Snacking can be a healthy habit if chosen properly. In a busy life, many people often seek convenient but low-nutrient foods when feeling hungry between meals. The challenge is how to choose dishes that are both nutritious, delicious and suitable for your daily life. Here are some simple suggestions for smart and healthy snacking.
Smart exchange: Choose healthier ingredients
According to nutritionist Dt Sagarika Garg (Tata soul full), helping your baby snack better can start with small changes in ingredients.
Homemade oatmeal cookies instead of sugary cookies.
Grilled or roasted chickpeas instead of regular French fries.
Fresh fruits dipped in yogurt instead of prepackaged fruit snacks.
These options are low in sugar, rich in nutrients, convenient, delicious, and provide vitamins and minerals necessary for children's development.
From refined flour to whole grains
One change that has a strong impact is to replace refined white flour (maida) with whole grains or nutrient-rich millet. Just one small change can turn low-calorie snacks into a rich source of nutrition.
According to research in ResearchGate, replacing refined grains with whole grains helps improve the amount of fiber and minerals in children's diet.
Bake instead of frying: Keep it crispy, reduce fat
Children often like crispy food, but traditional fried foods are high in calories and unhealthy fats. The solution is to bak instead of frying, still keeping the appealing texture but reducing the amount of oil and trans fats.
Add protein and good fats to keep children full for a long time
According to research in the journal Food Reviews International, adding protein and healthy fats to snacks helps children feel full longer, while supporting muscle development and brain function.
Beautiful presentations make snacks more attractive
Children eat with their eyes before eating with their mouths, so the way the dish is presented determines the attractiveness of the snack.
Creative presentation ideas:
Corn silk with colorful dipping sauce.
The fruit skewers look like small parties on the stall.
Mini vegetable rolls cut into easy-to-hold round cakes.
Homemade snack boxes with many compartments containing healthy options.
Participating children in the preparation process also helps children be more interested in enjoying the dishes they have created together.
