GRAZIN’ SQUAD

Fuel your goals with 24 smarter ways to snack

Between-meal morsels have derailed good intentions since the dawn of time – or at least since the invention of the vending machine. But you needn’t swerve snacks entirely, nor subsist on freeze-dried kale. Instead, graze a little more intelligently. Consider this your expert-backed guide to raising your snacking IQ

01 WALNUTS

Not only are they a science-backed winner for your heart health, a study published in Diabetes, Obesity And Metabolism found that eating walnuts boosts activity in the insula, a region of the brain associated with appetite and impulse control. Scientists believe it’s the reason they leave you feeling so full.

Plus, new Penn State research suggests they can support gut health. Squirrel them away in a cupboard to head off 3pm-itis. 16 walnut

SNACK SIZE halves; 200 calories

02 POPCORN

Salute the kernel: popcorn has 15 times the diseasefighting polyphenols of wholegrain tortilla chips, according to a study by The University of Scranton. Bonus: one cup contains just 60 calories. Eat on a recliner in front of Netflix for DIY cinema vibes.

SNACK SIZE 20g (about a cup); 60 calories

03 OLIVES

They’re creatures of the night, usually found in martinis or propping up the bar with their good pal, the wasabi pea. But here’s why it’s worth giving the olive an all-day pass. As well as punching above their weight in the flavour-intensity stakes, they’re packed with oleic acid – good for heart health and reducing inflammation – and skin-boosting vit E.

SNACK SIZE 10 olives; 45 calories

04 FROZEN MANGO

While mango is naturally high in sugar, the small chunks make it easier to control portions. ‘Three or four pieces are usually good to kick the sugar craving, and if you leave it to sit for a couple of minutes, you get a gelato-like texture when you eat it,’ says Jordan Sullivan, aka The Fight Dietitian, who creates the nutrition plans of some of the world’s top mixed martial arts (MMA) athletes. Sweet.

SNACK SIZE Four chunks; 50 calories

05 ROASTED SEAWEED THINS

More than just a trendy ingredient – Chrissy Teigen is a fan and they’re a firm favourite on menus right now – this underwater marvel is also swimming in nutrients. ‘Seaweed is an amazing source of iodine,’ says nutritionist Amy Savage. ‘Iodine is an essential nutrient for thyroid health – think of the thyroid as the number one player in balancing hormones, as well as regulating metabolism and body temperature.’ Typically, a 5g snack-sized serving will cover your recommended daily intake. Nothing fishy about that.

SNACK SIZE A 5g pack; 24 calories

06 COTTAGE CHEESE

Turns out you can polish a curd. Cottage cheese is the nutritional proof, since 100g contains more protein than two small eggs. Don’t find it appealing? ‘Eat it with a little sweet chilli sauce and cut-up veggies for dipping,’ suggests Simone Austin, president of Sports Dietitians Australia and the author of Eat Like An Athlete (£16.99, Hardie Grant). We’re here for that.

SNACK SIZE Seven tbsp; 100 calories

07 POMEGRANATE SEEDS

A colour pop on a salad isn’t all pomegranate seeds are good for. Not only are they antioxidantrich (they’re stacked with polyphenols), but they’re gold for your gut. ‘They’re a source of prebiotic fibres, which fuel your gut microbiome, helping to increase the diversity of good bacteria,’ says Savage. ‘Pair them with yoghurt, nuts or seeds for a balanced snack.’

SNACK SIZE A handful; 18 calories

08 EGG CUPS

Take the grab-and-go convenience of a muffin and the high protein content of an egg and what do you get? No, not an Egg Mcmuffin. ‘Egg cups are super easy, highprotein snacks,’ says Sullivan. Preheat your oven to 180°C, then grab a muffin tray and spray on some olive oil to grease. In a bowl, mix together six to eight eggs with a dash of bicarb and a dash of wholemeal flour. Pour into the tray, filling the cups 3/4 full, before adding onion, chives and ham. Bake for 20 to 25 mins until the centres are set. Cracking.

SNACK SIZE Two cups; 100 calories

09 DIY TRAIL MIX

Shop-bought fruit and nut mixes are fine, but Sullivan tasks his athletes with making their own. Do so and you’ll know exactly what’s gone into it. Simply mix a selection of almonds, cashews, walnuts, pistachios and cacao nibs. ‘That way, you’re not getting stuck with all those dried sultanas.’ Sounds raisin-able, considering the relatively high sugar content of dried fruit.

SNACK SIZE A handful; 135 calories

10 EDAMAME

Snacks that leave a trace encourage you to moderate your intake. Dubbed ‘the pistachio effect’ by researchers who found that the sight of empty shells was a visual reminder of how many participants had eaten, it’s thought that the labour involved in de-shelling could also explain why you don’t, ahem, go nuts. While popping a soya bean out of its pod might not feel like the most arduous of tasks, it could be laborious enough to stop you spoiling your tea, while also nourishing you with protein, fibre, folate and omega-3s.

SNACK SIZE Half a mugful; 134 calories

11 SOURDOUGH BREAD

A 2020 cliché it might be, but the remnants of Sunday’s loaf can be a worthy weekday snack. ‘Sourdough or wholegrain breads are complex carbohydrates, so they offer a slower release of energy compared with white bread,’ says Savage. ‘Due to the fermentation process, sourdough can also be easier to digest for those with GI issues.’ Top with hummus or peanut butter for a hit of protein, too.

SNACK SIZE One slice; 99 calories

12 ENERGY BALLS

They’re a wellness staple, but some shop-bought balls are laden with added sugar, so try Savage’s recipe. Blend 12 medjool dates (pitted), 120g smooth peanut butter, 100g ground almonds, 2 tbsp cacao powder, 100g desiccated coconut, 2 tbsp coconut oil and a pinch of salt and roll into 12 balls.

SNACK SIZE One ball; 250 calories

13 CHEDDAR SLICES

A slice of Cheddar offers up protein as well as calcium – adult women need 700mg a day of the latter and an additional 550mg if breastfeeding, according to NHS guidelines. Pre-cut slices aren’t just convenient; they also make it easier to track how much you’re eating.

SNACK SIZE One slice; 120 calories

14 GREEK YOGHURT PROTEIN PUDDING

Greek yoghurt is royalty in the snack world and rightly so, with some brands boasting 10g of muscle-building protein per 100g. But if you’ve got a sweet tooth, try Sullivan’s recipe: ‘Add one scoop of chocolate protein powder to the yoghurt, stir and leave in the freezer for 10 mins. The texture is like a dessert – you can top with blueberries for more sweetness.’

SNACK SIZE One small pot; 120 calories

15 SUSHI

There’s a good reason to get a raw deal. A salmon sushi roll will give you a protein hit, plus memoryboosting omega-3, while the rice delivers carbs for pre-workout energy.

SNACK SIZE Two rolls; 118 calories

16 SAUSAGES

Reports of the carcinogenic properties of processed meat might have you swerving sausages, but they can be enjoyed as part of a healthy diet. Grill to avoid charring, opt for an alternative to red meat, like chicken, and aim for a meat content of over 90%. Cook up a pack on a Sunday and eat cold during the week.

SNACK SIZE Two chicken sausages; 77 calories

17 RICE CAKES + PEANUT BUTTER

The blank canvas of rice cakes makes them an ideal bedfellow for PB. Peanut butter is calorie-dense and a good source of healthy fats and protein, with 3.5g protein in every 1 tbsp serving. Before a workout, Sullivan gets his fighters to chow down on rice cakes smeared with the stuff.

SNACK SIZE Two rice cakes with 1 tbsp peanut butter; 154 calories

18 SARDINES

These guys pack health benefits into their rectangular tins like, well, you know. They’re high in protein, omega-3s and calcium, plus, they cost little compared to fresh fish. Need another reason? Sardines in olive oil is the power food for American ultra-marathon legend Dean Karnazes, who calls it ‘my breakfast go-to for sustained all-day energy’. You heard the man.

SNACK SIZE Half a tin; 90 calories

19 BOWL OF SOUP

A study* found that you’ll lose 50% more fat by opting for soup over an energy-dense snack. ‘Choose one with veggies, but also legumes or meat, so you’ve got a bit of protein to fill you up,’ says Austin. See page 42 for four recipe ideas.

SNACK SIZE 200ml; 70 to 250 calories

20 VEG + HUMMUS

Crudités: not just for office birthdays. Bitesized veg – think radishes or sugar snaps – are a no-fuss way to push your five-a-day into double figures. Up the ante with a smear of bean dip – legume-based meals can be more satiating than ones containing meat, according to a study by the University of Copenhagen.

SNACK SIZE A handful of veg sticks with 50g hummus; 135 calories

21 CORN ON THE COB

Corn is particularly good for eye health – it’s loaded with lutein, which has been shown to slow macular degeneration. Austin suggests seasoning a cob with some black pepper and chilli flakes and popping it in the microwave for 90 seconds. You don’t need a sun-drenched barbecue to get your fill of this nutritious snack.

SNACK SIZE One small cob; 110 calories

22 GRAB-AND-GO TUNA PATTIES

‘Tuna is a great source of healthy fats and protein,’ says Sullivan. ‘If you can find some that’s sourced sustainably (Waitrose and M&S own brand are good), even better.’ Mix 300g tuna with 200g mashed sweet potato, 2 chopped onions, the juice of ½ a lemon, 115g mayo and black pepper. Form into patties and fry.

SNACK SIZE One patty; 120 calories

23 DARK CHOCOLATE + NUT BUTTER

Flavanols in cacao help reduce oxygen expenditure during exercise. Subjects who replaced a snack with 40g dark chocolate a day for 14 days increased oxygen efficiency by 6%*. Add a dash of nut butter for healthy fats.

SNACK SIZE 22g chocolate with 1 tsp nut butter; 160 calories

24 BIRCHER MUESLI

Swap stolen handfuls of sugar-coated cereal for the nutritional gains of the grain. Try Deliciously Ella’s ready-made mix (£4, Sainsbury’s) – just add milk or yoghurt for a hit of satiating protein and top with fresh fruit, nut butter or both.

SNACK SIZE 45g; 147 calories