Healthy Snack options for obese Women

 

Healthy Snacking for Young Women with Obesity

 

Sedentary lifestyles, hectic work schedules and poor eating habits contributing to the rising prevalence of Obesity. Women are approximately 60% more prone to obesity. In India, between 2006 and 2016, the percentage of obesity among adult women (aged ≥20 years) has risen from 12.6% to 20.7%.

(https://www.dhsprogram.com/what-we-do/survey/survey-display-355.cfm)

The concept of weight gain is simple: energy intake exceeds energy expenditure which leads to accumulation of excess amounts of fat in the body causing immense weight gain.

Obesity in women in most cases manifests as abdominal obesity (excessive fat build-up around the stomach), which makes them more susceptible to back pains, knee osteoarthritis, high blood pressure, diabetes and  cardiovascular disease. Obesity indirectly is the cause of millions of deaths each year.

(DOI: https://doi.org/10.3122/jabfm.2011.01.100076)

Obesity can also impact menstrual cycle and fertility and increase complications during pregnancy such as diabetes and hypertension which can compromise the health of both the mother and the baby.

(https://doi.org/10.1002/ijgo.13319)

How to fight the weight issue?

 

 

 

Starving yourself is definitely not the solution for weight loss, but eating wisely. For a long time emphasis has been on breaking down the big meals into multiple small meals in a day.

Enter: Snacking

Healthy snacking is an ingenious way to ensure those untimely hunger pangs are curbed and you do not overeat at mealtime. By inducing a sense of satiety and fuelling your body at regular intervals, healthy snacking prevents  binge eating on  calorie-laden options. GRD Lite is a snack of choice as it improves satiety preventing untimely hunger pangs and has no added sugar.

Essentials in a Healthy Snack for Weight Loss

While protein, carbohydrates (rich in fiber), and healthy fats (nuts and seeds) are vital for overall health, they are equally important in a weight loss plan, as they are digested slower than simple carbohydrates and are more filling which prevents overeating.

Proteins also increase levels of appetite-suppressing hormones which decrease cravings and help in weight loss. Since one single food cannot miraculously “burn fat”, while you eat it, smart choices with these ingredients will help your body to work efficiently for a healthy weight loss.

(https://www.medicalnewstoday.com/articles/324474)

Wholesome Options for Healthy Snacking

 When one talks about Indian snacks, images of hot samosas, kachoris, and vadas come to mind. However, there are healthier choices when it comes to snacking.

Mixed Nuts – Nuts provides healthy fats, protein, fiber, vitamin E, magnesium, selenium and have no cholesterol. Several studies show that eating nuts in moderation assists in weight loss. Pistachios, almonds, walnuts, grab a handful!

(https://dx.doi.org/10.1186%2Fs12937-015-0052-x)

Makhana or Lotus seeds– Roast them with or without ghee and season them for a delicious low-fat snack.

Moong Dal or sprouts salad -Combine protein-rich dal with fiber-rich vegetables and fruits to prepare a healthy and delicious solution to those untimely hunger pangs

Fruit / vegetable platter – Rich in fiber, vitamins and minerals, fruits and vegetables of your choice seasoned with chat masala and a dash of lemon to curb those hunger pangs. Or stick to a single fruit like apples, grapes, pears, oranges which can be incredibly satisfying.

Rava cutlets- Made with semolina and an array of veggies like peas, beans, carrots, potato and mushrooms, try these tasty shallow fried cutlets with a cup of tea.

 

Sundal is a South Indian delicious snack prepared with different types of legumes and lentils and garnished with fresh coconut. 

 

A popular street food, Kathi rolls can be made at home, with whole wheat rotis stuffed with sautéed vegetables ,paneer or eggs ,chicken and ketchup.

Curd Sandwich made from thick curds, whole wheat bread slices, and a select of fresh vegetables of your choice. This delicious snack has fiber and good amounts of protein, calcium, vitamins and probiotics for a healthy digestion.

The Takeaway

Select snacks comprising more than one food group (eg, fruits and yogurt, methi thepla, etc) to consume a wider range of nutrients.

Avoid processed, high fat, sodium and high-sugar snacks and aerated drinks that add to your weight gain woes.

Do not indulge in mindless eating out of boredom as it unnecessarily adds extra calories.

Carry dry, healthy snacks packed in small containers to munch on anytime.

And lastly before embarking on a weight loss plan, consult a registered dietician.

Healthy recipes for weight loss

Oats Methi Muthia (Serves 4)

Healthy and delicious steamed dumplings, a popular Gujrati dish  which can be prepared with variety of veggies and flours

Ingredients

¼ cupInstant Oats, powdered

¼ cupJowar Flour

¼ cupwhole wheat flour

¼ cup curd (low fat)

2 tbsprava (Semolina)

1/2 cupfenugreek leaves (methi), finely chopped

2green chilies, finely chopped

1-inchginger crushed

1/4 tsp turmeric powder

1/4^th tsp cumin powder

Salt, to taste

For the tempering

1 tspvegetable oil

½ tspmustard seeds

1 tsp sesame seeds (til)

¼ tspasafoetida (hing)

1 sprigcurry leaves

Method

In a large bowl, combine all ingredients for the muthia. Make a soft, firm dough adding water gradually.

Boil water in a steamer and set the plate inside.

Take the dough and divide them into equal parts. Grease the hands and shape the dough into cylindrical rolls.

Place these muthia rolls on the steamer plate and cover and cook for 15-20 minutes.

To check if they are done, insert a greased knife into the muthia roll, if the knife comes out clean it is steamed well.

If done, switch off the gas and open the lid and allow it to cool slightly before removing them.

Set in a plate and allow them to cool completely before cutting them into thick slices.

For the tempering

In a frying pan, heat oil, add mustard seeds, and curry leaves and allow them to splutter.

Add hing, sesame seeds and sauté. Finally add the pieces of muthia and toss for a few minutes.

Serve them with hot chai.

Nutritional Information per serving

Energy – 133 kcal

Protein – 5.4 gms

Carbohydrates – 20.6 gms

Fat – 3.3 gms

Fiber – 3.7 gms

Sprouted Chana Chaat  (Serves 2)

High in proteins and fiber ,this easy to make ,tangy ,nutritious snack option is a guilt free indulgence for those mindful about the extra kilos!

Ingredients

1 bowl -Sprouted bengal gram whole (kaala chana)

2 tsp – carrot (finely chopped)

2 tsp – capsicum (finely chopped)

2 tbsp – spring onions (finely chopped) 

1 medium sized tomato (finely chopped) 

2 - Green chilli (finely chopped) 

2 tbsp - Coriander leaves (finely chopped)

½ inch Ginger (grated) 

¼ tsp turmeric powder

1 tsp -roasted coriander and cumin powder 

2 tbsp -Tamarind juice

¼ tsp Black salt (optional)

Salt as per taste

1 tsp Oil

Method

Pressure cook the sprouted chana until cooked.

Heat a frying pan and add oil to it.

Add the chillies ,ginger  and stir fry for a few minutes. Then add the vegetables and continue stirring.

Add turmeric powder and tomatoes and sauté for few minutes covered

Add boiled grams and combine with the vegetables.

Add roasted cumin and coriander powder. Season with black and white salt. Mix all the ingredients well.

Switch off the flame, add tamarind juice, and mix it well. 

Garnish it with coriander leaves and serve.

Nutritional Information per 100 gms

Energy – 82 kcal

Protein – 3.4 gms

Carbohydrates – 15 gms

Fat – 2 gms

Fiber – 6.6 gms