middle of the session, with snacks such as crispy fried pillow cakes or sweet fried sugar cakes. However, behind that attractive flavor is the amount of calories and fat, a knee cake can contain up to 300 - 350 calories, while fried tofu has about 200 calories, mainly from refined flour and fried oil.
To enjoy delicious and healthy food, you can refer to the following 5 healthy options, recommended by nutritionist Ginni Kalra, Head of Nutrition Department at Aakash Healthcare Hospital (India).
Roasted chickpeas (chana roasted)
About 100 calories for 30g
Without oil or deep-fried, crispy roasted chickpeas are an ideal source of protein and fiber. According to expert Kalra: "This is an easy-to-make snack that helps provide energy and maintain stable blood sugar levels".
Vegetable upma shrimp paste
About 250300 calories per bowl
Cooked from semolina powder (like flour) and seasonal vegetables, this dish helps you feel full longer without a lot of oil. Kalra shared: "Compared to fried foods, upma does not increase blood sugar, suitable for weight control people".
Stir-fried rice with vegetables (poha of vegetables)
About 250 calories for a small portion
Poha, a fried rice stir-fried with onions, vegetables and spices, is a traditional, low-oiling, easy-to-eat snack. Kalra said: Poha is a simple dish but rich in iron, fiber and light energy, suitable for afternoon tea.
Roasted lotus seeds (makhana)
About 150 calories per cup
The roasted lotus seeds are crispy, low in calories, high in calcium and antioxidants. You can add a little ghee and salt to enhance the flavor. Lotus seeds help keep you full for a long time without causing a drop in blood sugar like sweets, Kalra explains.
Spicy tofu salad (sprouts chaat)
About 250 - 300 calories per bowl
If you love something cool and easy to eat, try bean sprout salad with purple onions, coriander, lemon juice. This dish is reminiscent of street food but is rich in protein and fiber, Kalra commented.
No need to completely cut out traditional fried foods, but eat in moderation and prioritize healthy, low-fat, homemade snacks.
