Tag Archives: coconut water

What Are Healthy Snack Options At Work?

Working long hours at office can make it difficult for a working professional to stick to a healthy diet. It is very important to understand the importance of healthy snacking. Healthy snacking keeps you away from piling up unhealthy fat in your body, other than keeping up your energy levels at work. So it’s very important to plan ahead about your daily snack options. Let’s discuss a few healthy and relatively convenient snack options at work.

1. Fruits

Seasonal fruits are one of the best options for snacking. It is a complete package of antioxidants and fiber which boosts immunity and protects from diseases. Fruits also give you a boost of energy and have a high satiety level.

2. Roasted chana(chickpeas)

They are a good combination of protein, fibre, calcium and magnesium. A handful of roasted chickpeas can be one of your snack options which not only give you satiety but also provide other essential nutrients to your body.

3. Almonds

When there is a craving between meals then a snack option you can opt for without a second thought is almonds. Almonds are not only dense with nutrients but also provide energy and keep you fuelled for long. It contains healthy fats, protein, vitamin E and magnesium.

4. Murmura-chana mixture

It is a light and nutritious mixture which can be considered an occasional snack option .It is low calories and fat and can be made healthier and tastier by adding chopped tomatoes, onion, and cucumber in it with a dash of coriander chutney.

5. Trail mix

Trail mix or a mix of either dry fruits, nuts or healthy cereals is a healthy and easy to carry option for working people. It is a good option to keep it in a small jar on your work desk. It is a complete of package of major and minor nutrients. A small portion of either of the mixtures will provide energy and control cravings.

6. Yogurt

Low fat yogurt contains calcium and protein and provides satiety. 1 cup of low fat plain yogurt can be a good option for snacking. Packaged but plain and non flavored yogurt is easily available.

7. Cottage cheese

Low fat cottage cheese/paneer/chhena is a good source of protein and not only provides satiety, but even energy. It can be consumed with seasoning, chopped veggies or fruits. It is can be carried easily to the work place.

8. Coconut water

Coconut water is healthy and one of the best drinks to hydrate the body. Besides helping to remove toxins from the body and aiding in digestion, coconuts have amazing anti-viral, anti-fungal and anti-microbial properties that help to cure many diseases.1 glass of coconut water can be added as a snack in place of tea or coffee.

9. Green tea with apple

A cup of green tea can be a good alternative to a snack. If you add an apple to that, it will add a dose of antioxidants and fiber to your diet.

10. Peanut butter sandwich

Peanut butter whole wheat bread sandwiches are a good option for snacking. Make this old-fashioned treat healthier by using whole-grain bread instead of white bread. Whole grains contain more fiber, B vitamins and minerals than refined grains. Instead of spreading a tablespoon of peanut butter, try to stick to 1 teaspoon of it.

11. Tomato-cucumber sandwich

Tomato – cucumber sandwich with added coriander chutney will be a healthy and easy to carry snack option for working professionals, as it is a good combination of satiety and essential nutrients.

12. Sprouts

It is a power food which comprises of protein and is easily digested. It keeps you full for long durations. The best sprouting can be done with moong dal, chana dal. One can always make it healthier and fiber rich by adding vegetables like cucumber, tomatoes, boiled potatoes and onions.

13. Yogurt with fruits

Do not confuse this with packaged fruit yogurt . We are talking about plain low fat yogurt with a sprinkling of your favorite fruits. It is extremely healthy and tasty and does not require any unhealthy additives such as sugar.

14. Low sugar Dark chocolates

A small serving of low sugar dark chocolates can boost your mood, energy and efficiency levels at work. It is even packed with antioxidants and will take care of any craving that you might have. But please stick to a very small serving and do not get carried away.

— this article is written by a dietitian @ FitHo
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Top 5 Healthy Summer Drinks

During the hot summer months, we all crave to drink lovely refreshing drinks to keep cool. Most of us go for options like cold drinks, soda, packaged fruit juices, etc to keep cool, but should you really be drinking that stuff?

All of those contain high amount of sugar and sodium, which you know isn’t good for you, and even makes you gain weight. So, to make your job simpler of picking refreshing healthy summer drinks that are cool and yummy, here are top 5 drinks that not only keep you refreshed but also help you in manage your weight.

Fresh Lime

Fresh Lime is the simplest yet refreshing healthy summer drink. It is easy to prepare and has numerous health benefits. Limes/lemons contain a high concentration of Vitamin C and antioxidants which is great for your body. A simple recipe for fresh lime can be made by adding some lemon juice in a glass of chilled water with 1 tsp of sugar and a hint of salt. You can also add lemon zest according to your taste, for added antioxidants.


Lassi is a drink that soothes you instantly. Since yogurt is full of healthy beneficial bacteria and digestive enzymes, drinking a glass of lassi not just gives you the needful energy, but also helps in digestion and contains calcium. Studies have shown that yoghurt consumption leads to improve fat burning from the belly as its beneficial bacteria keep your digestive system active.

Lassi can be made by blending yogurt with 1 tsp honey. Use honey instead of sugar as it has higher nutrition value, while giving it a sweet flavor. You can also add rose essence if you like.

Coconut Water

Coconut water contains high content of potassium and minerals that revitalized you instantly. It is a healthy summer drink because coconut water is low in calories and naturally free from fat and cholesterol. It keeps you hydrated for a longer time. Do not confuse it with high fat coconut milk; coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

Coconut water do not require any preparation time. As with most foods, its best had from the source. If you can find someplace that gives you coconut water straight from the tender green coconut, that’s ideal. If not, even packaged coconut water is a good option.

Aam Panna

This Indian drink is made from fresh Mangoes. This drink contain high amount of vitamin C, thus, helps you in boosting your immunity. The antioxidant properties of mangoes acts as an anti-inflammatory agent for the stomach lining that fights acidity and helps in aiding digestion keeping your stomach cool and refreshing.

Aam Panna requires some preparation, but here’s a simple recipe that you can follow:

- Take some fresh mangoes and wash them properly.
– Next boil them and then let them cool.
– Now, peel the mangoes and mash them properly to take out the strain and pulp out of them.
– Add cumin powder, a little amount of black pepper, a bit of salt (as per taste) and a little sugar and stir it well.
– Take a long glass and pour the concentrated drink in it. Add ice cubes and serve.

Fresh Fruit Juice

Fresh fruits are naturally healthy and provide you a burst of energy that keeps you refreshing in the hot summer. Fresh fruit juices are refreshing and very healthy summer drinks as they contain high content of fiber, antioxidants and water, therefore, adding fresh fruit juices to one’s diet helps in lowering one’s risk for heart disease, diabetes and obesity . Avoid packaged fruit juice as they contain high amount of sugar in it.

Fresh fruit juice can be made by using different combinations as you per your choice, availability and preferences.

Incorporate these healthy drinks in your routine to keep yourself refreshing in this hot summer!

— this article is written by a dietitian @ FitHo

Natural Health Drinks

The healthiest natural drink known

to mankind is water. Since our body is 60 percent water one must drink atleast 8-10 glasses of water everyday. Hydrating your body regularly can help boost your metabolism naturally.

Besides water there are some drinks that are known help boost metabolism and lose weight. Let us help you understand more about these other natural healthy drinks and whether they help us lose weight or not.

Some of the most popular natural health drinks that have know to help in weight loss are:

  • Green Tea
  • Cinnamon & Water
  • Coconut water
  • Barley Water

Watch the video below to know the myths and facts behind these natural health drinks.

— this article is written by a dietitian @ FitHo

7 Essential Nutrient Checklist

Some nutrients are important for healthy living and play a important role in daily body metabolism. We eat nutritious food most of the time, but are you meeting your daily requirement? Most of the health problems are due to the imbalance of the nutrients.


— this article is written by a dietitian @ FitHo