10 QUICK, LIGHT BITES FOR MID-DAY HUNGER PANGS (just around 100 calories!)
Let’s face it, no matter what diet you follow – we all feel hungry!
Right in the middle of the day, or in the middle of an important meeting, suddenly your stomach is rumbling and calling out for food. You may resist the temptation if you have good control over yourself, but that doesn’t change the fact that your body needs a ‘snack’. So how do you manage it? Load on some junk? Drink more water? Take a nap? Distract your mind … what if, you did not have to do any of that – you could just EAT!
Snacking is a great way to boost energy but, if you don’t want to derail a diet or unknowingly consume high-calorie food, 100-calorie snacks supply the ideal amount of nutrients to get your metabolism going and satisfy between-meals hunger.
Here are a few healthy, quick to make and easy to carry options for your mid-day hunger pangs.
SNACKS ON THE GO:
These can be carried while going to school, college or workplace.
- Nuts:
Nuts are packed with protein, fibre and essential fats. A handful of unsalted nuts (approx. 30g) makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.
5 almonds + 3 walnuts + 3 cashews = 100 kcals.
- Roasted Chana:
These not only help in managing weight but are also loaded with health benefiting properties. Also known as bhuna chana (or roasted black gram), it is one of the most popular and delicious snacks available in India.
Roasted chana with an outer shell can provide with a good amount of fibre and protein, which are known to keep you fuller for longer as they take time to digest. It is a perfect snack for weight loss as it helps to reduce overall calorie intake.
60 g = 100 calories
- Dates:
They are a great source of antioxidants. Being low in their glycemic index, they help balance blood sugar levels. One can mix it with a few nuts or eat it as it is.
3 dates = ~80 calories
- Banana:
It is a good source of fibre, vitamin B6, manganese, vitamin C, copper and potassium.
1 regular ripe banana (6-7” long) = 90 calories.
EASY-TO-COOK MEALS
- One Boiled egg
They make a quick snack if you are in a hurry and can be used to boost your protein intake of the day. It contains several important nutrients, including:
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Lutein and zeaxanthin, which are antioxidants that support healthy eyesight.
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Vitamin D, which promotes bone health and immune function.
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Choline, which boosts the metabolism and helps with foetal brain development.
1 large hard-boiled egg = 78 calories
- Sprouts + vegetables:
½ a cup of mixed boiled sprouts (moong, matki or chana) along with vegetables like cucumber, lettuce, red and yellow bell peppers and onions make a quick, healthy and delicious snack. Add low-fat curds or lemon juice as dressing, to suit your taste.
½ bowl sprouts + ½ bowl of vegetables = approx. 60 calories.
- Curd + fruits:
1 cup curd (cow’s milk) gives you around 70 calories. Add fruits like apple, strawberries or grapes, makes it a perfect snack without adding extra calories to your diet.
- Two egg whites + 1 brown bread:
Egg white contains fewer calories than the whole egg as it is made up of 90% water and 10% protein. 1 egg white gives you 16 calories and 4 grams protein. You can add 2 scrambled egg whites to a bread toast and enjoy a guilt-free, protein-rich snack.
- Two tablespoons hummus + 6-7 carrot/cucumber sticks:
2 tablespoon (30gms) of hummus gives you around 50 calories but is a great source of plant-based protein. An excellent protein source for all vegetarians and vegans.
30 grams of hummus = 2.5 gms protein.
- One bowl poha:
Flattened rice, commonly known as poha is iron-rich, protein-rich and low in gluten. It is easily digestible and makes a good morning breakfast or a light evening meal.
Avoid adding potatoes, peanuts and sev (thin, deep-fried strands of gram flour) if you are watching your weight.
1 serving i.e. 30 grams of rice flakes gives approx. 98 calories.
