Nine snack options
- Fruit with plain curd.
- Roasted chana with cucumber and lemon.
- Vegetable sticks with hummus.
- A small bowl of sprouts that have been cooked thoroughly.
- Poha with peas and peanuts.
- Whole-wheat toast with peanut butter and fruit.
- Idli with sambar.
- Milk or unsweetened soy drink with a banana.
- Chana chaat made from fully cooked chickpeas.
Choose for your day
If dinner is soon, a light snack may be enough. If there is a long wait, combine a fruit or vegetable with a protein food such as curd, beans or roasted chana. Portions vary with appetite and activity. WHO advises a varied diet with fruit, vegetables, pulses and whole grains while limiting excess salt and free sugars.
Packaged snacks
Packaged foods can be convenient. Compare labels for sodium, added sugars and portion size. An occasional snack does not define the quality of your whole diet.
Quick answers
Is chai okay with a snack?
It can be. Consider how much sugar you add, and choose a snack that suits your appetite.
Do evening snacks cause weight gain?
Timing alone does not tell you that. Overall food intake and individual circumstances matter.
General information only. Food needs vary; ask a qualified clinician or registered dietitian about individual medical needs.