In another installment of the “Be Our Guest” series, we have Smriti Kapoor from Sims3fs here to introduce how to incorporate a healthy on-the-go snack for people on the move with little time to themselves.
Be sure to check out her content at www.sims3fs.com
We are all on the run with our busy schedules and we barely have any time to sit and eat our meal properly. Especially during those hunger pangs, amidst meals or if you skip meals, you land up ordering a samosa or picking up a roll, biscuits, fried chips or at the most land up having a chocolate. And while you do so, you turn down the whole idea of your eating “healthy”, “being fit” regime.
I have a solution! A quick, on-the-go snack that you can toss into your gym bag or office purse or even in your child’s school bag. These energy bars are meal re-placers, pre or post work out, your afternoon snack or just a perfect source of protein. I am sure we all know and have heard about energy bars but choosing the right bar is key and could be confusing.
With numerous alternatives available in the market, it is vital to choose the best bar to suit your health and energy requirements. Some tips could help you make the right choice:
1) READ THE LABEL CAREFULLY –
It is advisable to have a look at the ingredient list before making your purchase.
2) CHECK THE OFFERED CALORIES –
The total calories mentioned in the energy bar will help you to decide its purpose. A low-calorie bar is suitable if the idea is to lose weight. Whereas a high-calorie bar is advisable for being physically active.
3) NOTE THE FAT –
Your bar need not be fat-free but should be low in fat i.e. under 5gms of fat. A little fat is needed by our body and actually required to advance satiety.
4) EVALUATE THE FIBER CONTENT –
Fiber content up to 3-5gms is the perfect arrangement. The fiber content will help you to determine your requirement. A high fiber bar helps you feel fuller for a longer time, providing a steady supply of energy.
5) WEIGH THE PROTEIN –
Most of the protein in nutrition bars are from vegetarian sources while the saturated fat is from the animal fats. A high protein energy bar is the ideal pick for all with a protein content of 15gms or more.
6) ZERO IN ON THE SUGAR –
The type and amount of sugar used in the energy bar reflects greatly on the feasibility of the bar particularly in terms of health. A bar high in sugar is a strict NO. It is advisable to go for bars made with dry fruits that add natural sweetness to the bar compared to artificial sweeteners.
7) REJECT THE ARTIFICIAL –
Bars you choose should be made from natural or organic ingredients. Too much of added color, flavor or preservatives are never a wiser choice.
For some of us who still would find the choice difficult, I have yet another alternative. Make these bars at home and use them through the week. Its simple! (There are many different recipes to make energy bars)
- 1 cup dates (approx 11-12)
- 1 cup dried cranberries
- ¾ cup unsalted almonds
- 1 tbsp chia seeds
- 2 tbsp flax seeds
- 2 tbsp hemp hearts
- 2 tbsp honey
- Remove the pits from the dates.
- Grind almonds and dates in the grinder until medium fine.
- Add cranberries, chia seeds, flax seeds, hemp hearts, and honey. Blend well.
- Line an 8×8 dish with plastic wrap or parchment paper.
- Place ingredients from the grinder onto the dish and spread evenly while pressing down firmly to form a flat even top.
- You may need to wet the back of your spatula or use parchment paper to press down as the mixture may be sticky.
- Refrigerate 1-2 hours before cutting to get cleaner cuts. Once cut, you can wrap each bar individually so they are ready to carry every time you step out.
- Store in an airtight container up to 2 weeks in the refrigerator.
This is a simple, healthy and tasty fuel for the body.
P.S: An energy bar should not be a replacement for a proper meal.