Lesson 3 of 4
What makes a better snack?
Direct answer: ICMR-NIN suggests snacks such as vegetable or fruit salads with seeds or nuts and a topping of yoghurt, or roasted or boiled beans, lobia, chickpeas and peanuts. Good snacks bring food-group value, such as fibre, protein or fruit, without much added sugar, fat or salt.
Why pair protein and fibre?
ICMR-NIN notes fibre increases the satiety value of food, and pulses bring both protein and fibre.
How do I check a packaged snack?
ICMR-NIN's thresholds for solid foods (per 100g) are 250 kcal, 3g added sugar, 4.2g added fat and 625mg salt; above these, a food counts as HFSS. Compare with the per 100g column on the label.
Are packaged snacks off the list?
ICMR-NIN advises restricting ultra-processed and HFSS foods, so keep fresh options as the base. For any packaged snack, compare the per 100g column on its label with the thresholds above.
FAQ
Is fruit a good snack?
ICMR-NIN suggests fruit salads and at least 30g of fruit with every meal.
Where can I see more snack ideas?
ICMR-NIN suggests fruit or vegetable salads with seeds or nuts and a little curd, or roasted or boiled chana, lobia or peanuts.
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 snack ideas and 30g fruit per meal, PDF p. 18 / printed p. 1; fibre and satiety, PDF p. 25 / printed p. 8; Table 15.1 thresholds and Guideline 15, PDF p. 113 / printed p. 96; restrict HFSS and UPF, PDF p. 116 / printed p. 99
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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.