World Health Day 2025: Why Clean Eating Starts with Clean Snacking — Experts Weigh In – News18
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On World Health Day, as you reach for that quick bite between Zoom calls or your child’s evening tiffin, take a moment to look beyond the label
Clean snacking teaches label reading, ingredient awareness, and portion control—skills that extend naturally to larger meals
This World Health Day, as conversations around nutrition and preventive wellness gain momentum, a key question surfaces: Are we paying enough attention to what we snack on?
While clean eating often conjures images of balanced meals brimming with whole grains, lean proteins, and leafy greens, what happens between those meals is equally critical. Snacking, though small in portions, can have a big impact. In fact, experts say that snacking habits often determine the long-term sustainability of clean eating—and it all starts with choosing the right ingredients.
“Your snack choices do more than satisfy cravings—they directly impact your long-term health,” says Marisha Baurai, Food Innovation Technologist, Farmley. “Ultra-processed foods packed with refined sugars, artificial additives used to enhance taste, color, or shelf life, and unhealthy fats disrupt metabolism, weaken immunity, and increase the risk of chronic diseases like obesity and cardiovascular issues.”
As packaged snack aisles overflow with tempting—but nutritionally empty—options, many consumers fall into the trap of convenience. But health experts argue that convenience shouldn’t come at the cost of well-being.
“Clean eating isn’t just about your three main meals—it begins with the choices you make in between them,” emphasizes Dr Kanika Narang, Deputy Manager, Dietetics Department, Indraprastha Apollo Hospitals. “Snacking often makes up a significant portion of our daily intake, and yet it’s the most overlooked when it comes to nutritional value.”
So how does one snack clean without compromising on taste? The key lies in ingredient consciousness. Reading labels, checking for recognizable ingredients, and avoiding artificial flavorings, added sugars, and unhealthy fats can go a long way.
“Reading ingredient labels is one of the smartest habits you can develop,” advises Dr Kiran Soni, Head of the Department of Nutrition & Health, Yatharth Hospital, Greater Noida. “Look for snacks with short, recognizable ingredient lists—free from artificial flavors, refined sugar, preservatives, and unhealthy fats.”
Smart Snacking Starts Here: Delicious & Nutritious Alternatives
Fortunately, clean snacking doesn’t have to mean bland or boring. Today’s health-forward consumers are spoiled for choice, thanks to food innovators tapping into ancient ingredients and modern technology to create nutrient-dense, flavor-rich options. Here are some expert-approved picks:
Nuts: Almonds, walnuts, and cashews are packed with healthy fats, protein, and essential micronutrients. Walnuts support cognitive function, while almonds and cashews promote heart health. Enjoy them roasted, in butters, or mixed into granola.
Panchmeva: A traditional mix of almonds, raisins, dates, cashews, and makhanas, this energy-packed blend is perfect for mid-day hunger pangs.
Seeds: Pumpkin, sunflower, chia, and flax seeds are fiber-rich, promote heart health, and support immunity. Sprinkle them on smoothies, yogurt, or oatmeal.
Makhanas (Fox Nuts): Light, crunchy, and high in potassium, makhanas are a diabetic-friendly, low-calorie snack. Flavored variants—like peri-peri or turmeric-pepper—keep things exciting without the guilt.
Dark Chocolate and Chocolate-Covered Nuts: A small piece of dark chocolate (70% cocoa and above) is rich in antioxidants and supports brain health. When paired with nuts or dried fruits, it becomes a satisfying treat.
Naturally Dried Fruits: Dates and raisins offer a natural sugar boost, along with iron, potassium, and fiber. They’re ideal for sustained energy without a crash.
Date Bites: Often made with almonds, pistachios, and honey, these naturally sweet morsels deliver energy and nutrients without artificial sugars.
Trail Mix: The ultimate convenience snack—nuts, seeds, dried fruits, and dark chocolate in one crunchy, satisfying bite.
Sprouted Lentil & Chickpea Snacks: These protein-rich powerhouses aid digestion and offer sustained energy without overloading on sodium or oil.
“Consumers today are becoming more conscious of what goes into their food,” adds Baurai. “With innovation in food technology, the market now offers sweet and savory snacks made without added sugars, artificial sweeteners, or excessive salt.”
What’s more, sourcing also matters. Baurai emphasizes the importance of supporting brands that work directly with farmers and avoid synthetic additives—ensuring transparency and traceability in every bite.
Beyond physical health, clean snacking has psychological benefits too. By encouraging label-reading, portion awareness, and mindful eating, it cultivates habits that naturally spill over into main meals.
“Clean snacking teaches label reading, ingredient awareness, and portion control—skills that extend naturally to larger meals,” notes Dr Narang. “As more people embrace this lifestyle, brands also feel the pressure to create better, transparent options.”
Ultimately, clean snacking is not a trend—it’s a lifestyle shift. One that embraces intention, simplicity, and nourishment.
“Clean eating isn’t just about meals—it’s about every bite you take, including the ones between meals,” concludes Dr Soni. “Prioritize quality, stay consistent, and your body will thank you.”
So this World Health Day, as you reach for that quick bite between Zoom calls or your child’s evening tiffin, take a moment to look beyond the label. Your next snack might just be the smallest step toward your biggest health win.
