Crack the midnight snack
When hunger strikes at
midnight, ditch calorie-rich, fatty food and embrace homemade goodies like
strawberry yoghurt and bhel
A couple of months ago,
Rashi Mehra used to work for a BPO. At the end of the three years that she
spent there, where she worked through the graveyard shift, she got used to
leading a nocturnal existence. But a desire to serve society motivated her to
switch to working for an NGO. But the new job also meant early mornings and an
earlier bedtime.“I find it so difficult to follow my new schedule. I am wide
awake at midnight, raiding my fridge to satisfy my hunger pangs. I end up
settling in front of the TV with a plate of rotis and sabzi. Unsurprisingly, I
have put on three kilos in one month,“ bemoans Mehra.
This scenario might seem
familiar to most of us. Hectic work schedules mean longer nights and
much-delayed dinners. And if it's not work that's keeping you awake at
midnight, it's the latest season of your favourite TV show or a cricket match.
So what does one do when hunger strikes at midnight? Nutrition experts explain
that snacking at midnight is allowed as long as you keep a few rules in mind.
For starters, avoid carbohydrates. Sucheta Pal, a celebrity master trainer and
Zumba education specialist for India explains that one should instead have more
proteins and fibre, as they digest easily. “When you feel hungry at midnight,
your instant reaction is to reach out for fried chips or instant noodles as
they are readily available. Instead, prepare your midnight snacks beforehand
and store them in the fridge so that you can easily have them.“ Amreen Shaikh,
dietician, Wockhardt Hospitals, points out that one should refrain from
ordering in or having processed food.“Have something homemade and light or else
you won't be able to sleep well. And as our metabolism rate generally slows
down in the night, avoid calorie-rich foods as well or else you will put on
weight.“ Prachi Sanghvi, co-founder and head of MyDIETist Nutrition App,
agrees, adding that one must have “good quality protein,“ like paneer. Clinical
nutritionist and dietician Kanchan Patwardhan suggests having a nofrills glass
of jaljira at home with mint to satisfy a craving for salt.“One can also made a
tadka out of steamed mini idlis with less oil. Or, you could make a chiwda out
of healthy options like ragi and bajra.Strawberry yoghurt is a good option as
well, with a maximum of 200 calories.“
Here, experts list out five
midnight snacks that one can have without waking up with a sense of intense
guilt the morning after.
Platter of veggiesfruits
and homemade yoghurt-based dip:
“Prepare a healthy snack
with cut fruits and berries like strawberries, a bit of honey, fresh cream and
a drizzle of chocolate,“ explains Pal.Another option is baby carrot and
cucumber sticks or celery, served with a homemade yoghurt-based dip. “Cucumbers
have negative calories,“ says Patwardhan.
Khakhra mix or bhel with
date chutney:
Sanghvi says that instead
of reaching out for wafers, one can easily rustle up a snack with homemade
khakhras. “Break the khakhra into small pieces. Add onions, tomatoes, mint and
coriander chutney to it. The dish is crispy, tangy, spicy and nutritious.You
can even add masalas,“ she explains. Sukka bhel, explains Pal, is another good
snack. “You can mix the bhel with onions, tomatoes, olive oil and rock
salt.Drizzle it with lime juice. The snack won't leave you feeling bloated,“
she adds. Patwardhan suggests adding date chutney to the mix instead of imli
chutney. “Date chutney has micronutrients like iron and calcium,“ she points
out.“And depending on the ingredients you add to the bhel, like peanuts, the
calorie count of one serving can vary between 150 to 250 calories.“
Crackers tortilla chips
topped with veggies:
Shaikh says that crackers
topped with vegetables are a favourite.
“The calorie count h
depends on the serving but it would usually be less than 200 calories,“ she
says. Sanghvi explains that tortilla chips with yoghurt-based homemade dip or
even hummus is a good option.“You can have hummus with brown pita bread,“ she
suggests.
Fruits, as a popsicle or
kulfi:
To satisfy your sugar
cravings, says Sanghvi, one can cut fruits like kiwis, strawberries and oranges
into bite-sized pieces and mix them with coconut water. “Then freeze them like
you would a popsicle and then have it a day later.“ Pal says she cuts fruits
and mixes them with lemon syrup and honey in kulfi moulds. “I serve it as
dessert when I have people over. One serving comes with less than 100
calories.“
Almonds, smoothies and
protein shakes:
A glass of oats and
strawberry smoothie can be anywhere between 150 to 180 calories says
Patwardhan. Pal, who explains that she has a lot of protein as she exercises,
says that she mixes whey protein with milk and honey and keeps it in the
fridge. “It gets nice and creamy. I have it with oatmeal and nuts,“ she adds.
Another option is to soak oats in yoghurt for ten minutes and have it with
honey and almonds. However, experts caution that one must limit the consumption
of nuts as they can add to your fat intake. “100 gms of good quality almonds
have 700 to 800 calories. So ensure that you only have a handful of such nuts,
with a couple of almonds and walnuts. They are a good midnight snack,“ says
Patwardhan.
|
Anu Prabhakar
|
TOI2APR16
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