<div>It’s 6 pm and you’re still working on a particularly tricky presentation. Your stomach grumbles. The wholewheat, non-mayo, low-calorie sandwich you had for lunch seems a distant memory, almost from another lifetime. You find yourself reaching for that packet of crisps or biscuits along with a cup of coffee. Sounds familiar? What’s even more familiar is your surprise at the end of the month when the needle on the weighing scale swings sharply to the right. You have been eating a healthy breakfast, lunch and dinner and yet you have piled on the pounds.<br /> </div><div>“A healthy diet is not only about the main meals, but all the little ones we have in between. It’s all about what you munch on in office or while watching television,” says Karuna Chaturvedi, chief dietician at Apollo Hospital. There is no disputing the fact that the healthiest things are natural. “Eat fruits such as guava, strawberries, apples, oranges and papaya, or a green salad for those mid-meal hunger pangs,” recommends Chaturvedi.<br /> </div><div>However, there is no denying that most of us prefer to keep a packet of comfort food in our office drawer. And somehow a bowl of wafers works better than an apple while watching a movie on television.</div><table width="100" cellspacing="5" cellpadding="5" border="0" align="right"><tbody><tr><td><span style="color: rgb(255, 0, 0);"><strong>It’s better to eat a regular cookie once in a while than one that is sugar-free.</strong></span></td></tr></tbody></table><div><br />The market is full of products that claim to be healthy, even suitable for those on a diet. But what should you look out for when picking up a snack from the rows of products available? First, sodium content should be as close to zero as possible. “Research says we should not consume more than 5 grams of salt a day. A packet of crisps contains more than that,” says Shikha Sharma, a leading nutritionist and wellness specialist. Second, sugar should be as low as possible. Third, trans fats should be zero. “They are very harmful and block your arteries.” Fourth, fibre should be high — at least 5-10 per cent per serving. Even if this requires you to do some mental math, do calculate the fibre content. And lastly, it’s the energy value or calorie content. The lower it is, the healthier is the food. Generally 20-22 calories per serving size is okay. For instance, if something has 400 kcal per 100 grams and has 20 portions, then each serving has only 20 calories, which is fine. “In most natural products, the calorie content is very low except in the case of nuts which, though high in energy value, are still healthy,” says Sharma. She says the exception to the rule is diet cola, which though low in calories is unhealthy because of the added chemicals.<br /> </div><div>If a box of snacks, say tortilla puffs, weighs 100-150 grams, it should have 1-2 grams of salt, less than 5 grams of sugar, no trans fats, 5-10 per cent fibre and 375-400 kcal. This will be a healthy snack if you don’t have the whole packet. “Moderation is essential,” says Sharma.<br /> </div><div>Baked snacks that meet the above criteria are a good option. As are roasted chana with skin, seeds such as those of sunflower and flax, and nuts such as almonds and walnuts. Sharma also recommends muesli, but warns that it’s meant only for people who exercise; else the rich food would lead to weight gain.<br /> </div><div>Walk into a grocery store and you are often tempted by goodies such as chocolates, cookies, cake mixes and gulab jamuns, all claiming to be sugar-free and hence healthy. Sharma disputes these claims. “Sugar-free means they have used some other sweetener which actually makes them unhealthy.” It’s better to binge on a regular chocolate or cookie once in a while rather than eat the sugar-free ones.<br /> </div><div>If you wish to have a chilled drink, try plain or flavoured soya milk. It’s high in protein and helps lower cholesterol. “Often it contains cane sugar which isn’t that healthy. So try finding one without it.” Green tea should be the hot beverage of choice. It has antioxidants that help in maintaining good health. <br /> </div><div>With more people now becoming conscious of what they eat, stores such as Godrej Nature’s Basket have set up a whole section on health foods. “While people don’t openly ask for health food, they pick it up when they see it,” says Mohit Khattar, its managing director. He adds that while big brands haven’t launched many options, there’s a whole range of healthy snacks available from smaller entrepreneurs.<br /> </div><div>So the next time you are at a grocery store and reach for the nearest packet of a tempting snack, do read the nutritional information on the packet. And, if still in doubt, pick up some fresh fruit or vegetables instead.</div><div> </div><div>smita(dot)tripathi(at)bworldmail(dot)com <br /><br /><span style="color: rgb(34, 34, 34); font-family: arial, sans-serif; font-size: 13px; line-height: normal;">(This story was published in Businessworld Issue Dated 17-12-2012)</span><br /><br /> </div>
