Expert advice Nutrition
Quick bites to whip up under 10 minutes 

Dr. Lakshmi K

PhD in Food Science & Nutrition

2 min read

1. Know why and when you have hungry pangs

Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues.

2. Plan UR meals

Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay.

3. De-stress

Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points.

4. Eat regularly 

When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite.

5. Keep junk food away

If you can’t see it, you can’t eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep.

All-Time Favourite Midnight Snacks 

1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured.

2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated.

3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep.

4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges.

Healthy Options For Sweet Cravings

Healthy Options For Savoury Cravings

If UR thinking of gorging on snacks, then you probably might be thinking of deep-fried delights ! Most food we love is labelled ‘unhealthy’, specially crisps. Let’s explore healthy snacking options that are equally yummy.

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Eating a balanced diet that includes plenty of fruits, vegetables, whole grains and a small amount of unsaturated fats, meat and dairy will help you manage UR weight. Eating a good variety of these foods every day leaves less room for foods that are high in fat and sugar - a leading cause of weight gain.

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6 Guilt-free meal or snacks

Oatmeal

Oats works wonders for weight loss because it contains high amounts of fibre (beta-glucans) that reduces weight and lowers insulin sensitivity. Believe it or not, weight gain is a significant cause of PCOD and diabetes in youngsters today. Oats smoothie with fruit & plant-based milk or upma with vegetables is considered as a healthy and wholesome snacks that can replace a meal as well.

Poha

Poha is the perfect gluten-free snack! A staple Indian snack made of rice flakes, fresh herbs and veggies such as carrots, beetroots and a few potatoes (rich in potassium) . It packs a punch of flavour in every bite. For a healthier version, choose ragi flakes or whole wheat flakes. Try UR version of a Poha Bhel with raw onions, tomatoes, green chillies and tamarind sauce

Homemade peanut butter

A peanut butter sandwich is one of the easiest pre and post-workout snack that’s nutritious and extremely affordable. It’s rich in protein and good fats. Stay away from peanuts if you have allergies or skin issues. It’s effortless to make and helps with muscle recovery. You can spread it on a slice of multigrain bread, add a dollop in a fruit shake or eat it as is. Peanut pachadi is also great with a healthy dosa or idli. 

 

Sprouts

They might be little in size, but they make up for it in nutrition. Sprouts are packed with folate, magnesium, phosphorus, manganese, vitamins C and K and essential amino acids. When this superfood is paired with fresh tomatoes, onions, boiled potatoes, salt, pepper and a dash of lemon; you now have a tasty bowl of healthy, natural goodness! Explore UR version of a sprout Hummus!

 Popcorn

Homemade popcorn with a tbsp of olive oil & a pinch of salt and pepper is an incredible snack. Change the seasoning based on UR palate. If u travel, invest in a good truffle oil to garnish at the end. If you are watching UR waistline and a movie – it can’t get better than home made popcorn.

 

Makhana

Fox nuts tick all the boxes in terms of health. It is gluten-free, low-calorie and high fibre. Try a makhana bhel, or simply roast it with a bit of desi ghee. Show off UR skills by adding a hint of desi tadka or idli podi.

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How  To Control UR Midnight Hunger Pangs 

How many times have you over indulged in food at night? Did you know, entertaining midnight binges frequently leads to obesity, depression, sleeping disorders, bloating and other eating disorders?  But, this can be easily overcome with a little help. Let us explore how you can control UR midnight snacking urges.

1. Know why and when you have hungry pangs.

Eating at night can be triggered by habit or boredom. It becomes a habit as we tend to use food as a tool to deal with our feelings like sorrow, anxiety, rage, or frustration. These feelings are symptoms of depression and sleeping difficulties, which can also lead to obesity and obesity-related issues.

2. Plan UR meals.

Planning UR meals and eating healthy snacks decreases UR cravings, avoids distractions and keeps your hunger at bay.

3. De-stress.

Anxiety and stress trigger us to binge eat as a solution to our negative emotions. Research states that relaxation techniques like breathing exercises, meditation, hot baths, yoga, or stretching can help you control these trigger points.

4. Don’t skip UR meals.

When hungry, we are likely to make bad food decisions and swallow high-fat, high-sugar junk foods. Eating regularly as per the suggestion of UR nutritionist manages your appetite.

5. Keep junk food away.

If you can’t see it, you can’t eat it! Replacing junk food with foods like fruits, berries, simple yoghurt and cottage cheese helps you stay healthy and promotes sleep.

All-Time Favourite Midnight Snacks 

1. Milk & whole-grain cereals (cornflakes, oatmeal or bran flakes) keep you full and induces sleep. Make sure that the whole-grain cereals are in their original form and not sugar coated or flavoured.

2. Apple or banana elevate mood with its natural content of sugar and keeps you satiated.

3. Almonds, walnuts and pistachios regulate the sleep/wake cycle of our body. Eating a handful of these nuts will put you right to sleep.

4. Turmeric milk or buttermilk are great substitutes for sugary drinks like cola and sugary drinks. Drinking a glass of turmeric milk or buttermilk helps you stay full and slashes the chances of midnight binges.

Healthy Options For Sweet Cravings

Healthy Options For Savoury Cravings

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Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.

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