Ziqitza Healthcare - Low-calorie snacking alternatives to stay healthy at work

 

While the COVID-19 pandemic made working from home more common for many of us, another common theme emerged. Many of us have gained weight, or know someone who has. One of India's leading healthcare service providers, Ziqitza Healthcare Ltd., has identified the root cause as unhealthy snacks.

Snacking wisely, whether at the office or at home, has many advantages aside from maintaining a healthy weight. Snacking properly can help us keep our energy levels up throughout the day, work smarter, think better, and simply be better.

 

Here are some snack ideas to get you started:

 

Fruits: We are all aware of the importance of fruits to our health. They provide essential nutrients for healthy skin, strong hair, a strong body, and a clear mind. Many fruits are low in calories, which many people are unaware of. Fruits are also high in natural sugars, which can help us maintain our blood glucose levels and stay energised at work. Fruits with high fibre content can keep us fuller for longer periods of time and improve our gut health (soluble fibre is a great prebiotic). Ziqitza Healthcare recommends eating these fruits at work without creating a mess.

 

●     Apples: Apples are rich in flavonoids and contain phytochemicals with anti-inflammatory and antioxidant properties. A medium-sized apple contains approximately 95 calories and 3.6 grams of fibre.

●     Berries: Rasbhari, Amla, Phalsa, Karonda, Jamun, Kokum, and Ber are some Indian berries. All of these are high in fibre, vitamin C, flavonoids, and polyphenols, as well as a variety of vitamins and minerals. Ziqitza remarks that most berries have anti-glycemic (beneficial to diabetics), anti-inflammatory, and anti-oxidative properties.

●     Pears: A medium pear (178 g) contains 101 calories and 6 grams of fibre. Vitamin C, vitamin K, potassium, copper, and polyphenols are abundant. Aids in blood circulation, wound healing, and inflammation reduction.

●     Guava: Guava is a vitamin C powerhouse. One small guava contains 38 calories and 208% of vitamin C. It is a massive immunity booster with numerous benefits.

●     Grapes: High in copper and vitamin K, as well as numerous other micronutrients. It has the potential to improve energy production, blood clotting, and bone health. One cup (150 g) contains approximately 100 calories.

Vegetables: Veggies are often high in nutrition and low in calories when compared to other food groups. Munching and chewing on crunchy vegetables can help with dental hygiene. Ziqitza Rajasthan explains that vegetables, like fruits, are high in fibre and can benefit a healthy gut microbiome. They also help with smooth excretion by bulking up your stools. Combining veggies with healthy homemade dips like hummus, salsa, and ranch can turn them into snacks you absolutely love.

Nuts and seeds: Nuts and seeds are high in unsaturated fats (Omega-3 fatty acids), protein, and soluble fibre. Seeds have powerful anti-inflammatory and antioxidant properties that can provide significant long-term health benefits. There is only one snag. These have a high calorie density (15 to 20g of nuts or seeds equals 100 calories). Ziqitza Limited recommends that consuming nuts and seeds in moderation is therefore critical if you want to lose or maintain a healthy weight. It is preferable to incorporate them into your favourite salads or cooked foods. You can also make your own seed or nut butters to use in recipes.

Granola: Typically made with rolled oats, honey, puffed rice, nuts, seeds, dates, figs, raisins, or other dried fruits, granola is a dry, golden-brown, baked snack. There are many granola recipes available, and you can easily alter your favourite one by combining and contrasting a variety of components. ZHL Rajasthan explains that granola typically has a lot of fibre and keeps you full for a long time. Granola can be a smart way for you to snack during hectic work days because it is also nutrient-rich and has a sufficient amount of natural carbohydrates. Additionally, use modest amounts of nuts and less sugar to make your granola healthier.

Popcorn: Have you ever wondered why popcorn is so popular at the movies? The short answer is that popcorn is simple to make and inexpensive. When done correctly, it can also be a relatively healthy snack. Ziqitza Limited Rajasthan explains that popcorn is mostly carbohydrates and fibre, and has very few calories and will keep you full for a long time. This makes it an excellent office snack.

Roasted Chickpeas: Chickpeas in general are high in protein, fibre, and healthy carbohydrates. Despite the numerous snack options available in India, roasted chickpeas remain one of the most popular street snacks to this day.

Yoghurt: Yoghurt contains healthy bacteria, which are excellent supplements for our gut health. Ziqitza Health Care Limited advises that it is better to consume them during the day, aka when you are at work.

Snacking does not always have to be unhealthy. Choose healthy snacking options to help you maintain a healthy diet and weight.