Level 03

Choose with Confidence

How do I choose better food every day?

Learn how to make better food decisions.

All Snacademy levels
    1. 1.Should you snack between meals?ICMR-NIN suggests two to three meals a day and not snacking in between. Here's what that means, and how to snack better when you do.
    2. 2.Hunger, cravings and mindless snackingIs it hunger, a craving or just habit? Simple checks to tell them apart, and practical ways to snack on purpose instead of on autopilot.
    3. 3.What makes a better snack?ICMR-NIN's snack ideas: fruit or vegetable salads with seeds or nuts and curd, roasted or boiled chana, lobia and peanuts. Plus label checks.
    4. 4.Snack planning for office daysPlan office-day snacks the simple way: decide ahead, portion it, keep water close, and lean on fresh options ICMR-NIN suggests.
    1. 1.Eating out and ordering inRestaurant or delivery? ICMR-NIN says choose carefully outside home. How to pick dishes without giving up the foods you enjoy.
    2. 2.Street food: how to choose safelyICMR-NIN calls street foods generally wholesome and fresh, but hygiene matters. What to look for at a stall before you order.
    3. 3.Salt when eating outICMR-NIN advises no more than 5g salt a day, about one teaspoon. See where salt hides in snacks, pickles, papads and ready-to-eat foods.
    4. 4.Festivals, parties and travelOne festive meal doesn't undo a balanced week. Practical ways to enjoy festivals, parties and travel days without strict rules.
    1. 1.Ultra-processed foods explainedICMR-NIN sorts foods into minimally, moderately and ultra-processed, and flags HFSS foods. Learn the categories and how to use them.
    2. 2.How much protein do you need?ICMR-NIN's 2024 figures: average requirement 0.66g protein per kg a day, RDA 0.83g per kg. What that means and where to get it.
    3. 3.Does fruit have too much sugar?Fruit sugar isn't added sugar. ICMR-NIN suggests 100g fruit a day and at least 30g with each meal, and prefers whole fruit over juice.
    4. 4.'Fat-free' and sugar claims: what they meanFSSAI sets exact limits for 'free' and 'no added sugar' claims. Learn what they mean, and why 'free' of one thing isn't the whole story.
    5. 5.Superfoods and supplements: what they can't doNo single food has every nutrient, says ICMR-NIN. Why 'superfoods' and pills can't replace a varied diet, and when to ask a doctor.

Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.