When mid-morning snacks hit, it can be hard to resist a biscuit or three.
But the calories in them can add up quickly, often far exceeding the recommended daily intake.
8
8
But snacks don’t have to be unhealthy.
In fact, there are many small-item foods that are well under 200 calories and will keep you full until your next meal.
From frozen grapes to chocolate mushrooms, the Sun Health team reveals their favourites.
homemade snacks
1. Oatcakes and cheese (200 calories)
Health features editor Vanessa Chalmers said: “I love eating a ‘healthier’ version of cheese and crackers, so have a slice of cheese oatcakes topped with half a teaspoon of pepper jam.
READ MORE DIET AND LIFESTYLE
“Oatcakes are a good source of fiber, and two are under 100 calories, so you’re looking at about 200 calories total.”
2. Peaches and Tajín (54 calories)
8
Health reporter Isabel Shaw said: “Chop a juicy peach (50 calories) and sprinkle generously with Tajin seasoning (about 4 calories in 1/2 teaspoon).
“This funky-sounding combination has the perfect balance of sweet and spicy, and is also very refreshing. Don’t knock it until you’ve tried it!
“If tajín isn’t handy, any Mexican spice blend will do.”
3. Dates and peanut butter (155 calories)
Veteran health reporter Alice Fuller said: “I used to turn my nose up at dates but they are really delicious.
“They are so soft and caramelly and pair perfectly with lightly salted peanut butter.
“I hesitate to say that this is similar to Snickers because it definitely isn’t, but it has a similar feel with similar flavors and is just as delicious.
“The perfect bite-sized snack or after-dinner treat.”
4. Roasted chickpeas (100 calories)
8
Chief health officer Lizzie Parry said: “I love chickpeas in all their forms – as hummus, in a casserole or tossed into a salad to add extra protein.
“But as much as I love chickpeas, I love a bag of chips, so when my brother (who is a much better cook than me) shared his favorite healthy snack with me, I stole it and ran. It’s so simple and takes no time at all.
Recommended daily intake
The NHS says women should eat 2,000 calories a day and men 2,500 calories.
Your age can play a big part in this, and children and growing teenagers will need more calories than a middle-aged man or woman.
How active you are will also affect this, as will your height and weight; both affect how quickly you consume energy.
Medications, hormones, and not being well can also affect how quickly you burn energy.
The NHS says that to maintain a healthy weight, you need to balance the number of calories you consume through food and drink with the number of calories you burn through exercise.
However, if you want to lose weight, you need to use more energy than you consume; This can help you reduce your calorie intake.
If you need to gain weight, you must eat more calories than your body uses.
“Place a can of chickpeas on a baking tray with a little olive oil and spices of your choice and roast in the oven until nice and crispy.
“If you don’t like chickpeas, cannellini beans are also a great option.
“They’re both packed with protein and have the added bonus of being full of fibre, so they’ll keep you feeling full longer than a Monster Munch wrap (with pickled onions, of course).”
Delicious snacks
5. Breadsticks and hummus (100 calories)
Health reporter Sam Blanchard said: “It’s delicious and hummus is a good source of protein, so it feels more filling than it is, without too much fat or sugar.
“You can probably get away with two or three breadsticks and dip for 100 calories.”
6. Cheese and apple (178 calories)
Vanessa said: “Cheese is my dominant appetite if ever there was one.
“I usually eat an apple (95 calories) with an individually wrapped 20g mini block of cheddar cheese (83 calories). You can buy branded or buy your own from the supermarket.”
“You can also eat it with pineapple or pear.”
7. Popcorn (44 calories)
8
Alice said: “Sometimes you just need a packet of crisps, but many are so high in calories and fat, as well as sweeteners and preservatives you can barely pronounce them.
“Propercorn contains just three ingredients – corn, oil and salt – and only 44 calories per bag.”
8. Mixed nuts (100 calories)
Lizzie said: “When it comes to delicious snacks, I could spend all day listing my favourites.
“If I didn’t have to worry about snacks while doing some heavy lifting at the risk of ‘feeling full’, I’d probably grab a pack of PomBears or Quavers (yes, I’m too old for PomBears).
“But if I want a snack to go the extra mile and ease those 3 p.m. hunger pangs, my first choice is a handful of nuts.
“I get a little bored of just one variety, so I always keep a bag of mixed nuts in my drawer at work, and most of the time it keeps me from taking 10 steps towards the vending machine.
“A handful of almonds, pistachios and cashews is about 100 calories.”
9. Popchips BBQ (74 calories)
Izzy said: “I can never resist a packet of Popchips, especially the BBQ flavour.
“They have half the fat of regular chips, but that’s not what appeals to me; it just tastes so much better!”
How to eat a balanced diet?
A BALANCED diet means consuming a variety of foods in the right proportions.
Brits should aim to eat at least five portions of fruit and vegetables every day, according to the NHS.
Meals should be based on high-fiber starchy foods such as potatoes, bread, rice or pasta, and also include some milk or dairy alternatives.
Beans, legumes, fish, eggs, meat and other proteins are also important, but try to keep saturated fat, salt and sugar to a minimum.
“Choose unsaturated fats and butters and eat them in small amounts,” the health service adds.
Along with your meal, you should also try to drink six to eight glasses of water a day.
sweet snacks
10. Frozen grapes (100 calories)
8
Lizzie said: “If I had to choose between sweet or salty snacks for the rest of my life, the salty ones would win hands down.
“My housemate finds it incredible that I can make one Easter Egg to last a week, sometimes even longer.
“That said, I’m human, and when sweet cravings hit me, I try to prepare with a basket of grapes chilling in my freezer.
“If it’s good enough for Victoria Beckham, it’s good enough for all of us!
“The Spice Girl and fashion designer is said to satisfy her sweet tooth with a frozen grape or two.
“Somehow freezing little drops of sugary goodness makes them taste and feel a little more exciting.”
11. Yogurt bars (140 calories)
Izzy said: “YAAR Nordic yoghurt bars (140 calories) are my favorite meal deal dessert treat (at Coop).
“They kind of resemble a cheesecake bar wrapped in chocolate, with just the right balance of sweet and tangy.
“Plus, these are made with Kefir cultures, so you’re getting a dose of gut-loving probiotics, too.”
12. Truffles (106 calories)
Vanessa said: “These taste delicious and are very similar to chocolate truffles.
“106 calories per package. According to Holland and Barrett, they’re a sweet treat with additional nutritional benefits like fiber and gut-health-friendly cultures.”
13. Trail mix (140 calories)
8
Vanessa said: “I make my own trial mix as I don’t like the ones sold in supermarkets.
“I take my own favorite nuts (Brazilian, walnuts, pecans, and almonds) and chocolate (dark chocolate raisins, for example) and mix them in a jar.
“I’ll have a small handful with some fruit.”
Sam added: “I use cashews, almonds, dried apricots and pitted dates.
“Nuts may be an acquired taste, but they always top the list of healthiest foods and can be difficult to add to other meals.
“Dates are rich in sugar and fibre, so eat no more than a few per serving.
“They’re probably pushing the calories over 100, but that’s all natural…right?”
14. Kefir (148 calories)
Alice said: “I’m not someone who particularly enjoys the taste of natural yoghurt or yoghurt drinks.
“But this vanilla flavored kefir is delicious! It’s sweet but not too sweet and it’s good for my stomach.”
15. Banana (95 calories)
Sam said: “This needs no introduction.
“It’s around 95 calories, costs less than 20p and is packed with energy-giving carbohydrates, filling fiber and health-boosting antioxidants. It’s all killer, no fillers.”
16. A Cup of Tea and Biscuits (96 calories)
Sam said: “This is the ultimate British comfort food rather than a hearty snack, because with this calorie limit you really have to restrict yourself to one biscuit.
“But research shows that tea is good for you.
“It works out to be around 13 calories for milk tea and 83 calories for chocolate digestif.”
8