Lesson 1 of 4
Should you snack between meals?
Direct answer: ICMR-NIN's 2024 guidelines list eating two to three meals a day and not snacking in between among good eating habits. They also describe better snack options for when you do eat between meals. So the honest answer: snacking is optional, and if you snack, make it count toward your day's food groups.
Why does ICMR-NIN suggest fewer eating occasions?
Its guidelines note that eating more than your body needs over time can lead to overweight; frequent snacking makes that easier to do without noticing.
Does snacking make you put on weight?
Not by itself. ICMR-NIN links weight gain to excess energy intake with reduced activity. A snack is part of the day's total, not extra to it.
When might a snack make sense?
When a long gap between meals leaves you very hungry. A planned snack can stop you overeating at the next meal; needs vary, so ask a dietitian for personal advice.
FAQ
Is a snack the same as a mini meal?
Treat it like one: count it in the day's plate.
What should a snack be?
See the next lesson for ICMR-NIN's ideas.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1, eating habits (meal frequency, no snacking in between), PDF p. 19 / printed p. 2; intake above requirements and overweight, PDF p. 19 / printed p. 2; excess energy intake and reduced activity, PDF p. 79 / printed p. 62
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Snack Better: all 4 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.