Healthy and Sustainable food

choices
 What is a Snack?

• A snack is a food and/or beverage consumed between meals when

you are hungry or bored. It should be:
• Nutrient-rich and planned as part of your daily menu.
• Satisfying enough to “tide” you over until the next meal without
spoiling your appetite.
• Smaller than a regular meal.
• Quick, convenient and easy to make.
• Low in fat (total, saturated and trans fat), sodium (salt), cholesterol,
added sugars and alcohol.
 A smart snack is a mini-meal that helps provide nutrients and food energy.

• The five food groups are grains, vegetables,

fruits, protein foods and dairy products.
• Consume a variety of foods and beverages
within each food group.
• A few examples of smart snacks are whole-
grain breads and cereals, fresh vegetables
and fruits, low-fat dairy and lean protein
foods.
• A smart snack includes items from two of these food groups. For example, bean dip
spread thin on crackers or a piece of fruit and low-fat milk.
 Know When to Snack
• A healthy snack satisfies between-meal hunger.
• It allows you to go to lunch or dinner without being overly hungry and
able to make healthy choices.
• Enjoy a snack two to three hours before a meal so that your appetite
isn’t ruined for the next main meal.
• Eat slowly to savor the flavor of the food.
• Spread your snacks throughout the day.
• Going hungry for long periods may cause you to crave high
carbohydrate foods (e.g. cookies and chips) that are often full of
refined sugars, have too much fat and are low in fiber. Try not to do all
your snacking in the evening.
 Practice Portion Control
• Eating a small portion of food can take away hunger pangs between meals without spoiling your
appetite for the next meal.
• Pay attention to portion size, because many people eat enough for several servings.
• Examples of appropriate portion sizes are four to six crackers, one regular size muffin or a piece
of fruit.

To limit the amount of food or drink consumed:

• Choose a small-size snack, and avoid “super,” “mega” and other oversized items.
• Serve it in the smallest plate, bowl, cup or container possible.
• Share a large snack with a friend, or save some of it for later.
Don’t let a snack replace a meal. If a snack sometimes takes the place of a meal, however, choose
meal-type food (e.g. a sandwich, a hearty salad or a small entrée).
 Read Food Labels
• The Nutrition Facts label will help you determine the fat,
sodium, cholesterol, vitamin, mineral and fiber content
of foods, as well as the number of calories.
• Choose foods and beverages that are low in fat (total,
saturated and trans fat), cholesterol, salt, added sugars
and alcohol.
• Consider the serving size and the number of servings in
the container. Sometimes snack packages provide more
than one serving. If the package says “Serves 2,” it
contains twice the calories listed on the Nutrition Facts
panel.
 Healthy Snacks
When you crave something sweet, sour, salty, savory, crunchy or chewy, choose a healthful snack that is low in calories,
added sugar and fat like these foods and beverages.
• apple or banana
• whole-wheat crackers with bean dip
• cheese sandwich
• hummus (chickpea dip) and pita bread
• string cheese or individually wrapped cheese
• salsa and baked tortilla chips
slices
• 100% unsweetened fruit or vegetable juice
• carrot sticks or other ready-to-eat raw veggies
• glass of plain or chocolate milk
with low-fat dressing or tofu dip
• hard-cooked egg
• cereal with milk, fruit and yogurt smoothie,
• cold piece of roast chicken
• fortified cereal bar
• trail mix (ready-to-eat cereals mixed with raisins
• fruit flavored yogurt,
or other dried fruit)
• frozen fruit bar
• ¼ cup nuts
• canned fruit packed in juice,
• ¼ cup sunflower seeds
• peanut butter and pretzels https://hgic.clemson.edu/factsheet/planning-for-snacks/
Common Indian Snacks preparations
 Soups

• Soup is a primarily liquid food, generally served warm or hot (but may be cool or cold), that is
made by combining ingredients of meat or vegetables with stock, milk, or water.

• Hot soups are additionally characterized by boiling solid ingredients in liquids in a pot until
the flavors are extracted, forming a broth.
• The word soup comes from French soupe ("soup", "broth"), which comes through Latin suppa ("bread
soaked in broth") from a Germanic source, from which also comes the word "sop", a piece of bread used
to soak up soup or a thick stew.

• The earliest evidence for soup in human culinary practice dates to the Upper Palaeolithic period when
thermally altered rocks became commonplace in the archaeological record.

• In traditional French cuisine, soups are classified into two main groups: clear soups and thick soups.

• Clear soups are bouillon (broth) and consommé (a combination of ground meat with carrots, celery, and
onion).

• Other types of soup include fruit soups, dessert soups, pulse soups such as split pea, cold soups and
other styles.
Vegetable Soup Recipe
Tips and Variations
• This recipe is so flexible and customizable that you can add/remove any vegetable you like to get your
desired taste.
• You can add zucchini, green bell pepper, green peas, cauliflower, tomato etc.
• Cornstarch is added to thicken the soup. If you like watery soup, add 1/2 tablespoon less cornstarch.

Serving Ideas
• Fresh and best vegetable soup is more enjoyable during cold winter evenings and mornings as a snack or a
healthy breakfast.
• It does not require any special occasions to savor its goodness.
• Serve it as a starter for lunch or dinner and it’s an ideal stomach filling low calorie food item for weight loss
diet as it supplies all required nutrients to body minus calories
 Salad
• A salad is a dish consisting of mixed ingredients, frequently vegetables.
• They are typically served chilled or at room temperature, though some can be served warm.
• When a sauce is used to flavor a salad, it is generally called a dressing; most salad dressings are based on
either a mixture of oil and vinegar or a creamy dairy base.

Salads may be served at any point during a meal:

1. Appetizer salads – light, smaller-portion salads served as the first course of the meal
2. Side salads – to accompany the main course as a side dish; examples include potato salad and coleslaw
3. Main course salads – usually containing a portion of one or more high-protein foods, such as eggs,
legumes, or cheese
4. Dessert salads – sweet salads containing fruit, gelatin, sweeteners or whipped cream
 History of Salad
• The word "salad" comes to English from the French salade of the same meaning, itself an abbreviated form of

the earlier Vulgar Latin herba salata (salted herb), from the Latin salata (salted), from sal (salt).

• In English, the word first appears as "salad" or "sallet" in the 14th century.

• Salt is associated with salad because vegetables were seasoned with brine (a solution of salt in water) or salty

oil-and-vinegar dressings during Roman times.

• The phrase "salad days", meaning a "time of youthful inexperience" (based on the notion of "green"), is first

recorded by Shakespeare in 1606,

• while the use of salad bar, referring to a buffet-style serving of salad ingredients, first appeared in American

English in 1937.
 Types
1. Green salad
• A green salad, or green leaf salad, another name for garden salad, is most often composed of
leafy vegetables such as lettuce varieties, spinach, or rocket (arugula).
• If non-greens make up a large portion of the salad it may instead be called a vegetable salad.
• Common raw vegetables (in the culinary sense) used in a salad include cucumbers, peppers,
tomatoes, onions, carrots, celery, radishes, mushrooms, avocado, olives, artichoke hearts, heart
of palm, watercress, parsley, garden beets, and green beans
2. Wedge salad
A wedge salad is a green salad made from a head of lettuce (often iceberg), halved or
quartered, with other ingredients on top.
3. Bound salads
• Bound salads are assembled with thick sauces such as mayonnaise. One portion of a bound salad
will hold its shape when placed on a plate with a scoop.
• Examples of bound salad include tuna salad, chicken salad, egg salad, coleslaw, and potato salad.
• Some bound salads are used as sandwich fillings. Some pasta salads, e.g. macaroni salad, are
bound salads.
4. Dinner salads
Main course salads (known as dinner salads or as entrée salads in the United States) may contain
small pieces of poultry, seafood, or steak. Caesar salad, chef salad, Cobb salad, Chinese chicken
salad, Michigan salad, and Pittsburgh salad are dinner salads.
A wide variety of cheeses are used in dinner salads, including Roquefort blue cheese (traditional for
a Cobb salad), and Swiss, Cheddar, Jack, and Provolone (for chef and Cobb salads).
5. Fruit salads
Fruit salads are made of fruit (in the culinary sense), which may be fresh or canned.
Examples include fruit cocktail.
6. Dessert salads
Dessert salads rarely include leafy greens and are often sweet.
Common variants are made with gelatin or whipped cream; e.g. jello salad, pistachio salad, and
ambrosia.
Other forms of dessert salads include regional dishes such as Midwestern America's ambrosia-like
glorified rice and cookie salad, which contains crumbled cookies as an ingredient
Salad:

It can be a complete meal with the addition of protein, vegetables, and a bit of starch (if

it's a vegetable salad rather than a pasta salad).

Snacks:

It can be more of a snack if it's a small helping, and then it doesn't necessarily have to

contain as much or any protein or starch (again, starch if it's a vegetable salad)
 Meal Combination
• A meal combination refers to the selection
and arrangement of different foods and
ingredients to create a balanced and
satisfying meal.

• It involves choosing foods from various

food groups such as proteins,
carbohydrates, fats, fruits, and vegetables
in appropriate proportions to ensure
adequate nutrition and enjoyment of
flavors.

• Meal combinations are designed to provide essential nutrients, promote satiety, and contribute to overall health
and well-being.
Here are ten common Indian meal combinations:

1. Dal (lentil curry) with Rice and Roti (flatbread): A staple combination in many Indian households,
combining protein-rich dal with carbohydrates from rice and roti.

2. Chole (chickpea curry) with Bhature: A popular North Indian dish, chole bhature pairs spicy chickpea
curry with deep-fried bread for a flavorful and hearty meal.

3. Paneer (Indian cottage cheese) Tikka with Naan: Grilled or tandoori-cooked paneer cubes served with
soft and fluffy naan bread, often accompanied by mint chutney.

4. Aloo (potato) Paratha with Curd: Parathas stuffed with spiced mashed potatoes served with fresh curd
or yogurt, often accompanied by pickles or chutneys.
6. Chicken Biryani with Raita: Aromatic and flavorful rice dish cooked with marinated chicken, spices, and herbs, served
with cooling raita (yogurt with herbs).
7. Palak (spinach) Paneer with Jeera Rice: Creamy spinach and paneer curry served with cumin-infused rice, a nutritious
and comforting combination.

8. Rajma (kidney bean curry) with Steamed Rice: Red kidney bean curry cooked in a flavorful tomato-based sauce,
served with plain steamed rice for a satisfying meal.
9. Masoor Dal (red lentil curry) with Roti and Salad: Red lentil curry seasoned with spices, served with whole wheat roti
and a side salad for added freshness.

10. Tandoori Chicken with Mint Chutney and Onion Salad: Succulent tandoori-marinated chicken pieces roasted in a clay
oven, served with mint chutney and a tangy onion salad.
11. Pav Bhaji with Buttered Pav: A popular street food dish, pav bhaji consists of a spicy vegetable mash served with
buttered and toasted pav (bread rolls).
The basics of meal combinations involve selecting foods from different food groups to create balanced and nutritious
meals. Here are the key components:

1. Proteins: Include lean sources of protein such as chicken, fish, tofu, legumes, and eggs. Proteins are essential for
muscle repair and growth.

2. Carbohydrates: Choose complex carbohydrates like whole grains (brown rice, quinoa, whole wheat), fruits, and
vegetables. Carbs provide energy and fiber for digestion.

3. Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats support brain
function and help absorb fat-soluble vitamins.

4. Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables to get a range of vitamins, minerals, and
antioxidants. They also add texture and flavor to meals.

5. Portion Control: Pay attention to portion sizes to ensure you're not overeating or under-eating any food group. Balance
is key to a healthy meal.

6. Hydration: Don't forget to include water or other hydrating beverages with your meals. Proper hydration is essential for
overall health and digestion.
Keep up the amazing work, and I have no doubt that you

will achieve great things in the future.

Thank You