SNACK ATTACK

Across the country, we have been comforting ourselves during lockdown by snacking, with nearly half of us admitting we’ve put on weight. According to figures from the Oral Health Foundation, 38 per cent of us have given in to temptation by nibbling on naughty treats while stuck at home. But can you make them healthier? Here JAMES MOORE reveals some brilliant tips to help you do just that

TRICK YOUR TREATS

Eat before you hit the supermarket, as studies suggest you’re more likely to load your trolley with unhealthy snacks when hungry. Having a pact with your partner helps too – seeing someone else eating a snack makes you more likely to indulge, according to a study in the British Journal of Health Psychology. When you get home, put groceries in your cupboards immediately as having food in your line of vision makes you more likely to graze. Tempted? A 15-minute walk can reduce snack cravings, as can having a cup of tea or coffee.

TIMING IS EVERYTHING

Enjoying a couple of snacks during the course of the day rather than grazing during the evening can help keep your weight down, according to a study by the University of Pennsylvania. Scientists at the University of Missouri also concluded that starting the day with a protein-rich breakfast of eggs can reduce unhealthy snacking in the evening, while other US experts found that having just half an avocado at lunchtime can make you feel fuller, so you avoid snacking later.

WATCH YOUR CALORIE COUNT

The British Heart Foundation advises: “If you’re trying to lose weight, 100 calories is a good amount for a snack.” Healthier snacks that come in under that level include a portion of dried fruit, a handful of olives, a boiled egg, a banana or an apple, as well as chopped up pieces of veg such as carrot and cucumber.

TARGET TEATIME

We’re hardwired to opt for unhealthier snacks in the late afternoon, according to one study, and in these worrying times it’s tempting to reach for a comforting slice of cake, which can contain around 300 calories and 15g fat. Swap that for a slice of fruited malt loaf, like Soreen, at just 161 calories and 1.5g fat. Ditch fatty buns, doughnuts, scones and muffins for teacakes, Scotch pancakes and crumpets, which usually have lower levels of fat and calories.

CRUMBS OF COMFORT

As a nation we eat 140million biscuits a year. But you can make some easy swaps to ensure you’re consuming fewer calories. Swap a Chocolate Hobnob at 93 calories for a Jaffa Cake at 46, for instance. Custard creams, bourbons, chocolate cookies and jammie dodgers all tend to have higher levels of fat, sugar and calories than varieties like malted milk, Nice or gingernut biscuits.

There are lots of slimmed down choices around to help, such as Oreo Thins at 30 calories and 1g of fat each, compared

to 50 calories and 2g fat in an original, or McVitie’s Chocolate Digestive Thins which have 31 calories and 1.5g fat compared to 83 calories and 3.9g fat in the original. Also check out Rich Tea Lights at just 36 calories – with 30 per cent reduced fat.

CRUNCH FACTOR

Many of us love munching on Pringles, Doritos or McCoy’s, but there are plenty of options with fewer calories and less fat, including baked crisps from Walkers, wholegrain crisps like Sunbites, Snack a Jacks made from popped rice or corn, and Popchips which have half the fat of fried crisps. Traditional Wotsits, Quavers, French Fries and Skips are also lower calorie choices.

CHANGE IT UP

Consider swapping crisps for popcorn, which is a wholegrain and packed with fibre to keep you fuller longer. Rice cakes, which come in at as little as 50 calories, are a lower fat choice. Even pork scratchings have some benefits – they are high protein and the fat in them is mostly healthier mono and polyunsaturated fats, which are good for heart health. Italian style breadsticks are only about 20 calories each too. Ditch that sausage roll at around 200 calories for a stick of Peperami at only 113. Or get a healthier cheese fix with a Mini Babybel Light at just 42 calories.

SWEET TRUTH

When it comes to chocolate the typical bar comes in at 250 calories. But you can save on that with a Flake at 170 calories, Maltesers – 183 calories, Cadbury’s Fudge – 110 calories, or Milky Way – 117 calories. Alternatively nibble on some dark chocolate – the bitterness is believed to help reduce hunger pangs. If sweets are your weakness grab some 30 per cent reduced sugar Fruit Pastilles instead of your usual jelly treats.

MUNCH ADO

Although they are often high in calories, there’s evidence that snacking on nuts can ward off dementia and bowel cancer and thanks to their high protein levels can help suppress appetite too.Avoid eating too many salted nuts that could contribute towards raised blood pressure and opt for varieties like walnuts and almonds that are good for your heart.Watch out for high calorie and sugar content in cereal bars – Special K and Alpen Light bars are among the lower calorie options.

NICE SLICE

Many of us grab a piece of toast when we’re hungry, but the topping you choose could make a big difference to how healthy it is. Sugary jam has little nutritional value, but a slice of Marmite on toast at just 113 calories contains magnesium to help you sleep, while peanut butter is protein rich and more likely to help keep you feeling full.