Is Inter-meal Munching a Healthy Habit?

Munching between meals is often seen as an unhealthy habit. Mostly because the snacks we usually munch on are unhealthy and could be high in calories, fat, sugar, and salt, and low in essential micronutrients. But it is wrong to think that inter-meal munching is a bad idea. In fact, eating the right inter-meal snack may aid satiety, and even promote some dietary goals such as weight loss. There are many ways to turn it into a healthy habit. In this article, we explain how to do so.

Richa Pande

Eating at short and frequent intervals has many health benefits. It can aid in satiating the appetite preventing binge eating episodes later. This can make your weight loss journey easier. It helps in stabilizing blood sugar levels. It supports efficient metabolism mechanism compared to a slower metabolism which results from skipping meals. Eating at shorter intervals is also good for your digestion. Eating an inter-meal snack rich in complex carbohydrates with protein has been found to improve mood and productivity.

Stress and Inter-meal Munching

Have you noticed you tend to experience hunger pangs more when you are having a hectic day, or you prefer unhealthy foods when you experience stress? Similarly, we choose to have an extra meal on a stressful day. Evidence suggests that if you experience stress occasionally, stress can shut down your appetite. But if stress episodes persist, it can lead to hunger pangs, and increase in consumption of food high in fat and /or sugar.

Screen time and Munching Habits

Prolonged screen time is associated with increased appetite and unhealthy snacking habits. Note that all screen time is not of the same quality. Leisure screen time is not similar to educational screen time.

Are Claims Made by Products Really True?

All the claims made by brands in food marketplaces are not true at all. Some does not even make any sense. For instance, NO CHOLESTEROL claims on plant-based uncooked foods such as pasta. Consumers who check information on food labels can smartly identify the truth behind the marketing gimmicks. These are some tips that can help you in making smart choices:

Switch to healthier munching alternatives such as roasted chana, murmura with cut vegetables, khakhra, makhana, etc.
Choose recipes made from fruits and vegetables as your inter-meal snack. For example- soups, salads, zoodles, etc. Top it with seeds like sesame seeds, chia seeds, and flaxseeds
30-50 grams of nuts such as cashews, almonds, peanuts, walnuts, pistachio, etc. make a healthy inter-meal snack.
Pick products that have less additives and preservatives.
Pick foods high in fibre and protein.
Choose foods that provide 200-230 calories or less per serving.
Eat packaged foods as per the recommended serving size.
Choose products low in saturated fats.
Choose to eat whole fruits instead of drinking juice or flavoured juices available in the market.
Pick juices with no added sugar and sugar substitutes and prefer the ones with more fruit and vegetable concentrates.
Include fresh fruits and salads in your diet.
Check the ingredients list. Avoid products containing Palm oil/ Palmolein.
Choose products made in vegetable oils other than coconut or palm oil that are high in saturated fats. For example, sunflower, rice bran or any other oil that contains less saturated fats.
Check the quantity of sodium present in the product. Choose low sodium products.
Not all baked snacks are healthy, they may still contain palm oil or palmolein or high amounts of fats and calories. Don’t fall for the claim. Always check the ingredient list and the nutritive value table.

All Editorials

The Emerging Crisis of Antibiotic Resistance

One of the greatest medical discoveries of the 20th century, antibiotics have saved countless lives by efficiently treating bacterial infections around the globe. However, the overuse and abuse of antibiotics have given rise to a formidable adversary, antibiotic...

The Significance of IRR in Investment

Shri Sharad Ranjan and Shri Hariti Tyagi The BackstoryThe relationship manager of a well-established bank reached out to my daughter, who is in the beginning of her twenties, and proposed an investment plan. The investment plan, according to him, is the best...

Sabudana Unveiled: The Tapioca Tale and Beyond

Sabudana holds a special place in the hearts and traditions of millions. These small, translucent globules have become synonymous with fasting seasons in India, particularly during religious festivals like Navratri, Shivaratri, Ekadashi, and Saawan season. During...

Recurrent pregnancy loss

With an increasing number of affected couples, recurrent pregnancy loss (RPL) has become a widespread reproductive health problem. Clinically, it is defined as the loss of three or more pregnancies before the foetus reaches viability. It affects approximately 3...

From Grain to Gain: Mastering the Art of Aata Selection

Are you aware of what goes into that essential ingredient that forms the foundation of countless Indian meals? Yes, we're talking about aata, the versatile flour that brings us the beloved rotis, chapatis, and parathas. But have you ever stopped to consider the...

Are freebies good for economic health and can they empower the poor?

Does India need freebies from the government to survive? What is now popularly called the ‘freebie politics’ has its own economic implications. As the proverb goes there are no free lunches, freebies in the form of free units of power can be detrimental for the...

DNA Fingerprinting: A key to know your ancestry

A new field of study was opened in 1984 when Professor Sir Alec Jeffreys generated the first genetic fingerprint in his lab at the University of Leicester. Talking about his discovery, Sir Alec said, "My life changed on Monday morning at 9.05 am, 10 September 1984....

Decoding the Secrets of Buying the Best Saffron

Did you know that saffron is one of the most expensive spices of the world? It is used in a variety of dishes in India. Its application extends to traditional medicine and cosmetics as well. Also, saffron is an important part of many religious ceremonies in India,...

Rise and decline of the Consumer Movement in India

The consumer movement is an organised social movement that promotes consumer protection and is often led by consumer organisations. It argues for consumer rights, particularly when those rights are actively violated by the activities of corporations, governments, and...

वॉयस की 40वीं सालगिरह

उपभोक्ता शिक्षा और जागरूकता में 40 वर्षों से काम कर रही है कंस्यूमर वॉयस कंस्यूमर वॉयस लगातार 40 वर्षों से उपभोक्ता शिक्षा और जागरूकता के क्षेत्र में संघर्षरत एक स्वयंसेवी संस्था है। वॉयस लगातार भारत में उपभोक्ताओं के लिए उनके उपभोक्ता अधिकारों के संघर्ष कर रही है।...

40 years of VOICE – The Beginning

There is no particular date on which we launched VOICE in April 1983 at the Delhi School of Economics campus at Delhi University. There was no launch ceremony or event. It was born out of the drafting of a complaint by VOICE signed by me and about 30 of my students....

Buttermilk: A Refreshing Summer Drink

Buttermilk is an excellent summer beverage that is not only refreshing and delicious, but also good for your health. Buttermilk has numerous benefits, including being low in calories and fat, high in protein and calcium, and containing probiotics which can help...

Women’s Health and Nutritional Needs

Every year we observe March 8 as International Women’s Day. According to the Unite Nations, the purpose of this day is to uphold women's achievements, recognize challenges, and focus greater attention on women's rights and gender equality. The state of women's health...

Makhana: A Superfood for Sure!

Makhana, also known as Foxnut, is a widely consumed snack during fasting in India. It is becoming a popular snack among health-conscious consumers due to its healthier nutrient. Makhana is mixed with different seasoning and flavouring substances, and a range of ready...

Maltodextrin: What is it?

If you go through food labels, you must have come across maltodextrin in the ingredient list. It is a commonly used ingredient in processed packaged foods. Maltodextrin has several applications in the food industry, has some health benefits but it has also been...

Gut Microbiota and Nutrition

Human gut is home to many species of microbes, collectively referred as ‘gut microbiota’. They can be both symbiotic and pathogenic in nature, coexisting together without causing any trouble. Sometimes this balance could be disturbed due to infectious illnesses,...

Choosing Quality Eggs

Eggs are one of nature's most nutrient-dense foods. They are rich in essential micronutrients and provide high-quality protein. There are innumerable benefits of eating eggs regularly. Selection of eggs is simple, but presence of different varieties of eggs in the...

Healthy Workplace, Healthy You: Preparing workforce for a safe, healthy and sustainable food system through the Eat Right Campus

Apart from your own home, which place do you eat most frequently on a daily basis? If you think about it, it is likely to be your office, college or an institution that you visit regularly. In today’s fast-paced environment, a large number of working professionals and...

Eat Right Challenge

Food Safety and Standards Authority of India (FSSAI), has initiated the Eat Right India movement. The movement is based on three key themes, ‘if it’s not safe, it’s not food’ (safe food), ‘food should not only serve the palate but is also meant for body and mind’...

Chocolates: Are they Good or Bad for Health?

Chocolates are either critiqued to have negative impact on health or are portrayed by the marketers to have health benefits especially dark chocolates. The truth is that the composition of every chocolate is different from the other one, and this along with the amount...

Diet Soda: Are they good for your health?

Diet sodas are a popular beverage all over the world, among people of all ages who are anxious to reduce their sugar or calorie intake. Instead of sugar, artificial sweeteners, such as aspartame, cyclamates, saccharin, acesulfame-k, or sucralose, are used to sweeten...

State Food Safety Index 2021-22

To encourage States/UTs to improve their performance and work towards establishing a proper food safety ecosystem in their jurisdiction, the Food Safety and Standards Authority of India (FSSAI) has released the State Food Safety Index (SFSI) annually for each...

Choosing the Right Cookware and Tableware for Your Home

We take utmost precautions while handling food to prevent contamination or any food hazard. However, have you given a thought about the utensils in which it is cooked, served, or stored? In this article, we will discuss cookware and tableware made from different...

Eat Right India: Steadily Reforming India’s Food Ecosystem

Safe foods and healthy diets are critical in the context of India's rising burden of food borne diseases, under-nutrition, micro-nutrient deficiencies and non-communicable diseases (NCDs) like hypertension, diabetes, heart related diseases, etc. According to the...

EatSmart Cities Challenge

The Food Safety and Standards Authority of India (FSSAI) in association with the Smart Cities Mission under the aegis of Ministry of Housing and Urban Affairs (MoHUA) recently announced the winners of the EatSmart Cities Challenge. The 11 winning cities include...

Stay Healthy This Summer!

Summers are here, and accordingly we must make some dietary changes in this season to adapt to the heat. Summer calls for a diet which helps us to cool down our body temperatures. As temperature rise, we tend to sweat more in summers therefore keeping ourselves...

Reducing Anaemia through Large Scale Food Fortification

Micronutrients are essential to sustain life and for optimal physiological functions. High prevalence of micronutrient deficiency is affecting the lives of more than 2 billion people in the world despite substantial efforts to decrease its prevalence for the past few...

Home Buyers Interests Put Above All

In civil appeal No. 3778 of 2020 in the Supreme Court, the bench of Judges M.R. Shah and B.V. Nagarathna, in case of Amit Katyal V/S Meera Ahuja & others, allowed the withdrawal of Corporate Insolvency Resolution Process (CIRP) against a builder in an application...

Testing: Critical for Ensuring Food Safety

Food safety is one of the major determinants of a sound and cohesive healthcare system in a country. As food chains are becoming longer, complex and globalized, contamination of food leading to food borne diseases is a growing concern. Unsafe food not only poses a...

Is Vegan Meat Healthy For You?

Will eating more plant-based or vegan meat benefit both our health and the environment? This question has been a debatable and an ongoing one. People believe that plant-based meat could be a sustainable answer to global environmental concerns. However, many...

World Consumer Rights Day: Do Consumer Courts treat consumers as kings?

Since 1983, March 15th has been celebrated as World Consumer Rights Day. It is the day when the US President, John F Kennedy sent the message to the US Congress in 1962 outlining the four fundamental consumer rights - the right to safety, the right to be informed, the...

Food Systems Approach: Towards achieving safe, nourishing and sustainable diets

Food is an integral part of our life and thus there has always been an exclusive focus on what we eat. Unless the food we eat is safe, we become vulnerable to food-borne illnesses, which in turn reduces our ability to absorb nutrients, fight infections thereby,...

Devising a healthy trans-fat free life

The growing incidence of non-communicable diseases is a wakeup call for us to ensure we create a safer food system and understand why trans fats is a critical challenge for our country, writes Shri Arun Singhal, CEO, FSSAI. As the world is advancing and systems are...

A2 Milk: Why you should know more about it?

You might have heard about A2 milk and the claims that it is better than the regular milk (A1 milk) commonly available in the market. Consumer perceives such milk as better option than regular milk. Even A2 ghee too is perceived as healthier. But, what’s the reality?...

Are health drink powders actually good for you?

Intro: India is one of the largest consumer markets for malt-based drinks in the world. Malt-based products are marketed as ‘health drinks’ and are specifically targeted at children, and their parents. They are often marketed as an essential product that provides...

Maximise health by minimising salt, sugar and fat

It is increasingly becoming apparent that high consumption of salt, sugar and fat is one of the prime reasons behind the risk of developing lifestyle diseases like diabetes, hypertension, cardiovascular diseases, etc writes Shri Arun Singhal, CEO, FSSAI. Not all fats...

Why hydroponic foods are good for you

Our food systems are constantly evolving every day. Innovations like vegan meats and NutriLock technology are already transforming our food systems. These innovations not only improve the nutritional adequacy of food, and its taste but also address sensitive issues...

Is your food coming from a hygiene-rated eatery?

Is your food coming from a hygiene-rated eatery? The past 18 months have taught us many things besides cooking. And there we saw, a sharp increase in ordering food online just after the situation started getting better. While cooked food delivered at home has been...

Keep these 5 things in mind while buying jewelry onlinez

Keep these 5 things in mind while buying jewelry onlineWe think we all are aware of the nitty-gritties of buying stuffs online. Sure. We’ve been quite habituated with the techniques of checking different sites for price, quantity, offers etc to ensure the best buy....

Why there is a liking for organic products

Why there is a liking for organic productsWith the greater awareness about the health hazards and the intensity of damage chemical products could cause to the body, consumers got a little push towards the organic products. The transformation of adopting organic...

Sustainable Living with Smart Home Technology

Sustainable Living with Smart Home TechnologyWith global warming on the rise and increasing concerns about our carbon footprint, it is time that we start adopting sustainable means of living. Although we have made leaps in waste management, we are yet to address the...