September 2026
Snacking can be a healthy part of your daily routine. The problem is not necessarily snacking itself, but choosing snacks that are high in salt, added sugar, refined carbohydrates or unhealthy fats. Chips, biscuits, namkeen, packaged cakes and sugary snack bars may be convenient, but regularly replacing them with simple, minimally processed foods can help you build a more balanced diet.
1. Roasted Chana
Roasted chana is a convenient source of protein and fibre and can be more filling than many packaged snacks. Choose plain or lightly seasoned varieties rather than heavily salted ones.
2. Makhana
Roasted makhana can be a light and crunchy alternative to chips or namkeen. Try roasting it at home with a small amount of oil and mild seasoning.
3. Fresh Fruit
A whole fruit is an easy snack that provides fibre, vitamins and minerals. Good options include apple, orange, guava, papaya, pear, kiwi and seasonal fruits. Choose whole fruit instead of packaged fruit drinks or juices whenever possible.
4. Buttermilk
Plain unsweetened buttermilk can be a refreshing snack, particularly in warm weather. You can add roasted cumin and fresh herbs for flavour. People with lactose intolerance or dairy sensitivity may need an alternative.
5. Sprouts Chaat
A small bowl of sprouts with suitable vegetables, lemon and mild seasoning can provide protein and fibre. If raw sprouts cause bloating or digestive discomfort, try lightly steamed sprouts instead.
6. Unsalted Nuts
A small portion of almonds, walnuts, pistachios or other nuts can provide healthy fats, protein and fibre. Because nuts are energy-dense, portion size matters.
When buying packaged foods, check the nutrition label and compare products for added sugar, sodium, saturated fat and fibre.
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This article is general information and not a substitute for a consultation. Please speak to a doctor about your own symptoms.