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Hindustan Times
4 days ago
- Health
- Hindustan Times
Top 5 plant-based snacks to savour this Independence Day for a healthy celebration!
Independence Day is a time for celebration, reflection, and enjoying delicious food with family and friends. This year, why not get creative with your snacks and make choices that are not only tasty but also healthy? Snacking plays a crucial role in maintaining energy levels, provided you do it right, especially during festive occasions. Here are five delightful plant-based snacks to enjoy while celebrating your independence, each packed with nutrients to keep your spirits high. Replacing packaged snacks with roasted chana or sprouts can be a great starting point for those looking to adopt a healthier lifestyle. (Freepik) 1. Sprout chaat Sprout chaat is a vibrant and nutritious snack made from sprouted lentils or beans, which are high in protein and fibre. The sprouting process enhances the nutrient profile, making these tiny powerhouses easy to digest. When mixed with tomatoes, onions, and chaat masala, sprout chaat becomes a delightful medley of flavours and textures. Nutritionist Dhriti Jain shares nutrition value Calories: Approximately 150 calories per serving Approximately 150 calories per serving Protein: 8-10 grams 8-10 grams Fibre: 5 grams 5 grams Highlights: Rich in vitamins A, C, and K, as well as folate and iron. In addition to being a nutritious option, sprout chaat represents the essence of diversity in Indian cuisine. The combination of ingredients mirrors the unity in diversity that our nation celebrates. 2. Oatmeal Oatmeal is not just for breakfast! It's a fantastic plant-based snack option anytime you need a quick energy boost. Oats are rich in soluble fibre, which helps lower harmful cholesterol levels and reduces the risk of heart disease. When you choose plain oats and add your favourite fruits and nuts, you enhance both the taste and nutritional value. Nutritionist shares nutrition value Calories: Approximately 170 calories per 1 cup (cooked) Approximately 170 calories per 1 cup (cooked) Protein: 6 grams 6 grams Fibre: 4 grams 4 grams Highlights: A good source of magnesium, phosphorus, and antioxidants. Oats remind us of rustic simplicity—a nod to India's agrarian roots. You can customise this snack to showcase seasonal fruits, embodying the spirit of variety and abundance that our country offers. 3. Cucumber dip Cucumbers are a classic, refreshing plant-based snack, perfect for a hot Independence Day celebration. A simple recipe is to slice cucumbers and top them with hummus or tzatziki for a flavorful dip. They are low in calories but packed with water, making them an excellent choice for hydration. Cucumbers also support heart health due to their potassium content, which helps regulate blood pressure. Nutritionist shares nutrition value Calories: Approximately 16 calories per medium cucumber Approximately 16 calories per medium cucumber Protein: 1 gram 1 gram Fibre: 2 grams 2 grams Highlights: Rich in vitamins K and C, and offers antioxidant properties. Cucumbers symbolise freshness and rejuvenation. Their green colour can represent the lush landscapes of India and serve as a reminder to nourish our bodies with wholesome, refreshing options. 4. Apple platter An apple a day keeps the doctor away! Apples are rich in fibre and phytonutrients, which help reduce levels of harmful cholesterol and contribute to heart health. The apple platter makes it easy to enjoy this healthy fruit in a variety of ways, whether sliced, paired with nut butter, or served alongside cheese for a balanced and delicious snack. Nutritionist shares nutrition value Calories: Approximately 95 calories per medium apple Approximately 95 calories per medium apple Protein: 0.5 grams 0.5 grams Fibre: 4 grams 4 grams Highlights: High in vitamin C and antioxidants. The apple, recognised worldwide, represents the importance of health and wellness in our life's journey. They also provide a quick source of natural energy, making them perfect for snacking. 5. Makhana (fox nuts) Makhana, also known as fox nuts, is a delicious and light snack that can be roasted or popped. These are low in calories and saturated fats, making them a guilt-free option. Makhana is also rich in protein and provides healthy carbohydrates, making it an ideal snack for energy. Nutritionist shares nutrition value Calories: Approximately 120 calories per 1 ounce (28 grams) Approximately 120 calories per 1 ounce (28 grams) Protein: 4 grams 4 grams Fibre: 2 grams 2 grams Highlights: Loaded with antioxidants and good for heart health. Makhana's versatility in Indian cuisine makes it a fitting addition to your Independence Day spread. You can spice them up with various flavours, creating a colourful and vibrant dish that celebrates our cultural diversity.
Hindustan Times
03-07-2025
- Health
- Hindustan Times
Nutritionist shares monsoon diet tips for better digestion and gut health
Are you aware of the gut health challenges that the monsoon season presents? As the rains sweep across regions, bringing relief from the scorching summer, they also create a breeding ground for various digestive issues. With the increased humidity and temperature fluctuations, our digestive systems face a range of challenges, leading to problems such as indigestion, bloating, and food poisoning. Stay healthy this rainy season(ADOBE) Understanding the reasons behind these digestive disruptions during the monsoon is crucial. Changes in our environment impact our bodies, making it more challenging than ever to maintain gut health. Dhriti Jain, a Nutritionist at Cloudnine Group of Hospitals, sheds light on the factors contributing to the uptick in digestive issues during the rainy season. Why does our digestion slow down in the monsoon? Several interconnected factors contribute to slow digestion during this period. The concept of "digestive fire', derived from Ayurveda, suggests that the monsoon dampens this fire, resulting in reduced nutrient absorption and slow digestion. The drop in atmospheric pressure can also impact blood flow and metabolism, while increased humidity disrupts gut flora, impairing enzyme function. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), the common gut issues that arise during this season demand our attention, including loose stools, diarrhoea, and a sudden loss of appetite. Understanding these symptoms is the first step toward effective management. What foods should be on your radar during the monsoon? With the heightened risk of contamination, certain food items should be avoided to protect your gut health. Raw leafy greens and salads, for instance, can harbour bacteria if not washed thoroughly; hence, cooking these items properly is recommended. for instance, can harbour bacteria if not washed thoroughly; hence, cooking these items properly is recommended. Seafood is another concern, as monsoon conditions increase its susceptibility to spoilage, thereby raising the risk of foodborne illnesses. is another concern, as monsoon conditions increase its susceptibility to spoilage, thereby raising the risk of foodborne illnesses. Street food, often associated with poor hygiene practices, should also be treated with caution. Dairy products The USDA Food Safety and Inspection Service warns that unpasteurized items can become unsafe during humid months due to rapid bacterial growth. Even the thirst-quenching allure of cold beverages can disrupt digestion by cooling the body's internal environment, weakening our digestive efficiency. Stay healthy this rainy season(ADOBE) Gut-friendly foods: Probiotics and prebiotics To counteract these challenges, incorporating gut-friendly foods into your diet becomes essential, as noted in the Cell Host & Microbe journal. Probiotics, which are live beneficial bacteria found in items like curd and kefir, are vital for maintaining gut health. which are live beneficial bacteria found in items like curd and kefir, are vital for maintaining gut health. Similarly, high-fibre prebiotics found in fruits, vegetables, and whole grains nourish these helpful bacteria, ensuring their optimal performance. A balanced meal plan During the monsoon, focus on immune-boosting, easily digestible foods to fend off infections. For example, starting your day with lukewarm water and soaked nuts, followed by a breakfast of moong dal chilla (lentil crepe), can set a positive tone for the day. Snacking on roasted chickpeas or foxnuts (makhana), paired with herbal tea, provides additional support for maintaining gut health. Food safety tips for the monsoon Making safe food choices is crucial during this period: Washing fruits and vegetables thoroughly and keeping your kitchen and utensils clean can minimise the risk of contamination. Maintaining personal hygiene is equally essential; washing hands before and after handling food can prevent foodborne illnesses. The challenges posed by the monsoon season necessitate proactive measures to safeguard our gut health. As digestive issues become more prevalent, taking preventive measures such as maintaining a balanced diet and practising good hygiene can significantly reduce the risk. With mindful dietary choices and awareness, we can navigate this season while preserving our digestive well-being.
