WHEN the mid-morning munchies hit, it can be hard to resist a biscuit or three.
But the calories in these can quickly add up, often sending us way over our recommended daily intake.
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However, snacks don’t have to be unhealthy.
In fact, there are plenty of nibbly foods that come in well under 200 calories, while still keeping you full until your next meal.
From frozen grapes to chocolate truffles, the Sun Health team reveal their favourites.
Homemade
1. Oatcakes and cheese (200 calories)
Vanessa Chalmers, health features editor, said: “I like to have a ‘healthier’ version of cheese and crackers, so oatcakes with a slither of cheese topped with half a teaspoon of chilli jam.
“Oatcakes are a good source of fibre and two are under 100 calories, so all-in-all, you’re looking at around 200 calories.”
2. Peaches and Tajín (54 calories)
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Isabel Shaw, health reporter, said: “Chop up a juicy peach (50 calories) and sprinkle it with a generous dash of Tajín spice (about 4 calories for 1/2 tsp).
“This weird-sounding combo has the perfect balance of sweet, and spicy, and is also very refreshing. Don’t knock it till you try it!
“If Tajín’s not handy, any Mexican spice mix will work just fine.”
3. Dates and peanut butter (155 calories)
Alice Fuller, senior health reporter, said: “I used to turn my nose up at dates, but they are truly delicious.
“They are so fudgy and caramelly, and go perfectly with a slightly salty peanut butter.
“I’m reluctant to say it’s like a Snickers, because obviously it’s not. But it’s a similar vibe with comparable flavours, and it’s as delicious.
“The perfect bite-sized snack or post-dinner treat.”
4. Roasted chickpeas (100 calories)
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Lizzie Parry, head of health, said: “I love chickpeas, in all forms – as hummus, bulking out a stew or thrown on a salad to add extra protein.
“But as much as I love a chickpea, I am a sucker for a bag of crisps so when my brother (who is a much better cook than I) shared his go-to healthy snack with me, I stole it and ran. It’s so simple, and takes no time at all.
“Just pop a tin of chickpeas on a baking tray with a splash of olive oil and spices of your choice and roast them in the oven until they’re nice and crispy.
“If you don’t fancy chickpeas, cannellini beans are a great option too.
“Both are packed with protein and have the added benefit of being full of fibre, so they’ll keep you feeling fuller for longer than that packet of Monster Munch (pickled onion, obviously).”
Recommended daily intake
The NHS says that women should have 2,000 calories a day and that men should have 2,500.
Your age can play a huge role in this and children and growing teenagers will need more calories than a middle-aged man or woman.
How active you are will also impact this, as will your height and weight – which both influence how fast you use up energy.
Medications, hormones and being unwell can also have an impact on how quickly you burn energy.
In order to maintain a healthy weight, the NHS says you need to balance the number of calories you consume through food and drink with the number you burn through exercise.
But if you want to lose weight, you need to use more energy than you consume – that’s when it can help to reduce your calorie intake.
If you need to gain weight, then you need to eat more calories than your body uses.
Savoury
5. Breadsticks and hummus (100 calories)
Sam Blanchard, health correspondent, said: “Just delicious and hummus is a good source of protein so this feels more substantial than it is, without too much fat or sugar.
“You can probably get away with two or three breadsticks, plus dip, for 100 calories.”
6. Cheese and apple (178 calories)
Vanessa said: “Cheese is my predominant savoury craving if I have one.
“I usually have an apple (95 calories) with a mini 20g cheddar cheese block (83 calories), individually wrapped. You can get branded or supermarket own.
“You could also have with pineapple or pear.”
7. Popcorn (44 calories)
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Alice said: “Sometimes you just need a bag of crisps, but many are sky high in calories and fat, as well as flavourings and preservatives you can barely pronounce.
“Propercorn contains just three ingredients – corn, oil and salt – and only 44 calories a bag.”
8. Mixed nuts (100 calories)
Lizzie said: “When it comes to savoury snacks, I could spend all day listing my favourites.
“If I didn’t have to worry about the snack doing a bit of heavy lifting in the ‘feeling full’ stakes, I would probably go for a packet of PomBears or Quavers (yes, I am too old for PomBears).
“But, if I want a snack to go the extra mile and take the edge off the 3pm hunger pangs, my go-to is a handful of nuts.
“I get a bit bored of just the one variety, so always have a packet of mixed nuts in my drawer at work, and most of the time it stops me taking the 10 steps to the vending machine.
“A handful of almonds, pistachios and cashews is about 100 calories.”
9. Popchips Barbeque (74 calories)
Izzy said: “I can never resist a bag of Popchips, especially the BBQ flavour.
“They’ve got half the fat of regular crisps, but that’s not what draws me in – I just think they taste much better!”
How to eat a balanced diet
A BALANCED diet means eating a variety of foods in the right proportions.
According to the NHS, Brits should aim to eat at least five portions of fruit and vegetables every day.
Meals should be based on higher fibre starchy foods like potatoes, bread, rice or pasta, and should also contain some dairy or dairy alternatives.
Beans, pulses, fish, eggs, meat and other protein are also important, but try to keep saturated fat, salt and sugar to a minimum.
“Choose unsaturated oils and spreads, and eat them in small amounts,” the health service adds.
Alongside your food, you should also try to drink six to eight glasses of water a day.
Sweet
10. Frozen grapes (100 calories)
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Lizzie said: “If I had to choose sweet or savoury snacks for the rest of my life, savoury would win hands down.
“My housemate finds it unbelievable that I can make an Easter Egg last a week, sometimes longer.
“That said, I am human and when those sweet cravings strike, I try to be prepared with a punnet of grapes chilling in my freezer.
“If it’s good enough for Victoria Beckham, it’s good enough for us all!
“The Spice Girl and fashion designer is said to satisfy her sweet cravings with a frozen grape, or two.
“Somehow freezing the little drops of sugary goodness makes them taste and feel just that little bit more exciting.”
11. Yoghurt bars (140 calories)
Izzy said: “YAAR Nordic yoghurt bars (140 calories) are my go-to meal deal sweet treat (in Coop).
“They’re kind of like a block of cheesecake wrapped in chocolate, with just the right balance of sweet and tangy.
“Plus, they’re 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 a chocolate truffle.
“It’s 106 calories per packet. They’re a sweet treat with additional nutritional benefits such as fibre and friendly cultures for gut health, according to Holland and Barrett.”
13. Trail mix (140 calories)
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Vanessa said: “I make my own trail mix because I don’t like the ones sold in supermarkets.
“I buy my own favourite nuts – Brazil, walnut, pecans and almonds – plus chocolate, e.g. dark chocolate raisins, and mix it in a jar.
“I’ll take a small handful to have with some fruit.”
Sam added: “I use cashews, almonds, dried apricots and pitted dates.
“Unseasoned nuts can be an acquired taste but they always top the list of the healthiest foods and can be hard to add into other meals.
“Dates are high in sugar and fibre so don’t have more than a few with each serving.
“They likely push the calories higher than 100 but it’s all natural… right?”
14. Kefir (148 calories)
Alice said: “I’m not someone who particularly enjoys the taste of natural yoghurt, or yoghurty drinks.
“But this vanilla flavoured kefir is delicious! It’s sweet, but not too sweet, and is great for my gut.”
15. Banana (95 calories)
Sam said: “This one needs no introduction.
“It’s about 95 calories, costs less than 20p and is jammed with energising carbohydrate, filling fibre and health-boosting antioxidants. All killer, no filler.”
16. Cup of tea and a biscuit (96 calories)
Sam said: “This is the ultimate British comfort food more than a filling snack, as you really ought to limit yourself to one biscuit with this calorie limit.
“Studies show tea is good for you, though.
“It works out at about 13 calories for the tea with milk, and 83 for a chocolate digestive.”
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