We all have those moments when we just cannot keep the hunger at bay until dinner time. So, what can we get our hands on that is quick, easy, low in calories as well as being full of nutrients.
All the snacks in the image are 200 calories or below, are filling and come with some real nutrient power.
1. Mixed nuts – the perfect balance of healthy fat, protein & fibre. A 28g serving is 180 calories, perfect for an on the go snack.
2. Apple slices with peanut butter – apples are high in fibre and polyphenol antioxidants. 1 medium apple and 1 tablespoon of peanut butter is a great snack at under 200 calories.
3. Celery stick with cream cheese – celery contains luteolin, an antioxidant that reduces inflammation, combine with 60gm of cream cheese to help absorb fat soluble vitamins A & K (from the celery). This snack is around 200 calories.
4. Carrot with hummus – 80g of carrot with 100g of hummus has about 200 calories. Hummus is made from chickpeas, olive oil and garlic, which can reduce inflammation and may improve cardiovascular health. Carrots are a great source of fibre and beta carotene, important for eye health.
5. Dark chocolate and strawberries – both are loaded with flavanols that may lower blood pressure and reduce the risk of heart disease. The chocolate must contain at least 70% cocoa. Dark chocolate is also rich in magnesium. 30g of dark chocolate and 80g of strawberries contains around 200 calories.
6. Red bell pepper with guacamole – all bell peppers are highly nutritious but red peppers are particularly high in antioxidants, beta carotene, quercetin, capsanthin and Vitamin C. Consuming 1 bell pepper with 85g of guacamole adds healthy fat and fibre while keeping this snack under 200 calories.
7. Greek yogurt & mixed berries – this snack is a great source of calcium, potassium and protein. Add some berries of your choosing which are naturally sweet and one of the best sources of antioxidant. 100g natural Greek yogurt combined with 50g mixed berries totals around 150 calories.
8. A piece of fruit – it doesn’t have to be complicated and is a good choice on the run if you forgot to prepare anything. Head for fruit aisle in the supermarket or shop. Apples, pears, orange, berries, cherries and peaches are just some examples. A single piece of fruit or 80g serving.
9. Cherry tomatoes & mozzarella – tomatoes are rich in vitamin C, potassium and lycopene (an antioxidant) and may reduce risk of certain cancers and heart disease. Mozzarella is high in protein, calcium and vitamin D. 150g of cherry tomatoes and 60g of mozzarella cheese contain less than 200 calories.
10. Chia seed pudding – high in fibre, omega 3, also high in antioxidants that help reduce inflammation and improve heart health.
11. Hard boiled eggs – packed full of protein, vitamin D and B12. Two hard boiled eggs contain about 13g protein and 140 calories.
12. Pear slices with ricotta cheese – pears with peal on, contain polyphenol antioxidants with strong anti-inflammatory properties. Ricotta is rich in calcium and protein, 1 small pear with 100g ricotta provides around 12g protein and around 200 calories.