Snacks are portions of food often smaller than a reguler meal, generally eating between meals.

Some evidence suggests that increasing your meal frequency through snacking may help manage hunger, improve hunger and improve blood sugar regulation.

According to the Dietary Guidelines of Americans, snacks helps to increase your intake of nutrients-rich foods like fruits and vegetables. By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals and keep you satisfied between meals. Here are some friendly snacks to add in your diet.


Dark chocolate and almonds

Dark chocolate contains disease-fighting antioxidants, and almonds are a rich source of healthy fats. This is a perfect flavor and health duo which improve cholesterol in overweight adults.

Roasted peanut

Eating peanuts before bed will help you sleep since it boost the metabolism, so you might even burn more calories while you sleep. Peanuts are rich in protein, fat and fiber. While peanuts may have a large amount of fat, most of the fats they contain are ”good fatswhich help to lower your cholesterol levels.

If you like to feel the saltiness, then add just a small amount of it.

Dried figs

Dried figs have higher concentration of calcium. It’s a fat free and will satisfy that desire for a sweet treat in the evening. Keep it soaking in purified water in in the refrigerator to snack on or use in desserts any time the mood strikes.

Green tea

We all know that green tea is good for health. It’s rich in antioxidant and minerals that prevent cell damage. You can even consume green tea with healthy foods like Muesli bars, cuccumber sandwich etc to soothe the taste buds.


Sprouts are very nutritious. They may also offer some variety of health benefits, including; easier digestion, improve blood sugar levels and a lower risk of heart disease.

NOTE: Some people report having allergies towards certain types of sprouts, so it’s advisable to have a word with your doctor before adding them in your diet.

Sweat corn

It’s a gluten free and contains vitamin A. Yet, it’s high in starch, can spike blood sugar and may prevent weight loss when consume in excess. Still in moderation, corn can be part of a healthy diet.


Salad especially leafy greens, offer a huge nutritional benefit. They do not contain cholesterol and are naturally low in calories and sodium. The best of the super greens group are: kale, spinach, beet greens, watercress and romaine.

Diet khakhra

This indian snack tastes great and helps to lose weight. It contains 89 calories and the whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels.


Instead of having junk foods like chips or pasta while don’t we choose fruits which is an excellent source of fibers. Fruits are healthy, juicy, nutritious, naturally sweet and are definitely better than other sugary stuff.

Roasted nuts

Both raw and roasted nuts are good for you and provide health benefits. They contains same amount of calories, protein, carbs and fiber.

Should You Not Eat Before Bed?

Many nutritionists recommend avoiding eating two or three hours before bed. That said, ther’s nothing wrong with a bedtime snack to help quell your cravings before settling down for the night.

While a smart snack is a very important part to be healthy, it’s equally important to practise a good sleep hygiene.

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