When you are busy, it’s easy to make some noodles or grab a packet of biscuits. While these foods fill you up (and are delicious), they are mostly empty calories with no nutritional value. Packaged food is also believed to cause a lot of diseases including cancer. The right food, on the other hand, can help you stay healthy and prevent many common illnesses, even keeping the annoying seasonal flu at bay. Here are some healthy snack ideas that will not just satiate that hunger but nourish you as well.

Greek Yogurt

It’s delicious. It’s filling. And it’s packed with nutrients. Including yogurt in your diet is also associated with lower body weight, body fat percentage, and waist circumference. Greek yogurt is extra thick and can taste a little like ice cream if you put in a few drops of vanilla essence. Rich in probiotics (bacteria that may improve digestion and increase your immunity), it contains eight grams more protein per serving than regular yogurt. It’s also lower in carbohydrates than regular yogurt. There are many ways to have yogurt. Drizzle it over fruits, add in some spices to make a tangy raita, or simply have it straight out of the tub. As it has a tangier flavor, it can be used as a healthier substitute for mayonnaise or sour cream.

Oatmeal

Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. There are many science-backed health benefits of oatmeal. These include weight loss, decreased risk of heart disease, and lowered blood sugar. Choose steel-cut varieties rather than rolled oats. You can make oatmeal in both sweet and savory versions. For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with parmesan, or try cooking oatmeal with spinach and poached eggs. For a sweet dish, you can cook it with peanut butter or add any fruit of your choice. You can grind oats to make cake batter or rotis. Use this instead of regular flour.

Quinoa

Quinoa looks and cooks like a grain. But it’s an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids and offers the same energy and satiety you would get from meat, minus the fat or cholesterol. Quinoa is low in sugar and carbohydrates. It’s thus helpful for anyone trying to prevent or manage diabetes. It also has a low glycemic index, and it’s gluten-free. There are a variety of ways to cook quinoa. YouTube has tons of fun recipes. You can even make pulao or biryani with it. If you want a quick snack, mix some quinoa in your pancake batter, bake some cookies with it, or toss some cooked quinoa in while making scrambled eggs.  

Sweet Potatoes

Sweet potatoes are super nutritious. They are rich in vitamins, minerals, antioxidants, and fiber. They provide a good amount of vitamin A, vitamin C, and manganese. They are also believed to have anticancer properties and may promote immune function. They are great for your eyes and the reproductive system as well. They come in a variety of colors but the darker they are, the richer they are in beta-carotene, an antioxidant that has a horde of health benefits. Boiling is often considered the worst method for retaining nutrients in your food. But when it comes to sweet potatoes, boiling is good. It retains more beta-carotene and makes the nutrient more absorbable than other cooking methods. So, boil a couple and eat it with salt and pepper, or make mashed potatoes with it. Have them fried (like French Fries) or bake them in the oven. You can also air-fry thin slices to make (sweet) potato chips.

Avocado

Avocados contain a wide range of nutrients. Some health benefits of eating avocado may include improving digestion, lowering the risk of depression, and preventing bone loss. Avocados contain high levels of healthy fats that can keep a person fuller between meals. Eating fat also slows the breakdown of carbohydrates, which helps keep blood sugar levels stable. Avocados are easy to eat. The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper (or peri-peri if you like spicy foods). You can smear some mashed avocados on bread, toss a few slices with cucumbers and carrots, and make a salad, or have it in a smoothie form. It can also be a good substitute for mayo in your sandwiches.