In the hustle and bustle of daily life, it is common to experience mood swings or moments of low energy. While external factors like stress and exhaustion play a role, the food you eat can also influence your mood. Instead of reaching for sugary treats or junk food, consider opting for healthy Indian snacks that not only boost your energy but also lift your spirits. Indian cuisine offers a range of nutritious and delicious options that can naturally enhance your mood. Here are some healthy Indian snacks that can do just that, as explained by one of India’s leading dieticians and nutritionists for hypertension and weight loss, Avni Kaul.
What are some of the healthy Indian snacks that could also lift your mood?
Chana (Roasted Chickpeas) – Roasted chickpeas or chana are a rich source of protein and fiber, making them a great snack to keep you full and energized. They also contain tryptophan, an amino acid that helps the body produce serotonin—a key hormone for regulating mood and happiness. The crunchy texture of roasted chana makes it a perfect snack to munch on, whether you are working or relaxing.
How it lifts your mood: The high protein content stabilizes blood sugar levels, which prevents mood swings. The presence of serotonin-boosting compounds helps promote a sense of well-being.
Nuts and Dry Fruits Mix – A handful of almonds, cashews, walnuts, and raisins can work wonders for your mood. Nuts like cashews and almonds are rich in magnesium, which plays a critical role in brain function and mood regulation. Walnuts, on the other hand, are packed with omega-3 fatty acids, known to support brain health and reduce symptoms of depression. Raisins add a natural sweetness and are loaded with iron, which helps maintain energy levels.
How it lifts your mood: The combination of healthy fats, antioxidants, and essential vitamins helps combat stress, fatigue, and even anxiety. It is a quick pick-me-up for when you are feeling sluggish.
Poha (Flattened Rice) – Poha is a light and easily digestible snack made from flattened rice. It is often cooked with mustard seeds, curry leaves, onions, and peanuts. Poha is rich in carbohydrates, and its high iron content can help improve energy levels, especially in people prone to anemia. The dish is light on the stomach but filling enough to keep you going through the day.
How it lifts your mood: The healthy carbs in poha provide sustained energy, which helps combat irritability and fatigue. Plus, the addition of nuts and seeds like peanuts adds protein and healthy fats, keeping your brain alert.
Banana and Peanut Butter Toast – Bananas are known for their mood-boosting properties due to their high potassium and vitamin B6 content. Pairing banana slices with whole wheat toast and a spread of peanut butter makes for a healthy and satisfying snack. Peanut butter is rich in healthy fats and protein, both of which are essential for brain function.
How it lifts your mood: Bananas contain natural sugars and serotonin, which can elevate your mood almost instantly. Combined with the protein in peanut butter, this snack provides lasting energy and focus.
Sprout Salad – Sprouted lentils and beans are packed with nutrients like fiber, protein, and vitamins. A sprout salad mixed with onions, tomatoes, cucumbers, and a dash of lemon juice is a refreshing and nutrient-dense snack. Sprouts are known to promote digestion and improve gut health, which has a direct link to mental well-being.
How it lifts your mood: The fiber in sprouts keeps you full, while the vitamins and minerals, especially folate, support brain function and emotional regulation. This light yet filling snack ensures you stay energized and happy.
Choosing the right snacks can make a big difference in how you feel throughout the day. The next time you need a pick-me-up, skip the unhealthy options and reach for these healthy Indian snacks. They are not just good for your body—they are also great for your mind.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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