Dr. Shriram Nene provides valuable suggestions for enhancing the nutritional quality of your snacks and meals by making straightforward substitutions. If you’re someone who often ponders how to make your snacks and meals healthier, you’re in the right place. One effective approach involves implementing these uncomplicated swaps, which you can easily start in your own kitchen. Dr. Shriram Nene recently shared a list of these simple swaps to address this common question.
Dr. Nene stated, “To create healthier snacks and meals, consider these simple swaps. Here’s to improved eating habits in 2023!” in a recent Instagram post.
How to promote healthy snacking:
- Substitute large plates with smaller ones.
- Opt for baking instead of frying.
- Replace fruit juice with fresh fruits.
- Swap sugary soda for sparkling water.
- Choose fresh berries over dried ones.
It’s widely recognized that consuming items high in saturated fat or sugar can amplify cravings rather than reduce them, often leading to overeating. Conversely, foods rich in protein, healthy fats, and fiber offer prolonged satiety and essential nutrients, as emphasized by experts.
Suvidhi Jain, a lifestyle, exercise, and nutrition coach, as well as the founder of “LEAN by Suvidhi,” suggests that substantial progress toward health goals can be achieved by implementing several key dietary changes:
- Opt for healthier cooking methods like baking or air frying to reduce trans fats. Incorporate heart-healthy fats from sources such as nuts, seeds, and avocados to replace saturated and trans fats.
- Prioritize whole fruits over fruit juices. Whole fruits provide more fiber and nutrients, while juicing can result in excessive sugar intake due to larger quantities consumed.
- Select water as your primary beverage for hydration and calorie control. Water also helps curb hunger and unhealthy cravings.
- Practice portion control when dining out. Consider using smaller quarter plates or sharing dishes at restaurants to manage portion sizes and avoid overeating.
- Maintain a balanced diet by initiating meals with protein-rich foods and vegetables before incorporating carbohydrates and fats. This approach aids in appetite control and promotes balanced nutrition.
- Integrate whole grains such as quinoa, brown rice, millet, and whole wheat pasta into your meals for added fiber and nutrients, keeping you feeling full for an extended period.
- Enhance the flavor of your dishes by using herbs and spices, replacing excessive salt and high-calorie sauces without compromising on health.
- Plan and prepare meals in advance to exert better control over ingredients and portion sizes.
- Enjoy occasional treats in moderation to sustain a balanced and viable approach to healthy eating. The gradual implementation of these dietary adjustments can make them more sustainable. Adapt them to your preferences and lifestyle for long-term success in achieving your health goals.
For example, Dr. Nirupama Rao, a nutritionist at the Rejua Energy Centre in Mumbai, suggests the following examples:
- Exchange potato chips for air-popped popcorn or vegetable chips.
- Choose brown rice or quinoa instead of white rice.
- Opt for Greek yogurt over regular yogurt for a higher protein content.
- Favor whole-grain bread over white bread.
- Replace sugary cereal with oatmeal topped with fresh fruit.
- Utilize avocado or hummus as a spread instead of mayonnaise or butter.
- Grill or bake your proteins instead of frying them.
- Snack on nuts or seeds rather than candy or sugary snacks.
