Embrace the Bounty of Summer Superfoods: Your Ultimate Seasonal Nutrition Guide!

    As the sun shines bright and the days grow longer, nature blesses us with an abundance of vibrant and nutrient-rich superfoods. From succulent berries bursting with antioxidants to hydrating watermelon and verdant leafy greens, summer offers a bounty of delicious and wholesome ingredients to nourish our bodies and tantalize our taste buds. Join us as we explore the wonders of these summer superfoods, uncovering their health benefits and discovering creative ways to incorporate them into your seasonal meals.

Bountiful Berries:

   Dive into a sea of flavor and nutrition with nature's candy—berries! Whether it's plump strawberries, juicy blueberries, or tangy raspberries, these tiny treasures are packed with antioxidants that help fight inflammation and support heart health. Enjoy them by the handful as a refreshing snack, blend them into smoothies for a burst of sweetness, or toss them into salads for a pop of color and flavor.

Wonderful Watermelon:

   Stay cool and hydrated with the ultimate summer thirst-quencher—watermelon! This juicy fruit is not only delicious but also loaded with vitamins A and C, as well as lycopene, a powerful antioxidant that promotes skin health and protects against sun damage. Enjoy watermelon slices on their own, blend them into chilled gazpachos, or toss them into fruit salads for a refreshing twist.

Luscious Leafy Greens: 

   Elevate your salads and sandwiches with an abundance of leafy greens like spinach, kale, and arugula. These nutritional powerhouses are rich in vitamins, minerals, and phytonutrients that support overall health and vitality. Whip up nutrient-packed smoothies by blending leafy greens with fruits and protein-rich ingredients like Greek yogurt or tofu, or sauté them with garlic and olive oil for a simple and nutritious side dish.

Sensational Summer Squash:

   Celebrate summer's bounty with an array of vibrant summer squashes, including zucchini, yellow squash, and pattypan squash. These versatile veggies are low in calories but high in fiber, vitamins, and minerals like potassium and vitamin C. Spiralize them into noodles for a lighter alternative to pasta, grill them for a caramelized flavor, or toss them into stir-fries and casseroles for added texture and color.

Heavenly Herbs:

   Add a burst of freshness and flavor to your summer dishes with an assortment of fragrant herbs like basil, mint, and cilantro. Not only do herbs enhance the taste of your meals, but they also offer a myriad of health benefits, from aiding digestion to reducing inflammation. Use them to make homemade pestos, dressings, and marinades, or sprinkle them over grilled meats and vegetables for a delicious finishing touch.

          This summer, let your taste buds rejoice as you savor the bounty of nature's finest offerings. From juicy berries to crisp leafy greens, these nutrient-rich superfoods not only nourish your body but also delight your senses with their vibrant colors and flavors. So why wait? Head to your local farmers' market or grocery store, stock up on summer's finest ingredients, and embark on a culinary adventure that celebrates the season's abundance in every bite!

 Healthy Snacking on a Budget: Smart Choices 

    In today's fast-paced lifestyle, snacking has become an integral part of our daily routine. However, it's essential to make smart choices when it comes to snacking, especially for those on a budget. With a little planning and creativity, it's possible to enjoy nutritious snacks without breaking the bank. This article aims to provide budget-friendly ideas for maintaining healthy snacking habits, focusing particularly on snacks suitable for South Indian preferences.

Budget-Friendly Healthy Snacking Tips:

Plan Ahead

     Planning is key to maintaining healthy snacking habits on a budget. Take some time to plan your snacks for the week ahead. Make a list of budget-friendly ingredients you'll need and prepare snacks in advance to avoid impulse purchases.

Buy in Bulk: 

    Purchase staple ingredients like whole grains, legumes, nuts, and seeds in bulk. Buying in bulk often comes with discounts, helping you save money in the long run. These ingredients can be used to create a variety of healthy snacks.

Opt for Seasonal and Local Produce: 

    Seasonal fruits and vegetables are not only fresher but also more affordable. Visit local markets or vendors to find fresh produce at reasonable prices. Incorporate seasonal fruits and vegetables into your snacks for added nutrition and flavor.

Homemade Snacks: 

    Making snacks at home is not only healthier but also more cost-effective than buying pre-packaged snacks. Experiment with simple recipes using ingredients readily available in your kitchen. South Indian cuisine offers a plethora of snack options that are both nutritious and budget-friendly.

Key Principles of Smart Snacking

Balance is Key:

    Opt for snacks that offer a balance of macronutrients – carbohydrates, proteins, and healthy fats. This combination helps keep blood sugar levels stable and provides sustained energy.

Portion Control:

    Even healthy snacks can contribute to excess calorie intake if portions are not monitored. Stick to recommended serving sizes to avoid overeating.

Whole Foods:

     Choose snacks made from whole, minimally processed ingredients. These snacks are rich in nutrients, fiber, and antioxidants, promoting better health and satiety.

Mindful Eating:

    Practice mindful eating by savoring each bite, paying attention to hunger cues, and avoiding distractions like screens or work.

Smart Snacking Options

Roasted Chickpeas (Chana):

    Crunchy and flavorful, roasted chickpeas are packed with protein and fiber, making them a satisfying snack. Season them with Indian spices like chat masala or turmeric for added flavor.

Yogurt with Fresh Fruit:

    A bowl of creamy yogurt topped with seasonal fruits like mangoes, berries, or pomegranate seeds is a refreshing and nutritious snack. Yogurt provides probiotics for gut health, while fruits offer vitamins and antioxidants.

Mixed Nuts and Seeds:

     A handful of mixed nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds provide a good dose of healthy fats, protein, and micronutrients. Choose unsalted varieties for a lower sodium intake.

Vegetable Sticks with Hummus:

    Crisp cucumber, carrot, and bell pepper sticks paired with homemade hummus make for a satisfying and nutritious snack. Hummus is rich in protein and fiber, while vegetables add vitamins and crunch.

Sprouts Chat:

     Sprouts are nutritional powerhouses rich in vitamins, minerals, and enzymes. Toss them with chopped onions, tomatoes, green chilies, and a squeeze of lemon juice for a tangy and wholesome snack.

Whole Grain Toast with Avocado:

     Toasted whole grain bread topped with mashed avocado, a sprinkle of chat masala, and a drizzle of lemon juice is a delicious and filling snack. Avocado provides healthy fats, while whole grain bread offers fiber.

    Maintaining healthy snacking habits on a budget is achievable with careful planning and creativity. By incorporating budget-friendly ingredients and preparing snacks at home, you can enjoy nutritious snacks without compromising your wallet. Experiment with traditional South Indian snacks to satisfy your cravings while staying within budget. With these smart choices, you can snack healthily without breaking the bank.

Celebrating World Almond Day: A Nutritious Delight

    Every February 16th, almond lovers around the globe come together to celebrate World Almond Day, paying homage to this versatile and nutritious nut. Almonds, often hailed as a superfood, are not only delicious but also pack a powerful punch of nutrients that benefit our health in numerous ways.

What are Almonds?

    Almonds, scientifically known as Prunus dulcis, are seeds of the fruit of the almond tree. They are native to the Middle East and South Asia and have been cultivated for thousands of years. Almonds are widely consumed in various forms, including raw, roasted, blanched, sliced, or ground into flour.

Types of Almonds

    There are several types of almonds available worldwide, each with its unique flavor and characteristics. Some of the most popular types include:

Sweet Almonds: These are the most common type of almonds, featuring a mild, nutty flavor. They are usually eaten raw or used in cooking and baking.

  

Bitter Almonds: Bitter almonds contain amygdalin, a compound that can be toxic in large quantities if consumed raw. However, they are safe to eat after processing, often used to make almond extract or oil.

  

California Almonds: Known for their large size and sweet taste, California almonds are one of the most widely produced varieties globally.

  

Marcona Almonds: Originating from Spain, Marcona almonds are shorter, rounder, and sweeter than other almond varieties. They are often used in gourmet dishes and desserts.

Health Benefits and Nutritional Information:

    Almonds are packed with essential nutrients that contribute to overall health and well-being. They are an excellent source of:

Protein: Almonds are rich in protein, making them a great snack option for vegetarians and vegans.

Healthy Fats: Almonds contain monounsaturated fats, which have been linked to a reduced risk of heart disease.

Fiber: High fiber content in almonds supports digestion and helps maintain a healthy weight.

Vitamins and Minerals: Almonds are rich in vitamin E, magnesium, and calcium, which are essential for bone health and immune function.

Suggested Intake of Almonds Per Day

While almonds offer numerous health benefits, moderation is key due to their calorie density. The recommended serving size is about one ounce, equivalent to roughly 23 almonds, providing approximately 160 calories which can be a replacement for one snack time. Regular intake of 4 to 5 almonds per day is helpful for well -being. Incorporating almonds into a balanced diet can contribute to optimal health without excessive calorie intake.

       World Almond Day is not only a celebration of a delicious and versatile nut but also an opportunity to recognize the myriad health benefits it offers. Whether enjoyed as a snack, incorporated into recipes, or used as a topping, almonds are a nutritious addition to any diet, promoting overall well-being and vitality.

World Radio Day: Healthy Snack Ideas for Healthy Listening

   Every February 13th, the globe celebrates the world Radio Day, which celebrates radio's potential to promote dialogue, tolerance, and peace. This day is especially significant in India, where radio has long been a popular form of communication and entertainment. Radio continues to enthrall viewers around the country, with exciting talk shows and melodic music programs.

    As we immerse ourselves in the enthralling world of radio shows and podcasts, we must refuel our bodies with nutritious food to sustain our listening experience. Here are some healthy snack alternatives designed for the Indian palate, ideal for savoring while listening to your favorite radio station or podcast:

Spicy Roasted Chickpeas (Chana): 

    Roasted chickpeas seasoned with a blend of Indian spices like cumin, coriander, and chili powder make for a crunchy and protein-packed snack. Chickpeas are rich in fiber and protein, keeping you feeling satisfied and energized during your listening session.

 Masala Puffed Rice: 

    Puffed rice tossed with a mix of spices, peanuts, and chopped vegetables creates a delightful snack known as masala murmur. This low-calorie snack is light yet flavorful, providing a satisfying crunch without weighing you down.

Fresh Fruit Chat:

     A refreshing fruit chat made with a variety of seasonal fruits like mangoes, apples, bananas, and pomegranate seeds, tossed with a squeeze of lemon juice and a sprinkle of chaat masala. This colorful snack is bursting with vitamins, minerals, and antioxidants, perfect for a healthy listening break.

Yogurt Dip with Vegetable Sticks: 

    Whip up a creamy yogurt dip seasoned with mint, coriander, and a hint of garlic, served alongside crunchy vegetable sticks like carrots, cucumber, and bell peppers. This combination provides a balance of protein, fiber, and vitamins, ideal for satisfying your snack cravings while enjoying your favorite radio program.

Multigrain Khakhra with Hummus: 

    Khakhras, thin crispy Indian flatbreads made from a mix of whole grains, paired with creamy hummus made from chickpeas, tahini, and lemon juice. This savory snack is high in fiber and plant-based protein, making it a nutritious option for munching while listening to radio shows or podcasts.

Roasted Nuts  and Dates: 

    A handful of roasted Nuts paired with sweet and chewy dates create a satisfying snack that's rich in nutrients and natural sweetness. Nuts are packed with healthy fats and protein, while dates provide a quick energy boost, making this combination perfect for keeping you focused during your listening session.

Herbal Chai with Whole Grain Crackers:

 Enjoy a steaming cup of herbal chai paired with whole grain crackers topped with avocado slices and a sprinkle of black pepper. Herbal chai, infused with spices like ginger, cinnamon, and cardamom, offers warmth and comfort, while whole grain crackers provide complex carbohydrates and fiber, keeping you feeling full and content.

    As we celebrate World Radio Day and enjoy the pleasure of listening, let us remember to nourish our bodies with nutritious snacks that promote our well-being and improve our listening experiences. These healthy snack options for the Indian population are not only tasty, but also nutritional, keeping you energized and focused while listening to your favorite radio shows or podcasts. Happy listening and munching!

 The Mighty Pear: A Nutrient-Rich Fruit for Every Season

    When it comes to fruits, the pear often stands in the shadow of more popular options like apples and bananas. However, this unassuming fruit deserves a place of honor in your diet. Pears not only delight your taste buds with their sweet and juicy flesh but also pack a punch of health benefits. Let's dive into the world of pears, exploring their health benefits and the seasons in which they thrive.

    Pears, scientifically known as 'Pyrus', belong to the Rosaceae family, which also includes apples and quinces. These fruits have been cultivated for thousands of years, with their origins traced back to Asia and Europe. They come in a variety of shapes, sizes, and colors, including green, red, and yellow.

The Health Benefits of Pears

1. Nutrient-Rich Profile: Pears are a nutritional powerhouse. They are an excellent source of dietary fiber, vitamin C, vitamin K, and potassium. A medium-sized pear contains about 6 grams of fiber, which is essential for digestive health and can help lower cholesterol levels.

2. Antioxidant Properties : Pears are packed with antioxidants like flavonoids and carotenoids. These compounds help combat oxidative stress and reduce the risk of chronic diseases, including heart disease and cancer.

3. Heart Health: The high potassium content in pears can help regulate blood pressure and reduce the risk of stroke and heart disease. 

4. Weight Management: The fiber in pears helps you feel full and satisfied, making them an excellent choice for those looking to manage their weight. Plus, they are relatively low in calories.

5. Digestive Health: The fiber in pears promotes regular bowel movements and can prevent constipation. They also contain sorbitol, which has a mild laxative effect.

6. Blood Sugar Control: Pears have a low glycemic index, meaning they won't cause rapid spikes in blood sugar levels. This makes them a suitable choice for people with diabetes.

7. Bone Health: Pears contain vitamin K, which is crucial for bone health as it helps with calcium absorption and bone mineralization.

8. Hydration : With their high water content (about 84%), pears help keep you hydrated, especially during hot summer months.

The Seasonal Delight

    Pears are a versatile fruit that adapts well to various culinary uses, including eating fresh, baking, poaching, and making preserves. Depending on the variety, pears can have different harvest seasons, allowing you to enjoy their unique flavors and textures throughout the year:

1. Summer Pears: Varieties like Bartlett and Starkrimson are typically in season from late summer through early fall. These pears are juicy and sweet, perfect for enjoying fresh or adding to salads.

2. Fall Pears: Bosc and Anjou pears are at their prime during the fall season. They have a firmer texture, making them ideal for baking and poaching. Their slightly spicy flavor complements both sweet and savory dishes.

3. Winter Pears: Winter pears, such as the Comice variety, are available from late fall through winter. They have a buttery texture and an incredibly sweet taste, making them an excellent choice for desserts and cheese pairings.

4. Spring Pears: While pears are less commonly associated with spring, some varieties, like the Seckel pear, may still be available in early spring. These tiny pears are exceptionally sweet and can be eaten as a snack or added to salads.

    Even though there are different seasonal pears are available in India its usually available from August to October months. 

    Pears are a delicious and nutritious addition to your diet, offering a wide range of health benefits. Whether you enjoy them fresh during the summer, baked into pies in the fall, or as a sweet treat in the winter, pears are a fruit for all seasons. So, the next time you're at the grocery store or farmers' market, don't overlook this humble yet mighty fruit. Incorporate pears into your diet to enjoy their delightful taste and numerous health advantages year-round.

 WOOD APPLE

    Wood apple, also known as Bael  is a fruit that is primarily found in India and other parts of South Asia. It has a hard, woody shell and is often used for its pulp and seeds. Wood apple is known for its unique flavor and various health benefits. Here's some information about its season and health benefits:

Season: 

 Wood apples are typically in season during the summer and early monsoon months, which means they are commonly available from April to September. 

Health Benefits:

1. Rich in Nutrients: Wood apples are a good source of essential nutrients, including vitamins, minerals, and dietary fiber. They contain vitamin C, vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), calcium, phosphorus, and iron.

2. Digestive Health: Wood apple is well-known for its digestive benefits. The high fiber content in the pulp can help relieve constipation and promote regular bowel movements. It also aids in digestion by stimulating the secretion of digestive enzymes.

3. Immune System Support: The vitamin C content in wood apples can boost the immune system and help the body fight off infections and illnesses.

4. Antioxidant Properties: Wood apples are rich in antioxidants, such as beta-carotene, which can help neutralize harmful free radicals in the body and reduce oxidative stress.

5. Anti-inflammatory: Some compounds found in wood apple have anti-inflammatory properties, which can be beneficial for conditions like arthritis and inflammatory bowel diseases.

6. Respiratory Health: Consuming wood apple may help alleviate respiratory problems like asthma and cough due to its anti-inflammatory and antimicrobial properties.

7. Heart Health: The fiber, potassium, and vitamin C in wood apple can contribute to heart health by reducing the risk of heart disease and helping to regulate blood pressure.

8. Weight Management: The high fiber content can help with weight management by promoting a feeling of fullness and reducing overall calorie intake.

9. Skin Health: Wood apple pulp can be used topically on the skin to treat various skin conditions, including rashes and insect bites. It also has a cooling effect on the skin.

10. Menstrual Health: Wood apple leaves and roots are traditionally used in some cultures to alleviate menstrual problems.

    It's important to note that while wood apples have several health benefits, they should be consumed in moderation. The seeds are not typically eaten due to their bitterness and should be avoided.

 POMEGRANATE

    Pomegranate is a sweet, tart fruit with thick, red skin. The skin is not edible but it holds hundreds of juicy seeds that can be eaten plain or sprinkle on salads, or juice.  Pomegranates are native to the Middle East and Asian Countries. The season are from September to November. It has long shelf life so it is available till January.

    Pomegranate have been used for years for their health benefits.

• Pomegranates are rich in antioxidants. It protects cells from damage, prevent diseases like cancer 
• Reduces inflammation and the effects of ageing
• Pomegranate lowering blood pressure levels and reducing blood sugar levels.
• Pomegranate helps to reduce LDL cholesterol thus lowers the risk of stroke and heart disease.
• Pomegranate improves insulin resistance
• Pomegranate are effective in preventing prostate, breast, lung and colon cancers
• Pomegranates are good source of fiber, which can promote weight loss
• It can improve digestion and ease constipation
• Pomegranate Reduces inflammation 
• Pomegranate extract may help reduce the formation of kidney stones. 
• Pomegranate may protect the health of the mouth. Reduces bad breath and tooth decay
• Pomegranate increase exercise endurance. 
• Pomegranate help to protect the brain from developing Alzheimer's disease and Parkinson's disease 

 CUSTARD APPLE

    Custard  apples are green in color, with white flesh whose consistency is like that of custard. The fruit has a slightly acidic taste and contains dark brown seeds. The taste of the food is a mix of pineapple and strawberry.

     There are two main types of custard apple is there

• Soursop - custard apple leaves are dark green, medium sized, oblong shaped and have Shiny spined that curve a bit.
• Sweet SOP is a smaller type of custard apple that doesn't have spines.

     Custard apple  are believed to have originated from the West Indies and carried to Southern Mexico to Central America. The fruit tree is also cultivated widely in  many areas around India. The leaves of the custard apple are used for medical purpose in India, Vietnam and Malaysia. They use the leaf to produce traditional medicine for fever, dysentery, constipation, cardiac issues, worm infections, hemorrhoids,  and dysuria.

HEALTH BENEFITS OF CUSTARD APPLE 

1. Alternative for Dairy Products

     custard apple can be a great alternative for the people who allergic to diary products. It has the same nutritional values as dairy products. Due to its creaminess and tastiness this fruit makes great shakes, ice creams and  smoothies. 

2. Rich in antioxidants 

    Custard apple is loaded with antioxidants which fights free radicals in the body. This may boost skin health and reduce the risk of heart disease and certain cancers.

3. May boost the mood 

    Custard apple is an excellent source of vitamin B6 which play an important role in the creation of neurotransmitter including serotonin and dopamine which helps to regulate the mood. 

4. May benefit Eye health 

    Custard apple rich in  antioxidant Lutein which maintain healthy vision. Lutein also protect against cataracts.

5. Prevent High Blood Pressure 

    custard apple is high in potassium and magnesium which helps to regulate blood pressure

6.  Promote Good Digestion

     custard apple is also rich in dietary fibre which improves digestion and reduce the risk of inflammatory conditions.

7. May have Anti cancer Properties 

    custard apple contains flavonoids  which have been shown to stop the growth of Cancer cells. It  lowers the risk of Stomach and Colon cancer.

8. May Fight Inflammation

     chronic inflammation increase the risk of heart disease and cancer. custard apple provide several anti-inflammatory properties  which has shown results in reducing inflammation.

9. Support Immunity 

    custard apple is loaded with Vitamin C which supports immunity by fighting against infections and disease.

 Even though the custard apple has many health benefits it also contain small amount of toxic compound. Avoid eating skin and seeds which has toxic properties.

 

பேரிக்காய் 

        பேரிக்காய் ஒரு மழைப்பருவ பழம். இது ஜூலை மாதம் முதல் அக்டோபர் மாதம் வரை கிடைக்கும். இது அனைத்து வகையான ஊட்டச்சத்துக்களையும் கொண்டது. 

பேரிக்காயின் பலன்கள் 

1. பேரிக்காய் அதிக நார்ச்சத்து உடையது. மலச்சிக்கலை சரிசெய்ய உதவுகிறது.

2. பேரிக்காய் குறைந்த கலோரியை கொண்டது. எனவே உடல் பருமன் குறைவதற்கு பயன்படுகிறது.

3. பேரிக்காய் அதிக நீர்ச்சத்தை உடையது, உடலில் நீரேற்றமாக இருக்க உதவுகிறது.

4. இதயம் ஆரோக்கியமாக இருப்பதற்கும், இதயத்தில் உள்ள இரத்த நாளங்களை பலப்படுத்த உதவுகிறது. 

5. கண் பார்வை குறைபாடு வராமல் தடுக்கிறது.

6. தாமிரச்சத்து நிறைந்தது. தாமிரம் நரம்பு செயல்பாட்டை சீர்படுத்த உதவுகிறது. 

7. புற்றுநோய் வராமல் பாதுகாக்கிறது.

8. அதிக நார்ச்சத்து இருப்பதால் செரிமானமாக நேரம் எடுத்து கொள்ளும். எனவே இரத்தத்தில் சர்க்கரையின் அளவை கட்டுப்படுத்த உதவுகிறது.

9.  பொட்டாசியம், வைட்டமின் ஏ, கே, சி ஆகிய சத்துக்கள் உடையது.

10. எளிதில் கிடைக்க கூடிய விலை குறைவான ஒரு ஆரோக்கிய உணவு பேரிக்காய். 

FRUIT OF THE SEASON - GUAVA

 FRUIT OF THE SEASON

GUAVA

    Guava is a tropical fruit cultivated in many tropical and subtropical regions. There are different varieties are available. The fruit is oval in shape with light green color and inside with edible seeds. Guava leaves also edible and used for medical purpose.

HEALTH BENEFITS OF GUAVA FRUIT AND GUAVA LEAVES

• Guava leaves extract helps to reduce blood sugar levels, long- term blood sugar control and insulin resistance.
• Guava leaves extract helps to reduce LDL cholesterol and increase HDL cholesterol
• Guava contains high level of potassium and digestive fibre which improves heart health.
• Guava leaves extract helps to relieve uterine cramps
• Guava rich in digestive fiber which aids healthy bowel movement and prevent constipation
• Guava can be used for weight loss as it provide very low calories
• High in anti-oxidants prevent free radical  from damaging cells thus prevents cancer.
• Guava is a fantastic source of Vitamin - C which improves immune system
• Protects skin from damage
• Guava leaf tea can be used to treat diarrhoea

SNACK SMART

Let’s face it, we’ve all experienced a snack attack! Choosing healthier snacks can be a challenge, especially away from home. But with a little planning, you can stay healthy and energized between meals.

Go nuts. For a savory snack that hits the spot, grab a handful of unsalted or very lightly salted raw or roasted nuts. Almonds, hazelnuts, peanuts, and walnuts are all good choices.  

Make it easy to grab and go. After you buy groceries, prepare a week’s worth of veggie sticks or cut up a melon in bite-size chunks. Put them in clear containers so they’re easy to spot in the fridge when you or your kids are looking for a snack.

Drink your snack. Make your own nutrition-packed smoothies by blending together frozen fruits and vegetables, non-fat (skim) or low-fat milk or yogurt, & 100 percent fruit juice.

Think fiber. Fiber-rich foods like fruits, vegetables and many whole grains help you feel full and sustain energy between meals.

Skip the chips. Choose crunchy raw fruits and vegetables over chips and other fried snacks. Sliced cucumbers, carrots, apples and pears are great for dipping into hummus, peanut butter or plain yogurt.

Do the prep work in advance. Make snacking on veggies a snap by cutting them up and keeping them handy in the fridge. Try bell peppers, zucchini, celery or carrots.

Try dried fruit. Carry dried fruit, such as raisins, dates or dried apricots, with you. They’ll curb your sweet tooth and give you a quick burst of energy when you need it. Look for unsweetened fruit with no added sugars.

Stock your office with fruit.

Stash a bag of apples, oranges or other easy-to-grab fruit in your office fridge at the beginning of the week. You can grab something healthy and quick when late-afternoon munchies strike.

Pick ready-to-eat produce. Look for fruits and veggies that are ready to eat without any prep work. Try cherry tomatoes, grapes, baby carrots, berries. They just need a quick rinse before eating.

Make your own healthy snack mix with unsweetened dried fruit, nuts, seeds, dried peas and whole-grain cereal .