BETWEEN juggling schoolwork, tuition classes, co-curricular activities, parttime jobs, and social meet-ups, it can often feel like there’s no time left for healthy meals.
However, maintaining a balanced diet is essential – especially for students and young adults who are constantly on the go.
The good news?
Healthy snacking doesn’t have to be bland or boring.
Here’s how you can make smarter snack choices that fit your Malaysian lifestyle.
The importance of healthy snacking
Even if you manage to eat three meals a day, it’s normal to feel hungry between them – particularly during your teenage years, when your body needs extra nutrients for growth and energy.
Snacking can be a great way to fill those gaps, provided you choose the right foods.
Why healthy snacks matter
Healthy snacks help keep your energy levels stable and your mind alert throughout the day.
Unhealthy options such as fried snacks, instant noodles, or overly sweet treats might give you a quick boost, but they often lead to an energy crash soon after.
Choosing the right snacks can help you stay focused in class or during afterschool activities.
Meeting nutritional needs
During adolescence, your body needs more vitamins, minerals and protein to build stronger muscles and bones.
Nutrients like calcium, iron and zinc are particularly important.
Incorporating nutritious snacks into your routine can help you meet these needs without feeling like you’re depriving yourself.
Choosing the right snacks
To stay energised and avoid unwanted weight gain, steer clear of snacks high in sugar, salt, and unhealthy fats.
Instead, go for snacks that contain complex carbohydrates, fibre and protein – they’ll keep you full for longer and provide steady energy.
Examples of healthy Malaysian snacks
• Wholemeal bread with peanut butter or kaya – A balanced mix of carbohydrates and protein.
• Low-fat yogurt or cheese – Great sources of protein and calcium.
• Fresh fruit – Bananas, papayas, guavas, and apples are packed with vitamins and fibre.
• Steamed corn, edamame, or boiled sweet potatoes – Simple, affordable, and filling.
• Nuts and seeds – Almonds, sunflower seeds, or roasted chickpeas make great brain food.
• Air-popped popcorn or baked keropok – Satisfying without being greasy.
Did you know that, according to Malaysia’s Ministry of Health, only about a quarter of Malaysians eat enough fruits and vegetables daily?
Incorporating more of these into your snacks can make a real difference.
Tips for smart snacking Plan ahead Prepare snacks in advance.
Keep easy options like fruit, oat biscuits or baby carrots in your school bag or office drawer so you’re less tempted to grab unhealthy food on the go.
Make it fun. If you’ve got a sweet tooth, satisfy it with a healthier option – try dark chocolate, fruit smoothies or frozen yogurt instead of sugary drinks or desserts. Read labels Always check the packaging.
Avoid snacks high in sugar, sodium, or trans fats.
Look for options made from whole grains, nuts, and natural ingredients.
Moderation is key
People who eat regular, balanced meals and healthy snacks tend to maintain better energy levels and avoid overeating later in the day. Learn to listen to your body – snack when you’re truly hungry, not just out of habit or boredom.
Watch your portions
A handful of nuts or a small tub of yogurt can do wonders for your concentration before tackling homework, but finishing a whole packet will only add unnecessary calories.
Healthy snacks don’t have to be tasteless, time-consuming, or expensive. With a bit of planning and creativity, you can enjoy food that’s both delicious and nutritious – keeping your body strong and your mind sharp.
Remember, moderation is key, and every smart food choice brings you one step closer to a healthier lifestyle.
