by When the munchies hit mid-morning, it can be hard to resist a biscuit or three.
But the calories in these can add up quickly, often causing us to exceed 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, and still keep you full until your next meal.
From frozen grapes to chocolate truffles, the Sun Health team reveals their favourites.
Homemade snacks
1. Oat and cheese cakes (200 calories)
Vanessa Chalmers, health features editor, said: “I like to have a ‘healthier’ version of cheese and crackers, so oatcakes with a slice of cheese topped with half a spoonful of chilli jam.
READ MORE DIET AND LIFESTYLE
“Beets are a good source of fiber and two are under 100 calories, so all-in-all, you’re looking at about 200 calories.”
2. Peaches and Tajine (54 calories)
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Isabel Shaw, health reporter, said: “Cut up a juicy peach (50 calories) and sprinkle it with a generous dash of Tajín spice (about 4 calories for 1/2 tsp).
“This strange combination of sweet and spicy has the perfect balance, and it’s also incredibly refreshing. Don’t knock it until you try it!
“If Tajín isn’t 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’re really tasty.
“They’re so fudgy and caramelly, and they go perfectly with slightly salty peanut butter.
“I’m reluctant to say it’s like Snickers because it’s obviously not. But it’s like a vibe with comparable flavors, and it’s so delicious.
“The perfect bite-sized snack or post-dinner treat.”
4. Roasted peas (100 calories)
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Lizzie Parry, head of health, said: “I love chickens, of all kinds – as humps, instant stews or tossed on a salad to add extra protein.
“But as much as I love chickpea, I’m a sucker for a bag of crisps so when my brother (who is a much better cook than me) shared his healthy snack with me, I stole it and ran. as simple as it takes no time.
Recommended daily intake
The NHS says that women should have 2,000 calories a day and men should have 2,500.
Your age can play a huge role in this and growing children and teenagers will need more calories than a middle aged man or woman.
This will also affect how active you are, and your height and weight – which affect how quickly you use up energy.
Medicines, hormones and being ill can also affect how quickly you burn energy.
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’re trying to lose weight, you need to use more energy than you consume – that’s where reducing your calorie intake can help.
If you need to gain weight, then you need to eat more calories than your body uses.
“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 nice and crispy.
“If you don’t want chickpeas, cannellini beans are also a great option.
“Both are packed with protein and have the added benefit of being full of fiber, so they’ll keep you feeling fuller for longer than the Monster Munch packet (pickled onion, of course).”
Tasty snacks
5. Breadsticks and hummus (100 calories)
Sam Blanchard, health correspondent, said: “Hummus is just delicious and a good source of protein so this feels more substantial than it is, without too much fat or sugar.
“You can probably get out with two or three breadsticks, as well as swimming, for 100 calories.”
6. Cheese and apple (178 calories)
Vanessa said: “Cheese is the one I most want to be tasty if I have one.
“I usually have an apple (95 calories) with a 20g mini block of cheddar cheese (83 calories), individually wrapped. You can get your own brand or supermarket.
“You might as well have a pineapple or a pear.”
7. popcorn (44 calories)
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Alice said: “Sometimes all you need is a bag of biscuits, but many of them are sky high in calories and fat, as well as flavorings and preservatives you can barely pronounce.
“Propercorn has only three ingredients – corn, oil and salt – and only 44 calories a bag.”
8. Mixed nuts (100 calories)
Lizzie said: “When it comes to tasty 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’d probably go for a packet of PomBears or Quavers (yes, I’m too old for PomBears).
“But, if I want a snack to go the extra mile and take the edge off those 3pm hunger pangs, my go-to is a handful of nuts.
“I’m just kind of bored, so I always have a packet of mixed nuts in my drawer at work, and most of the time it stops me from taking the 10 steps to the vending machine.
“A handful of almonds, pistachios and cashews is about 100 calories.”
9. Barbeque Popchips (74 calories)
Izzy said: “I can’t 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 think they taste so much better!”
How to eat a balanced diet
A BALANCED diet means eating different foods in the right proportion.
According to the NHS, Brits should aim to eat at least five portions of fruit and vegetables every day.
Meals should be based on starchy foods with higher fiber such as potatoes, bread, rice or pasta, and should also contain some dairy or dairy options.
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 fats, and eat them in small amounts,” says the health service.
In addition to your food, you should try to drink six to eight glasses of water a day.
Sweet snacks
10. Frozen grapes (100 calories)
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Lizzie said: “If I had to choose between sweet and savory snacks for the rest of my life, the savory ones would have the upper hand.
“My housemate can’t believe I can make Easter Eggs for a week, sometimes longer.
“That said, I’m human and when those sweet cravings strike, I try to be prepared with a bunch 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 blobs of sugary goodness makes them taste and feel a little more exciting.”
11. Yogurt bars (140 calories)
Izzy said: “YAAR’s Nordic yoghurt bars (140 calories) are my dessert (in Coop).
“They’re kind of like a block of cheesecake wrapped in chocolate, 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 added nutritional benefits like fiber and gut-friendly cultures, according to Holland and Barrett.”
13. Trail mix (140 calories)
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Vanessa said: “I make my own track mix because I don’t like the ones sold in supermarkets.
“I buy my own favorite nuts – Brazil, walnuts, pecans and almonds – as well as chocolate, e.g. dark chocolate raisins, and mix them in a jar.
“I will take a small handful to have some fruit.”
Sam added: “I use cashews, almonds, dried apricots and chopped dates.
“Unseasoned nuts can have an acquired taste but they always top the list of healthiest foods and are difficult to add to other meals.
“Dates are high in sugar and fiber so don’t have more than a few per serving.
“They probably push the calories higher than 100 but it’s all natural … right?”
14. Kefir (148 calories)
Alice said: “I’m not a huge fan of natural yoghurt or yoghurt drinks.
“But this vanilla-flavored kefir is delicious! It’s sweet, but not too sweet, and it’s great for my gut.”
15. Banana (95 calories)
Sam said: “This one needs no introduction.
“It’s around 95 calories, costs less than 20p and is full of energizing carbohydrates, filling fiber and health-promoting antioxidants. All killer, no filler.”
16. A cup of tea and a biscuit (96 calories)
Sam said: “This is the ultimate comfort food in Britain more than a stuffed snack, because you really should limit yourself to just one biscuit with this calorie limit.
“However, studies show that tea is good for you.
“It works out at about 13 calories for the tea with milk, and 83 for digestive chocolate.”
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