PCOS Indian snacks
Even though snacking has developed a “bad image,” snacks can be an important part of your diet plan. It can help you manage your hunger in between meals, keep your blood sugar at proper levels, help you meet your nutrient needs for the day, and keep your PCOS and PCOD in check.
In fact, consuming healthy snacks at the right time and in the right proportion is the key to getting the most from your snacking habits.
Unfortunately, many people defer junk food for their typical snack in between meals. What they do not realize is that such foods have little to no nutritional value. Moreover, eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and some cancers.
Hence, resisting the urge to reach for a burger, candy, or chips when you are hit with a snack attack can make a big difference in your health — regardless of your age.
In case you are in doubt if you should actually go for a snack or if you are just craving it, then you may go through How to Manage Your Food Cravings.
What Makes A Healthy Snack?
When including a snack in your diet plan, keep these general guidelines in mind: 150 to 250 calories, about 3 grams of fiber, 5 grams of protein, and no more than 12 grams of fat. Consuming protein and fiber will help you feel full and satisfied and you will not feel the need to grab another snack soon after. In fact, you will be less likely to overeat at your next meal.
Realistically, hitting all these markers with every snack and including them in your diet plan is near impossible, unless you consult a Women Health Transformation Coach, Reverse PCOS Specialist like ‘Puneet Kaur Chhabra’. So aim for overall balanced meals. If one snack is short on protein, for instance, make sure your next one has a little extra.
Other factors to think about while choosing healthy PCOS Indian snacks that will keep your PCOS and PCOD in check:
- The size of the snack should be the right size, with a good balance between enough calories to satisfy you, but still not too many to promote unwanted weight gain.
- Pick foods that are low in added fat and sugar and high in fiber and water. This means an apple is a healthier snack than a bag of chips.
- Aim for fruits, vegetables, and whole-grain snacks.
- Limit foods and drinks that contain added sugar.
- Fresh fruit is a healthier choice than a fruit-flavored drink. Foods and drinks that list sugar or corn syrup as one of the first ingredients are not healthy snack choices.
- Pairing protein and carbohydrates will help the snack to keep you fullest for the longest. Examples include having apple and string cheese, whole-wheat crackers with peanut butter, carrots, and hummus, or plain yogurt and fresh fruit.
When Should You Have A Snack?
Just because you always grab a granola bar and coffee at 10 a.m. does not mean you should. Do not snack because it is part of your daily routine; do it when you are a little bit hungry.
You can use a scale of 1 to 10, where 1 is starving and 10 is stuffed. You need a snack when you are at a 3 or 4. Many people do not hit that mark until about three hours after a meal, but some will get there faster. In those cases, experts say, do not punish your rumbling belly. Go ahead and have a bite. However, if you are trying to lose weight, want to keep a check on your PCOS and PCOD, and are not truly hungry, consider holding out until lunch and having your first snack in the afternoon.
Typically, you can include 2-3 small snacks per day as long as you adjust your portion size accordingly when time comes to eat your main meals.
What Are Some Of The Healthy PCOS Indian Snacks?
Your snacks should be enjoyable, easy to prepare, filling, and nutritious. Foods that are high in fibre, which contain carbohydrates for quick fuel, or which contain protein for satiety are good choices and should be a part of your diet plan.
Here are a few healthy Indian snack options to munch on which you can carry with you when you get hungry:
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Chana
Chickpeas (channa) is a snack that you can eat any time. It’s loaded with protein and contains barely any fat. You can eat plain channa, masala chana or chana chor garam – take your pick.
2. Murmura
Puffed rice (murmura) is a light snack that you can eat at any time during the day. Roasting it with a little oil, salt and turmeric (haldi) gives it a great flavour.
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Nuts
Nuts are loaded with proteins, healthy fats and several vitamins and minerals that make them super healthy. If you find them too boring by themselves, buy some masala nuts, they’re a lot more fun to eat.
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Methi Khakhra
Homemade khakhras keep you full for longer and thus they also play a significant role in weight reduction. Moreover methi contains amino acids that are responsible for activating the production of insulin.
5. Saunf
Carry a small jar of fennel seeds (saunf) with you, or keep it in your office drawer. Apart from being loaded with plenty of healthy nutrients, it also freshens your breath and improves digestion.
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Masala corn
Boil some corn and add spices to it, for a healthy and yummy snack.
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Sprouts
Before you groan, sprouts can actually taste pretty good if you cook them well.
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Egg sandwiches
If you like eggs, boil them and put them on whole wheat bread – voila, you have a protein-rich snack that could double up as a meal! Add whatever condiments and sauces you like.
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Home-made popcorn
Instead of buying store-bought popcorn, which is loaded with butter and salt, just make your own at home!
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Fruits and veggies
Carry your favourite fruits or slice up some veggies in the morning and take them with you to work. Fruits and veggies make for extremely healthy snacks that will keep you full in between meals.
11. Tilgur
These sesame seed (til) and jaggery (gur) ladoos are loaded with vitamins, calcium and iron. They’re perfect when you’re craving something sweet after a meal.
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Soup
Make your favorite soup and carry it with you in a thermos to sip on whenever you get hungry.
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Oats
Carry some instant oats with you and cook them in the microwave with a little milk at work. Add some fruits for more nutrition and flavor. Here is my favorite oats recipe.
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Whole-wheat biscuits
You can carry them with you and have it with your tea or coffee.
Wrapping Up- PCOS Indian Snacks!
If you are having a hard time replacing your junk food with healthy PCOS Indian snacks, WhatsApp us today at +91-93847-76238 or visit our website www.itshealthymoms.com. We will get you in touch with our renowned Diet Nutrition and Health Life Coach, Puneet Kaur, who will help you in your fitness journey and design a customized diet plan exclusively for you!
Reverse PCOD/PCOS
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