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Jessy Chandra· 8 years ago
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What are healthy snacks to eat between 4 and 6 pm?

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The mantra to remain fit is to lead a healthy lifestyle. It is not important to lose or gain weight but it is vital to remain in proper shape. And diet is not at all the right way to stay fit and healthy. You must remember that the body cannot grow properly without receiving required nutrition. It is wrong to avoid foods like ghee, oil, and likewise. Because the body also demands fat but to a certain limit.

The wrong eating schedule or quantity often causes abnormal weight gain or loss. It has been observed that most of the people eat wrong or skip their eating between 4pm to 6pm. Here are some healthy snacks that you can eat between 4pm and 6pm:

1.Chakli or murukku

This can be a very healthy snack if you consume it between 4pm to 6pm. And try to consume the one that is made at home. Do not avoid it due to ghee. Because chakli fried in ghee is more beneficial for your body. Chakli is made from gram flour, wheat flour, rice flour, lentils flour. So you must have it but not in excess.

2.Makhana

Those who fast prefer to eat makhana as it alone provides enough energy to them. You can intake enough protein in the form of ghee-fried makhana mixed well with rock salt. You can have it from 4pm to 6pm as it is high in fiber, phosphorus, iron, magnesium, zinc, and carbohydrates.

3.Few peanuts

You can replace peanuts with chana or consume both. Rich in folate, manganese, protein, Vitamin E, and niacin.

4.Chikki

Wow, peanuts wrapped with jaggery tastes good and jaggery is beneficial for blood purification, and reduces digestion problem.

5.Seasonal fruit

There are some fruits that offers specific season based-benefits. For example, banana, Papaya are some fruits rich of heath benefits.

So start a healthy regime today for a fit and disease-free future.

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Shrestha SealHuman Behavior Decoder
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Updated on05/23/26
721

That 4 to 6 PM window is when most fitness goals fail because of intense evening cravings! Instead of oily samosas or sugary biscuits, here are 3 quick and healthy alternatives:

  • Roasted Makhana (Foxnuts): Low in calories, high in fiber, and gives that perfect crunch.
  • Roasted Chana / Sprouts: Packed with protein to keep you full until dinner.
  • Munchies/Diet Mixes: Light mixtures made with puffed rice or grains.

The secret is to keep a jar of roasted snacks directly on your office desk before 4 PM so you don't order fast food. 

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Amit Singhal
Amit SinghalSEO Enthusiast and FMCG Industry Professional
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I work in the Indian FMCG industry and enjoy learning about SEO, content writing, retail business, and digital marketing. I like sharing practical ideas, learning from others, and discussing topics related to food, snacks, branding, and business growth. I believe simple and useful information helps everyone make better business decisions.

Answered on07/10/26
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The time duration between 4 PM to 6 PM is the one when one feels to refresh oneself with some ready to eat snack instead of a proper meal. Often people end up consuming junk food at these hours which effect their health adversely. This situation could be tackled easily by keeping in mind a list of the possible food items that we can consume between 4 to 6 in the evening. Some of the food items that can be included in the list are:
Fruits and Juices keep you hydrated in summers and refreshed too. Along with this, they ensure you are getting adequate amount of nutrients. One should have at least one fruit everyday. Fruit chat is also a good option when one wants both nutrition and taste.
One can also try sprouts and home-made sandwiches as an evening snack. Sandwiches made of brown bread would be a good nutritional substitute for white bread.
Poha is another Indian food which can be served as evening snack along with tea. It’s wholesome and can be easily prepared at home.

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Meetali AsiwalAuthor
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Answered on06/28/18
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Healthy snacks between 4 and 6 pm should provide energy without causing heaviness before dinner. Good options include fresh fruits like apples, bananas, or papaya; a handful of nuts and seeds; roasted chickpeas; sprouts salad; yogurt with berries; vegetable sandwiches on whole-grain bread; boiled eggs; or homemade smoothies. Traditional options like roasted makhana or poha are also nutritious and filling. Choose snacks rich in protein, fiber, and healthy fats to control hunger and maintain steady blood sugar levels. Avoid deep-fried foods, sugary biscuits, and soft drinks, as they can cause energy crashes and unnecessary calorie intake later in the evening.

Must Read : How to make good and healthy food?

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Ishaanvi ReddyFrom the kitchen to the page — making food writing as honest, practical, and flavourful as the cooking itself.
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Ishaanvi Reddy is a trained chef and food writer with over 4 years of professional experience in culinary arts and food content. She holds a Diploma in Culinary Arts from the Institute of Hotel Management (IHM), Hyderabad — a qualification that gives her food writing a level of technical accuracy that distinguishes it from content written without kitchen experience. Her content covers recipes, cooking techniques, ingredient guides, food culture, nutrition basics, and restaurant trends across India. Her work has appeared on platforms including Slurrp, Herzindagi Food, and Eat This Not That India, where she writes for home cooks and food enthusiasts who want content that is tested, practical, and rooted in real culinary knowledge — not just adapted from other sources. With hands-on kitchen experience spanning South Indian, North Indian, and Continental cuisines, Ishaanvi brings a cross-regional perspective to her food writing. She has published 150+ food articles and recipes, covering everything from everyday meal planning to deep dives into the science of cooking and the cultural history of Indian food. Across all her work, every recipe is kitchen-tested, every technique is chef-verified, and every recommendation comes from direct culinary experience — not guesswork.

Updated on05/23/26
0
According to me some banana, digestive biscuits & Back coffee!
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Iolanta ZakhrovaAuthor
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Answered on07/12/21
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A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time. There are many snacks to choose from, but not all snacks are healthy or will help you manage your weight.So you have to keep an eye on what we eat as snacks during the day.

Soy nuts are for the health-conscious people but there are other common options which can be filling and at the same time healthy like fruits,eggs,fried lentils and chick peas, Cheese and Crackers,Fruit-and-Nut Bars.Oatmeal ,boiled corns,Popcorn, Sprouts chaat. Whole grain sandwiches.
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Sahil RaghavanAuthor
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Updated on05/23/26
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Snacks are light meal or food eaten between regular meals They can provide energy in the middle of the day or when you follow a health program.Snacking at 4 pmis a habit many have as their routine .Some of the healthy snacking items to be included in your dauly intake are handful of peanuts and chana, roasted Makhana with rock salt, Nuts, Popcorn, Hardboiled Eggs, homemade chakli, ground nut or chana Chikki, bananas, apples, pears, oranges, grapes, berries, and guavas These snacks will be filling and also satiate the hunger pangs.They are packed with nutrition and give energy to the body for the rest of the day.

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bindu thekutteAuthor
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Updated on05/23/26
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