Snacking the smart way isn’t difficult

Suggestions for healthy snacks

Nutritionists suggest that you consume two low-calorie snacks in between meals to keep your metabolism going. However, it can be a challenge to snack smart when you are confronted with high-calorie foods every day.

It’s so easy to grab a chocolate bar or a bag of crisps if we’re hungry, instead of reaching for something healthier, that we don’t notice how often we do it.

If the snacks are there, we’ll eat them! But they can be full of hidden nasties, like saturated fat, salt and sugar. And in time, too much of these can lead to serious health problems like heart attack, stroke and type 2 diabetes. Try these ideas to get you started:

·         It’s the simplest tip in the book – but if you don’t have the snacks in the house, you won’t be able to eat them! Skip that aisle in the supermarket and try to avoid the checkouts with loads of treats on display.

·         Aim for three regular meals a day. So if you’re raiding the snack cupboard several times a day, have a think about the meals you’re eating and when. You could be filling up on calories when a meal would keep you going for longer.

·         If you’re feeling peckish, try a glass of water instead. Chances are you’re thirsty rather than hungry.

If you are in search of healthy snacks that you can stash away in your desk drawer or glove compartment, here are a few suggestions that won’t compromise your waistline too much as you try to keep hunger pangs at bay.


Plain or Greek yogurt especially is a healthy but filling snack that you can easily take along with you wherever you go. Apart from the high protein content, yogurt is a great source of a number of vitamins and minerals which are important for your physical development. These include calcium, phosphorus and riboflavin.


Popcorn is not bad when prepared with the right ingredients. It is a good low-calorie snack that is packed with heart-healthy nutrients, and is the perfect snack whether you are chilling by yourself or with friends. Just a cup of air-popped popcorn comes in at about 30 calories, and even purchasing it already popped will keep you under the 150-calorie limit. Instead of adding butter, sprinkle with Parmesan cheese or cinnamon. You can also add a mist of olive oil if you are craving that buttery feeling.

Nuts and raisins

These are nutritionally dense and contain plenty of vitamins, minerals, carbohydrates, healthy fats and protein. You can make your own trail mix by combining a selection of nuts such as almonds, pecans, walnuts, peanuts and raisins.


Apart from tasting good, fruits are also packed with fibre, rich in nutrients and help to lower your risk of a wide range of diseases and health conditions. You can pack pineapple, melon and mango slices to have while at work, or you could just take along a bunch of grapes or an apple to snack on.