Dr Shriram Nene suggests these simple swaps to make your snacks and meals healthy

How to make snacks healthy?

*Replace big plates with small ones
*Replace frying with baking.
*Replace fruit juice with fresh fruits
*Replace sugary soda with sparkling water
*Replace dried berries with fresh berries

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Experts suggest that whenever anything is consumed that is high in saturated fat or sugar, rather than curbing the cravings, it enhances them. The end result is people tend to eat more than needed. Whenever we eat anything containing more protein, healthy fats, or fibre, it gives satiety for a longer time and also gives healthy nutrients to the body, experts urge.

Suvidhi Jain, lifestyle, exercise and nutrition coach and founder – LEAN by Suvidhi mentioned one can absolutely nail their health goals by just making these few tweaks in their diet.

*Choose healthier cooking methods: Opt for baking or air frying instead of frying foods to reduce trans fats. Additionally, incorporate heart-healthy fats from sources like nuts, seeds, and avocados to replace saturated and trans fats in your diet.

*Prioritise whole fruits over fruit juices: Whole fruits offer more fibre and nutrients compared to fruit juices. Juicing can lead to excessive sugar intake due to larger quantities consumed. For instance, it takes 4-5 oranges to make a glass of juice, but you may only eat 2 whole oranges.

*Hydrate with water, not sugary sodas: Choose water as your primary beverage to stay hydrated and control calorie intake. Water also helps curb hunger and unhealthy cravings.

*Practice portion control when dining out: When dining at restaurants where portion sizes can be large, consider using smaller quarter plates or sharing dishes to manage portion sizes and avoid overeating.

*Balance your meals: Ensure a balanced diet by starting your meals with protein-rich foods (lean meats, tofu etc.) and vegetables before consuming carbohydrates and fats. This helps control appetite and promotes balanced nutrition.

*Include whole grains: Incorporate whole grains like quinoa, brown rice, millet, and whole wheat pasta into your meals for added fibre and nutrients while reducing refined carbohydrates. They help you keep feeling fuller for longer.

*Use herbs and spices for flavour: Replace excess salt and high-calorie sauces with herbs and spices to enhance the taste of your dishes without compromising health.

*Plan and prepare meals: Plan your meals ahead of time and prepare healthy options at home to have more control over ingredients and portions.

Use herbs to naturally flavour dishes (Source: Getty Images/Thinkstock)

*Enjoy treats in moderation: Allow yourself occasional treats or indulgences, but consume them in moderation to maintain a balanced and sustainable approach to healthy eating.

Remember, a gradual transition to these dietary tweaks can make them more sustainable. Adapt them to your preferences and lifestyle for long-term success in achieving your health goals, said Jain.

What are some examples?

Dr Nirupama Rao, nutritionist, Rejua Energy Centre, Mumbai listed the following:

*Instead of potato chips, try air-popped popcorn or veggie chips.
*Swap white rice for brown rice or quinoa.
*Choose Greek yogurt over regular yogurt for more protein.
*Opt for whole-grain bread instead of white bread.
*Replace sugary cereal with oatmeal topped with fresh fruit.
*Use 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 instead of candy or sugary snacks.

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