Ziqitza Healthcare - Low-calorie snacking alternatives to stay healthy at work
                     Ziqitza Healthcare - Low-calorie snacking alternatives 
to stay healthy at work
While the COVID-19 pandemic made working from home 
more common for many of us, another common theme 
emerged. Many of us have gained weight, or know 
someone who has. One of India's leading healthcare 
service providers, Ziqitza Healthcare Ltd., has identified 
the root cause as unhealthy snacks.
Snacking wisely, whether at the office or at home, has 
many advantages aside from maintaining a healthy weight. 
Snacking properly can help us keep our energy levels up 
throughout the day, work smarter, think better, and simply 
be better.
Here are some snack ideas to get you started:
Fruits: We are all aware of the importance of fruits to 
our health. They provide essential nutrients for healthy 
skin, strong hair, a strong body, and a clear mind. Many 
fruits are low in calories, which many people are 
unaware of. Fruits are also high in natural sugars, which 
can help us maintain our blood glucose levels and stay 
energised at work. Fruits with high fibre content can 
keep us fuller for longer periods of time and improve 
our gut health (soluble fibre is a great prebiotic). 
Ziqitza Healthcare recommends eating these fruits at 
work without creating a mess.
Apples: Apples are rich in flavonoids and contain phytochemicals 
with anti-inflammatory and antioxidant properties. A medium-
sized apple contains approximately 95 calories and 3.6 grams of 
fibre.
Berries: Rasbhari, Amla, Phalsa, Karonda, Jamun, Kokum, and Ber 
are some Indian berries. All of these are high in fibre, vitamin C, 
flavonoids, and polyphenols, as well as a variety of vitamins and 
minerals. Ziqitza remarks that most berries have anti-glycemic 
(beneficial to diabetics), anti-inflammatory, and anti-oxidative 
properties.
Pears: A medium pear (178 g) contains 101 calories and 6 grams 
of fibre. Vitamin C, vitamin K, potassium, copper, and polyphenols 
are abundant. Aids in blood circulation, wound healing, and 
inflammation reduction.
Guava: Guava is a vitamin C powerhouse. One small 
guava contains 38 calories and 208% of vitamin C. It is 
a massive immunity booster with numerous benefits.
Grapes: High in copper and vitamin K, as well as 
numerous other micronutrients. It has the potential 
to improve energy production, blood clotting, and 
bone health. One cup (150 g) contains approximately 
100 calories.

Vegetables: Veggies are often high in nutrition and low in calories 
when compared to other food groups. Munching and chewing on 
crunchy vegetables can help with dental hygiene. Ziqitza Rajasthan 
explains that vegetables, like fruits, are high in fibre and can benefit a 
healthy gut microbiome. They also help with smooth excretion by 
bulking up your stools. Combining veggies with healthy homemade 
dips like hummus, salsa, and ranch can turn them into snacks you 
absolutely love.
Nuts and seeds: Nuts and seeds are high in unsaturated fats (Omega-
3 fatty acids), protein, and soluble fibre. Seeds have powerful anti-
inflammatory and antioxidant properties that can provide significant 
long-term health benefits. There is only one snag. These have a high 
calorie density (15 to 20g of nuts or seeds equals 100 calories). 
Ziqitza Limited recommends that consuming nuts and seeds in 
moderation is therefore critical if you want to lose or maintain a 
healthy weight. It is preferable to incorporate them into your 
favourite salads or cooked foods. 
Granola: Typically made with rolled oats, honey, puffed rice, nuts, 
seeds, dates, figs, raisins, or other dried fruits, granola is a dry, 
golden-brown, baked snack. There are many granola recipes available, 
and you can easily alter your favourite one by combining and 
contrasting a variety of components. ZHL Rajasthan explains that 
granola typically has a lot of fibre and keeps you full for a long time. 
Granola can be a smart way for you to snack during hectic work days 
because it is also nutrient-rich and has a sufficient amount of natural 
carbohydrates. Additionally, use modest amounts of nuts and less 
sugar to make your granola healthier.
Popcorn: Have you ever wondered why popcorn is so popular at the 
movies? The short answer is that popcorn is simple to make and 
inexpensive. When done correctly, it can also be a relatively healthy 
snack. Ziqitza Limited Rajasthan explains that popcorn is mostly 
carbohydrates and fibre, and has very few calories and will keep you 
full for a long time. This makes it an excellent office snack.
Roasted Chickpeas: Chickpeas in general are high in 
protein, fibre, and healthy carbohydrates. Despite the 
numerous snack options available in India, roasted 
chickpeas remain one of the most popular street snacks to 
this day.
Yoghurt: Yoghurt contains healthy bacteria, which are 
excellent supplements for our gut health. Ziqitza Health 
Care Limited advises that it is better to consume them 
during the day, aka when you are at work.
Snacking does not always have to be unhealthy. Choose 
healthy snacking options to help you maintain a healthy 
diet and weight.