Snacking does not have to be the enemy of good health. A leading cancer surgeon has explained that when chosen wisely, snacks can actually support fitness and overall well-being. Dr Jayesh Sharma, a cancer surgeon based in Raipur, believes that snacks and a healthy lifestyle can go hand in hand, as long as the food is light, nourishing, and rich in protein and fibre.
In today’s fast-paced lifestyle, snacks contribute a significant portion of daily calorie intake. Unfortunately, they are often linked with sugary and ultra-processed foods that provide quick energy but little nutrition. Dr Sharma explains that snacks should act as a gentle bridge between two main meals, helping control hunger without overloading the body. The key is moderation and quality, as heavy or processed snacks can disrupt digestion and lead to frequent hunger.
According to Dr Sharma, sugary foods cause sudden spikes and drops in blood sugar, making people feel hungry again very quickly. To avoid this cycle, snacks should focus on protein and fibre, which help maintain steady energy levels and keep the stomach fuller for longer. He also points out that foods eaten straight from packets, such as chips and biscuits, should generally be avoided.
While health is important, taste also matters. A snack should be enjoyable so that healthy eating feels sustainable. Based on this balance, Dr Sharma shared five simple and guilt-free snack options that are easy to include in daily life. Chickpeas paired with a small amount of jaggery provide energy and nutrients when portions are balanced. Roasted makhana is another excellent low-calorie option that can be eaten in small quantities. A sprouts salad with light seasoning and lemon offers freshness along with protein. A roti roll filled with vegetables and salad makes a filling yet wholesome snack. Idli with coconut chutney is also a light and satisfying choice.
Dr Sharma’s advice highlights that mindful snacking can improve energy levels and support fitness goals without compromising on taste. Choosing natural and minimally processed foods can make snacks a healthy habit rather than a guilty pleasure.
