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| HUNGER PANGS: Keep your cravings under control with low-calorie snacks |
INSTEAD of grabbing a chocolate bar,make each calorie work to fill you up and provide essential nutrients. Here dietitian Juliette Kellow gives her top choices of 100-calorie nibbles.
330g strawberries
Why? Delicious and especially rich in vitamin C, this serving provides more than double your daily needs. Although they taste super sweet, even this large serving provides less than a quarter of the maximum amount of sugar recommended for a day.
Supercharge them (+ 5cal). Slice and drizzle with 1tsp of balsamic vinegar to enhance their natural sweetness without adding sugar.
Half a small avocado (50g)
Why? It is rich in monounsaturated fat, which helps reduce LDL (bad) cholesterol and promote HDL (good) cholesterol. Plus it contains potassium, vitamins B6 and E and pantothenic acid. Scrape as much flesh as you can from the skin as many of the antioxidants lie just under it. of sugar recommended for a day.
Supercharge it (+ 15cal).
Make guacamole by adding a tomato, garlic, lemon juice and pepper.
140g cooked prawns
Why? Prawns provide phosphorus and copper and are rich in protein, omega-3 fats, selenium and vitamins B12 and E. This snack counts as one of the two recommended weekly portions of fish and contains good amounts of heart-healthy omega-3 fats.
Supercharge them (+ 20cal). Make a low-calorie prawn cocktail by combining them with a handful of lettuce, a tomato and a squeeze of lemon juice.
15 almonds (15g)
Why?
They contain more calcium than other nuts plus nutrients such as potassium, magnesium, phosphorus, copper, zinc, manganese, vitamin B2 and biotin and 30 per cent of our daily need for vitamin E. Choose nuts with their skins on. Whole almonds contain around 40 per cent more fibre.
Supercharge them (+ 48cal).
Combine with four dried apricots to satisfy a sweet tooth.
30 cherry tomatoes (450g)
Why? You’ll get a huge hit of vitamin C, potassium and filling fibre and you can eat loads for 100 calories. They provide less than a fifth of an adult’s recommended maximum amount of sugar for a day.
Supercharge them (+10cal). Toss with a handful of rocket, baby spinach or watercress and 1tsp of balsamic vinegar. The vitamin C helps the body absorb the iron from the leaves.
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| Blueberries are rich in healthy antioxidants called anthocyanins |
1 tbsp sunflower seeds (15g)
Why?
Like nuts they are nutrient packed, especially high in potassium, magnesium, phosphorus, iron, copper, manganese, selenium, and vitamins B1 and E.
Supercharge them (+5cal). Sprinkle over a bowl of dark green mixed leaves, the fat in the seeds will help the body absorb the carotenoids from the leaves.
90g tinned tuna in water
Why? It’s a low-fat way to get hunger-busting protein into your diet and boost phosphorus and vitamins B3, B6, B12 and D. Many people in the UK have very low intakes of selenium, essential for healthy immunity. This snack provides 100 per cent of your daily need.
Supercharge it (+ 25cal). Mix with 1tbsp of fat-free natural yogurt for calcium and lemon juice for flavour, then spoon into Cos lettuce leaves.
One slice of wholegrain bread with 1tsp peanut butter
Why?
This snack is a rich source of starchy carbs and fibre and releases its energy slowly to provide sustainable energy. To keep calories down, choose a medium-sliced loaf and use no added sugar or salt peanut butter.
Supercharge it (+10cal). Top the toast with a 5cm chunk of sliced cucumber as the crunch will make it even more satisfying.
250g blueberries
Why?
They are rich in anthocyanins, antioxidants that lab research has linked with numerous health benefits, including better memory, heart health, eyesight and blood sugar control. The 23g sugar in this snack is still only a quarter of the maximum you should have in a day.
Supercharge them (+ 43cal).
Top with 2tbsp of fat-free natural yogurt for a protein and calcium boost.
One large boiled egg
Why? Eggs are high in protein, selenium, iodine, vitamins B2 and B12 and biotin. Plus they contain vitamin A and folate and are packed with vitamin D. One egg contains 10 per cent of our daily iron needs but avoid eating it with a cup of tea as the tannins in tea hinder iron absorption.
Supercharge it (+ 10cal). Turn it into a salad with mixed leaves, cucumber and cress to add fibre and vitamin C.
One weetabix with 100ml skimmed milk
Why? This cereal contains wholegrain, good intakes of which are linked to better heart health and it also helps with weight maintenance. Plus Weetabix is fortified with B vitamins and iron and milk adds lots of nutrients. It contains one per cent of the maximum amount of sugar or salt we should have in a day.
Supercharge it (+ 16cal). Add four sliced strawberries as the vitamin C will help the body absorb the iron from the cereal.
150g plain reduced-fat cottage cheese
Why? It’s the low-fat way to enjoy dairy and boost protein while still getting all the benefits of calcium, phosphorus and other vitamins and minerals. Try and choose a low-fat variety, one with no more than 3g fat in 100g.
Supercharge it (+ 10kcal). Add half a finely chopped onion (rich in flavonoids, antioxidants that have been linked with protecting against heart disease and strokes).
The full version of this article appears in the August edition of Healthy Food Guide on sale now, or visit healthyfoodguide.co.uk
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