We all know the feeling: it’s mid-afternoon, and you need a little something to tide you over until your next meal. Reaching for a healthy snack can keep your energy levels up and prevent those late-day slumps. Here’s a roundup of the best healthy snacks to satisfy your cravings without derailing your diet.
Why Not to Skip Snacks
Skipping snacks might seem like a good idea to cut calories, but it often leads to overeating later and can cause energy crashes. Incorporating healthy snacks into your daily routine helps maintain steady blood sugar levels, keeps hunger at bay, and provides essential nutrients that support overall health and well-being.
Top 10 healthy snacks
1. Almonds
Almonds are a classic go-to snack for good reason. Packed with healthy fats, protein, and fibre, they help keep you full and satisfied. A small handful is enough to keep your hunger at bay and give you a boost of energy. Plus, they’re easy to stash in your bag for an on-the-go fix.
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You can opt for raw or dry-roasted almonds to avoid extra salt and oil. A serving size of about 23 almonds is perfect for a quick, nutritious snack.
2. Greek yogurt and berries
For a snack that feels indulgent but is still healthy, try a bowl of Greek yoghurt topped with fresh berries. Greek yoghurt is rich in protein and probiotics, which are great for digestion, while berries add a burst of vitamins, antioxidants, and natural sweetness.
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Choose plain, unsweetened Greek yoghurt to avoid added sugars. Add a sprinkle of chia seeds or a drizzle of honey for extra flavour and nutrients.
3. Hummus and veggies
Hummus paired with crunchy vegetables is a satisfying snack that’s full of flavour and nutrients. The chickpeas in hummus provide protein and fibre, while veggies like carrots, cucumbers, and bell peppers add a refreshing crunch and are loaded with vitamins.
Portion out your hummus to avoid over-snacking. A serving size is typically two tablespoons, which pairs well with a cup of mixed raw vegetables.
4. Apple slices with peanut butter
Apple slices with peanut butter make for a balanced snack that combines sweetness with a touch of savoury. Apples offer fibre and natural sugars, while peanut butter provides healthy fats and protein, making it a perfect duo to keep you full and energized.
Choose a natural peanut butter without added sugars or hydrogenated oils. A couple of tablespoons is enough to pair with one medium apple.
5. Popcorn
Air-popped popcorn is a fantastic low-calorie snack that can satisfy your crunch cravings without the guilt. It’s whole grain, providing fibre and a bit of protein, and can be flavoured with a sprinkle of nutritional yeast, a pinch of salt, or a dash of cinnamon.
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Avoid pre-packaged popcorn with artificial flavours and excessive salt. Pop your own at home for a healthier option and control the seasonings.
6. Edamame
Edamame, or young soybeans, are an excellent snack packed with plant-based protein, fibre, and essential nutrients like iron and calcium. They’re quick to prepare and can be enjoyed warm or cold with a sprinkle of sea salt.
Look for frozen edamame that you can steam or microwave. A half-cup serving provides a satisfying portion with a good balance of protein and fibre.
7. Dark chocolate
A small piece of dark chocolate can be a perfect treat to curb your sweet tooth. Dark chocolate (70% cocoa or higher) is rich in antioxidants and can boost your mood with its flavonoids and small amounts of caffeine.
Stick to a portion size of one or two squares to keep the calorie count in check while enjoying the health benefits.
8. Rice cakes with avocado
For a quick and satisfying snack, top a couple of rice cakes with mashed avocado. Avocado adds healthy fats and fibre, while rice cakes provide a crunchy base that’s low in calories. It’s a light yet filling option that’s easy to prepare.
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Sprinkle some sea salt and a dash of chilli flakes or sesame seeds on top for an extra flavour boost.
9. Cottage cheese and pineapple
Pineapple with cottage cheese offers a delightful mix of creamy and sweet flavours. Cottage cheese is high in protein and calcium, while pineapple adds a refreshing, tropical twist with its vitamins and natural sugars.
Choose low-fat cottage cheese and fresh pineapple for a healthier version. A half-cup serving of each makes a well-balanced snack.
10. Energy balls
Energy balls made from oats, nuts, and dried fruits are a fantastic homemade snack option. They’re easy to make in batches and can be stored in the fridge for a grab-and-go option that’s full of protein, fibre, and natural sugars.
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Make your own by mixing oats, nut butter, honey, and your favourite add-ins like chia seeds, flaxseeds, or dark chocolate chips. Roll into balls and refrigerate for a quick snack.
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