Snacking in between meals often has a bad reputation and most supermarket shelf snacks are processed and sugary options that are often unhealthy. With that in mind, one could be forgiven for thinking that snacking is an absolute no-no which can, in turn, create a negative love-hate relationship with food or binge eating. Alternatively, one could be left with the misconception that healthy snacks constitute only carrot sticks and a handful of unsalted nuts which could never be tasty.

According to research, however, it is possible to snack healthily on delicious food.

The National Health Services in the UK has come up with a list of surprisingly yummy 100 calorie only snacks! Prepare to be astounded!

Photo by Suzy Hazelwood from Pexels
  1. Cheese and Tomato Toastie

One would have thought that cheese is calorific. But if you follow this recipe, it is only 93 calories!

Simply chop the tomato and spring onion, sprinkle them over a slice of crispbread, cover with grated cheese and place under a pre-heated grill for a couple of minutes.

  • 1 wholegrain crispbread: 39kcal (164kJ)
  • 15g grated 30%-less-fat mature cheese: 47kcal (197kJ)
  • 40g tomato: 7kcal (29kJ)
  • an optional sprinkling of chopped spring onion (calories nominal)

2. Sweet Fruit Delight

Refreshing and easy to make, this “3-fruit” fruit salad, which includes store-cupboard-friendly tinned pineapple, provides 2.5 portions of your recommended 5 A Day.

  • 50g seedless black grapes, cut in half: 30kcal (126kJ)
  • 50g diced apple: 26kcal (109kJ)
  • 100g chopped tinned pineapple in juice: 46kcal (193kJ)
Photo by Юлия Кондратова from Pexels

3. Cheese and Pickle Canapes

Who says that all party food is bad for you? Follow this recipe for a relatively healthy party special.

  • 3 water biscuits: 42kcal (176kJ)
  • 15g 30%-less-fat mature cheddar: 46kcal (193kJ)
  • 30g gherkin: 4kcal (17kJ)
  • 6g (1tsp) pickle: 8kcal (34kJ)

4. Smoked Salmon and cream cheese

To prepare, place 4 strips of salmon on an even surface and spread 5g of soft cheese mixed with some dill at one end of each strip. Starting from the cheese end, gently fold each strip into rolls.

  • 48g smoked salmon, cut into 4 even strips: 68kcal (286kJ)
  • 20g reduced-fat soft cheese (5g per parcel): 39kcal (151kJ)
  • a squeeze of lemon juice: 2kcal (8.4kJ)
  • optional sprinkling of fresh dill (calories nominal)

5. Apple and peanut butter

This tasty morsel could be less calorific than you think! It can also help with the sugar cravings in between meals!

  • 50g sliced fresh apple: 26kcal (109kJ)
  • 12g (1tsp) peanut butter: 70kcal (294kJ)
  • optional sprinkling of cinnamon (calories nominal)

6. Baked beans on toast

  • a 22g slice of toasted wholegrain or wholemeal bread: 48kcal (202kJ)
  • 60g baked beans: 51kcal (214kJ)
  • optional sprinkling of chives (calories nominal)
Photo by Anna Tis from Pexels

7. Homemade popcorn

As a source of fibre, popcorn will keep you feeling full for longer, making it an ideal snack – plus, it’s really easy to make. 

  • 20g popping corn: 62kcal (260kJ)
  • 3g (1tsp) of vegetable oil: 27kcal (113kJ)
  • optional sprinkling of chilli powder and worcester sauce (calories nominal)

*This article is not a substitute for professional medical advice.

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