Need extra energy? Try pairing your fruits with nuts or yogurt

By Ashika Rajan, Trainee Reporter
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To satisfy our unwelcome hunger pangs, many of us search for canned or fried snacks. It should be remembered, however, that these foods are high in sugar and salt and should be avoided.

Instead, healthier options such as fruits can be consumed as substitutes.

However, did you know that by pairing fruits with a few unique foods, you can get even more out of them?

Throwing light on how one can do just that, Shivika Gandhi, a nutritionist stated that “Grabbing a fruit for healthy evening snacking? Great choice there! However, we do not achieve complete satiety, and then begins the binge trail of chips, biscuits, and namkeen (savory snack foods)”.

So, what’s the best way to avoid binge-eating?

Dr. Shivika Gandhi recommended that “the best way to add more substance to your fruit is by combining it with nuts or yogurt (good fats or protein). This will result in increased energy density and keep you full for longer.”

What can you have?

For example, try consuming an apple with a few walnuts. This feeds the appetite for a longer period.


What is energy density?

In simple terms, energy density refers to the number of calories (energy) found in a given amount of food. There are a lot of calories in high-energy-density food. Yogurt and fruits may be eaten together, and their possible prebiotic and probiotic effects can provide additional health benefits. As per the nutritionist, substituting fruit and yogurt for high-energy, nutrient-deficient snacks may help people eat fewer calories.

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