In the city of Beneras, a typical snack includes a plate of aloo puri with chutney, followed by a paan. In many parts of Andhra, snacking often means enjoying a cup of coffee with bhajia. While region-specific snacks remain deeply embedded in local cultures, the landscape of snacking is evolving, for better or worse.
It’s fascinating to observe how perceptions of snacks and snacking behaviour change over time. A couple of decades ago, the trend was to keep metabolism up by having several small meals throughout the day. This approach legitimized and sanctioned frequent snacking.
However, this perception has shifted, and snacking is now often viewed negatively.
The Factors Behind Snacking’s Bad Reputation
Readily available: Even in remote areas, local fruits might be scarce, but packets of chips and other highly processed snacks are abundant. Industrialization has permeated every corner of the vast country.
Ready-to-eat format: Modern processing techniques have made it easy to consume snacks without any preparation. Grabbing a packet of ready-to-eat goodies requires minimal effort. (Read: What’s wrong with junk food?)
Convenient packaging: Innovations in packaging allow for easy consumption on the go. Be it a beverage or chaat, snacks are now designed to be eaten with ease while on the move.
Nutrient-deficient: Popular snacks are often either carb-rich or fat-dense, like potato and flour-based items. Unless regulations enforce a certain nutrient profile, these trends will remain.
Mindless eating: Snacks are usually eaten hurriedly or while distracted by screens, driving, or other activities. This lack of mindfulness means hunger and fullness signals are often ignored.
Overeating: It’s easy to overconsume packaged snacks. Once a bag of chips is opened, it’s hard to stop until it’s empty, whether in a cinema hall or while driving.
Growing portion sizes: In the early 70s, a bottle of Coke contained only 200 ml of the beverage. Today, sizes have expanded to 2 litres and more, making it easier to consume larger quantities. Similarly, popcorn tubs have grown at least 5x in size from when I was growing up. A large tub of butter popcorn (which seems to be the standard portion size at the movie threatre) accounts for upwards of 1000 calories!
None of this means you shouldn’t be snacking. The only thing to do is to make sure you’re snacking appropriately.
The Right Approach to Snacking
Dedicated snack time: Set aside 5-10 minutes for snacking, away from workstations, computers, desks, or phones. A relaxed environment promotes mindful eating. It also helps to identify the time of day when you typically feel hungry, and stay prepared to snack accordingly.
Remember to stay hydrated: Drink water with your snack. It’s easy to confuse hunger and thirst signals, so make a conscious effort to stay hydrated. Avoid sugary beverages as substitutes for water.
Enjoyable and nutrient-friendly snacks: Choose snacks you enjoy and modify them to be nutrient-friendly. For instance, if you like bread, pair it with chickpea chaat, sautéed peas, or avocado spread for added nutrients. A sandwich with tofu slices and veggies can be both tasty and healthy.
Snacks for growing bodies: Children and adolescents need healthy snacks as part of their diet. Thoughtful planning for nutritious snacks is essential for their well-being.
Lentil-based snacks: India offers a variety of lentils that can be used to create wholesome and tasty snacks. Regional cuisines can be adapted to incorporate locally grown greens and spices.
Portion control: Keep portion sizes in mind while snacking. Age-appropriate portions help maintain a balanced diet.
Limit ready-to-eat foods: Preserve your cooking skills by restricting ready-to-eat foods to a limited number of days per week. Engage in preparing simple, homemade snacks, and make sure to innovate and enjoy the process along the way!
A good snack should satisfy and sustain you until the next meal. Originally meant to refresh the body and mind, snacks now need to be planned, chosen, and eaten mindfully, with attention to portion control, to combat the alarming rise of non-communicable diseases.
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Ms. Neelanjana Singh, Nutrition Consultant & Author |
