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  • Kenko Desk

Hungry Kya? Snack On These Healthy Winter Munchies

Updated: Nov 25, 2022

‘Tis the season to be jolly, with tasty goodies around every corner. How do you stay healthy and enjoy the winter specials? Read on.

Winters are a lot of fun. The air is crisp and cold, people are snuggled up in their jackets, and it’s just heavenly to snack on piping hot fried food or calorie-bombing hot shakes on a cold winter night. However, all that hogging brought on by the cold can quickly add up to an unpleasant surprise on the weighing scale.

Whether it's the seasonal tummy bulge you acquire or the general winter blues that arrive with the cold weather, the season is never without its challenges. That’s why we at Kenko have put together this list of the best snackables to have this winter to keep yourself fit and healthy.


Peanuts are a great source of protein, a nutritional component that we as a nation should consume more of. According to a 2020 study by Right to Protein, 73% of urban Indians are protein deficient, and 93% are unaware of their daily protein requirements.

Adding peanuts to your winter diet can help you with your protein intake. Peanuts contain about 26 grams of proteins per 100 grams and are a great option if you’re looking for a source of vegetarian protein.

Peanut-based snacks are perfect for winter as they boost the immune system and make you feel fuller for longer. You can consume peanuts in the form of homemade peanut butter, chikkis or even just have them plainly roasted.

A dollop of peanut butter spread on a slice of bread or roti can give your body a healthy dose of magnesium, phosphorus, zinc, and vitamins B3 and B6.


Dry coconuts and coconut chips are commonly consumed snacks in India, especially during the winter months. They are an excellent source of fibre and provide essential fatty acids that add lustre to our skin and hair, which is particularly important in colder months.

Coconuts also help with weight loss as they help the body burn fats. Furthermore, the consumption of raw coconut prevents lips from chapping, which is a common complaint in winter.

Coconuts can be consumed in the form of laddoos and barfis for dessert or can be eaten plain as an afternoon snack. Eating coconuts can help us maintain healthy cholesterol levels and also suppress appetite.

If you're looking to know more about the impact of festive treats on your health, read this blog.

Sesame Seeds

Sesame seeds, also known as til, are a common ingredient used in winter in various foods in India. Sesame seeds are consumed especially in winter, as they are rich in vitamins and minerals.

They are particularly effective in protecting against winter colds and cases of flu because of their mineral-rich content―particularly zinc, copper, and iron. The minerals have anti-infective properties that aid in building a robust immune system.

You can include sesame seed-based snacks like chikkis, laddoos, and chutneys into your diet during winter. You can also sprinkle sesame seeds on almost any dry dish or add them to a nutritional dry fruit and nut mix.

These seeds are also a rich source of antioxidants that keep our skin moist, prevent premature greying of our hair, and nourish the scalp.


The one ingredient that binds all the above-mentioned winter snacks in one form or another is jaggery. Jaggery is a superfood. It is a traditional cane sugar that offers a world of benefits and is consumed in different ways across the globe.

You can either have little pieces of jaggery after a meal as a digestive agent or add it as a sugar substitute to any of the desserts mentioned above.

Twenty grams of jaggery contains 9.8 grams of carbohydrates, 9.7 grams of sugar, 130 calories, and 0.01 grams of vitamin B12, B6, iron, calcium, selenium, magnesium, and many other essential minerals.

Jaggery helps with weight loss as it is a complex sugar that takes longer to digest and has a slower glucose extraction rate than regular sugar. It also has potassium, which acts as a diuretic to alleviate water retention and aid in weight loss. The potassium in the jaggery also dilates or opens the blood vessels, which promotes the maintenance of healthy blood pressure levels.

Eating jaggery also helps with colds and cases of flu. It is an excellent sugar substitute that increases the heat in the body to help fight colds and other throat-related conditions.

With all these benefits, how can you not include jaggery in your list of healthy snacks this season?

Health is a state of mind, no matter which season. You definitely need more than healthy snacks to protect yourself from the changing tide of times, what with rising medical costs. Invest in a health plan from Kenko, and you never have to worry about any of your medical expenses. Kenko Health covers your dental, mental, and physical health costs with discounts on lab tests, medicines, and doctor fees.

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