WHEN the mid-morning munchies hit, it can be hard to resist a cookie or three.
But the calories in this can add up quickly, often taking us well above our recommended daily allowance.
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However, snacks do not have to be unhealthy.
In fact, there are plenty of nibble-rich foods that contain well under 200 calories while still keeping you feeling full until your next meal.
From frozen grapes to chocolate truffles, the Sun Health team reveal their favourites.
Homemade snacks
1. Oatcakes and cheese (200 calories)
Vanessa Chalmers, health articles editor, said: “I like a ‘healthier’ version of cheese and crackers, so oat biscuits with a dash of cheese and half a teaspoon of chilli jam.
READ MORE DIET AND LIFESTYLE
“Oatcakes are a good source of fiber and two contain less than 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: “Slice a juicy peach (50 calories) and sprinkle with a generous dash of Tajín seasoning (about 4 calories for half a teaspoon).
“This weird-sounding combo has the perfect balance of sweet and spicy, and is also very refreshing. Don’t knock it before you try it!
“If Tajín isn’t handy, any Mexican spice mix works fine.”
3. Dates and peanut butter (155 calories)
Alice Fuller, senior health reporter, said: ‘I turned my nose up at dates, but they really are delicious.
“They are so fudgy and caramelly and go perfectly with a slightly salty peanut butter.
“I’m hesitant to say it’s like a Snickers because it’s clearly not. But it’s a similar atmosphere with similar flavors, and it’s just as delicious.
“The perfect bite-sized snack or after-dinner treat.”
4. Roasted chickpeas (100 calories)
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Lizzie Parry, head of healthcare, said: “I love chickpeas in all forms – as hummus, as a filling in a stew or in 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 away. It’s so simple and takes no time at all.
Recommended daily amount
The NHS says women should have 2,000 calories a day and men should have 2,500.
Your age can play a big role in this and children and growing teenagers will need more calories than a middle-aged man or woman.
How active you are also affects this, as do your height and weight – both of which affect how quickly you use energy.
Medications, hormones and being unwell can also affect how quickly you burn energy.
To maintain a healthy weight, the NHS says you should balance the number of calories you take in through food and drink with the number you burn through exercise.
But if you want to lose weight, you need to expend more energy than you expend. Then it can help to reduce your calorie intake.
If you want to gain weight, you need to eat more calories than your body uses.
“Place a tin of chickpeas on a baking tray with a drizzle of olive oil and herbs of your choice and roast them in the oven until they are nice and crispy.
“If you don’t fancy chickpeas, cannellini beans are also a great option.
“Both are packed with protein and have the added benefit of being full of fiber, which will keep you feeling full for longer than that pack of Monster Munch (pickled onion, of course).”
Savory snacks
5. Breadsticks and hummus (100 calories)
Sam Blanchard, health correspondent, said: “Simply delicious and hummus is a good source of protein so this feels heartier 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 overriding savory craving when I have one.
“I usually have an apple (95 calories) with a 20-gram mini cube of cheddar cheese (83 calories), individually wrapped. You can buy them off-brand or from the grocery store.
“You can also eat pineapple or pear.”
7. Popcorn (44 calories)
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Alice said: ‘Sometimes you just need a bag of crisps, but many crisps contain huge amounts of calories and fat, as well as flavorings and preservatives that you can barely pronounce.
“Propercorn contains only three ingredients – corn, oil and salt – and only 44 calories per bag.”
8. Mixed Nuts (100 calories)
Lizzie says: “When it comes to savory snacks, I can list my favorites all day long.
“If I didn’t have to worry about the snack being a bit heavy in the ‘feeling full’ stakes, I’d probably go for a pack of PomBears or Quavers (yes, I’m too old for PomBears).
“But when I want a snack to take it a step further and ease those 3 p.m. hunger pangs, I opt for a handful of nuts.
“I get a bit tired of just that one kind, so I always have a pack of mixed nuts in my drawer at work, and it usually stops me from taking the 10 steps to the vending machine.
“A handful of almonds, pistachios and cashews is about 100 calories.”
9. Popchips Barbecue (74 calories)
Izzy said: “I can never resist a bag of Popchips, especially the BBQ flavour.
“They have half the fat of regular chips, but that’s not what appeals to me; 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 high-fiber starchy foods such as potatoes, bread, rice or pasta, and should also include some dairy 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 oils and spreads, and eat them in small amounts,” the health department adds.
In addition to your food, try to drink six to eight glasses of water per day.
Sweet snacks
10. Frozen Grapes (100 calories)
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Lizzie said: “If I had to choose between sweet or savory snacks for the rest of my life, savory snacks would win hands down.
“My roommate thinks it’s incredible that an Easter Egg can last me a week, sometimes longer.
“That said, I’m human and when those sweet cravings strike, I try to be prepared with a container 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 cravings with a frozen grape, or two.
“Somehow, freezing the little drops of sugary goodness makes them taste and feel just a little more exciting.”
11. Yogurt Bars (140 calories)
Izzy said: “YAAR Nordic yoghurt bars (140 calories) are my favorite sweet treat (in Coop).
“It looks a bit like a block of cheesecake covered in chocolate, with just the right balance of sweet and spicy.
“Plus, they’re made with Kefir cultures, so you’re also getting a dose of gut-loving probiotics.”
12. Truffles (106 calories)
Vanessa said: “These taste delicious and are very similar to a chocolate truffle.
“They’re 106 calories per packet. They’re a sweet treat with added nutritional benefits like fiber 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 mix sold in the supermarkets.
“I buy my own favorite nuts – Brazil nuts, walnuts, pecans and almonds – plus chocolate, such as dark chocolate raisins, and mix it in a jar.
“I’ll take a handful with some fruit.”
Sam added: “I use cashews, almonds, dried apricots and pitted dates.
“Unseasoned nuts may be an acquired taste, but they always top the list of the healthiest foods and can be difficult to add to other meals.
“Dates are high in sugar and fiber, so don’t use more than a few in each serving.
“They’re probably pushing 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 yoghurt drinks.
“But this vanilla-flavored kefir is delicious! It’s sweet, but not too sweet, and it’s good for my gut.”
15. Banana (95 calories)
Sam said: “This one needs no introduction.
“It contains about 95 calories, costs less than 20 cents and is packed with energizing carbohydrates, filling fiber and health-boosting antioxidants. All deadly, no filler.”
16. Cup of tea and a cookie (96 calories)
Sam said: “This is the ultimate British comfort food, more than a filling snack as you should really be limiting yourself to one biscuit with this calorie limit.
‘However, research shows that tea is good for you.
“It works out to about 13 calories for the tea with milk, and 83 for a chocolate digestive.”
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