Nutritional Trials of Tradition, Part 2: 5 Tips for Healthy Snacks
In a previous blog, we discussed traditional sweets; here we want to create awareness on traditional snacks and their effects on health and wellness. Traditional snacks are generally made out of refined sugar, flour, dairy products, eggs, flavorings and preservatives. Some freshly made traditional snacks are deep-fried (some examples are gulgula, bara, bhajia, samosa, saina, french fries) adding lots of oil to the mix. Then we have the pre-packed snacks such as crisps, biscuits, cookies, chocolates and ice cream on sticks. In addition we have high fat snacks such as sausage rolls, pies, cheesecakes and pastries.
Many of these products may also be high in salt, or served with sauces that are high in salt and sugar. Packaged snacks contain ingredients that artificially enhance flavor, hence enticing us to eat more. We could even become addicted to some snacks.
Snacks are traditionally used all over the world as a quick means to appease hunger, entertain unexpected guests or as part of socializing. Ready made snacks save us time compared to making healthier alternatives ourselves and easy availability makes them very tempting.
When we eat these pre-made snacks, we are consuming mainly empty calories that add to our growing waistlines, increasing bad fat levels in the blood and leading us towards lifestyle diseases. Without being conscious of the effect these products are having on our health and wellbeing, we may develop diabetes, high blood pressure, heart problems and not be aware of them, until a health crisis happens.
Before you start making changes, read about ready made snacks: what ingredients they have and what harm they cause. Also, find out what healthy snacks are available to you – fruits and vegetables are usually the easiest and best snacks. Take stock of your own health and family history of lifestyle diseases. You can only change to healthier snacks if you believe that you want to be healthy and give your body and mind the best nutrition to function optimally.
These are 5 tips to start changing towards healthier snacks:
1. Write down how often you eat snacks and which ones are your favorites.
2. Then check what ingredients they contain, especially the amount of salt, sugar, fat/oil, refined carbohydrates and other chemicals such as preservatives and flavor enhancers.
3. Plan on finding alternative snacks that are not high in the above ingredients or have other nutrition that your body needs.
4. Make your own healthy snacks when you have time and store them for later use.
5. If you do not have time or aren’t skilled enough to make your own snacks, find out who makes healthier snacks and order some.
To be physically and mentally well, you need to be mindful of what you are snacking on. Lifestyle diseases are like thieves that sneak up on you. Don’t be robbed of your health and wellness. Life is for living and being happy.
Share with us your experience with eating healthy snacks and check out one of our latest cookbooks that contains some yummy snack recipes.
This post is written by our fearless Wellness Advisor, Dr. Margaret Cornelius