Six snacks that are healthier than you think (yes, even cheese and crackers)

It’s 3pm and your stomach is rumbling. With hours until dinner, you’re contemplating which snack could tide you over. A biscuit or two would hit the spot, and a handful of almonds would be healthier, albeit dull.

The conundrum over what food, if any, we should be eating between meals has been hotly debated. But King’s College London scientists concluded that snacking is not inherently unhealthy – what matters is that people opt for high-quality options, with fresh fruit, vegetables and nuts once again touted as best for keeping hunger at bay and waistlines in check.

Dr Sarah Berry, the chief scientist at healthcare company Zoe – the firm behind the arm patches that promise to pick apart how your body responds to food – says cheese and crackers are a “great example”.

1. A couple of crackers with cheese

“As long as you’re not eating just those crackers all day long, every day, and if you’re pairing it up with something like cheese, then you know that together it’s a reasonably healthy snack,” she says.

Clare Thornton-Wood, a registered dietitian and spokesperson for the British Dietetic Association, explains that the high concentration of calcium, vitamin A and B12 in cheese is what knocks it into the nutritious category.

She recommends having two crackers as a snack and using strong-flavoured varieties, such as mature cheddar, to deliver a punch of flavour without needing to overindulge, or soft cheeses like brie, which are lower in fat.

Topping with cucumber, tomatoes or grapes offers an extra flavour, as well as nutrients, while opting for crackers with grains or wholemeal ensures the snack contains plenty of fibre, Thornton-Wood notes.

2. Eggy soldiers with whole wheat or seeded bread

Debate has raged over the correct way to achieve the perfect boiled egg, with the cooking time, presentation and accompaniments all contested. However, it is indisputable that the humble egg is an ideal snack, according to Dr Maria Traka, the deputy head of food and nutrition national bioscience research infrastructure at the Quadram Institute in Norwich.

“They are full of protein and are also a great source of lots of vitamins and minerals like the B vitamins, selenium and iodine,” she says. “Plate up with wholemeal or seeded bread for a balanced snack,” Dr Traka recommends.

3. A pot of full-fat Greek yoghurt and seeds

Usually viewed as a breakfast option, full-fat Greek yoghurt can be a filling snack that supports digestive health, while being packed with flavour and texture that can help prevent you from turning to a packet of sweets.

“In the past, high-fat foods were demonised as ‘fattening’, but we now know it’s more complicated than that,” says Dr Berry. “Full-fat natural yoghurt is a great source of healthy fats and protein. It’s also a fermented food that contains live bacteria, so it can support your gut microbiome.”

However, not all yoghurts are made equal. “Make sure you choose a yoghurt that doesn’t contain added sugar, artificial sweeteners or other unnecessary chemicals,” she suggests. “If you want a more filling snack with added fibre, throw in some fruit, nuts and seeds.”

Thornton-Wood recommends selecting seeds with generous amounts of omega-3 and omega-6 fatty acids, such as pumpkin seeds, linseeds and sunflower seeds. Overall, this snack would offer plenty of protein, calcium and fibre.

4. Half an avocado

Despite most frequently being used as a toast topper for breakfast or brunch, avocados can also form the basis of a healthy snack, according to Dr Traka.

Half an avocado is the ideal portion size, which can either be eaten as is – after cutting it in two and removing the flesh – or crushed into guacamole, she says.

“Avocados are a good source of fibre, but relatively low in other carbohydrates, and also contain plenty of vitamins and minerals,” Dr Traka points out. “Their oily texture is down to their high levels of healthy unsaturated fats, including oleic acid, which has been linked to other health protective effects.”

5. A bag of popcorn

Instead of adding potato crisps to the shopping trolley, popcorn can provide a healthier alternative that still delivers a crunch, according to Dr Berry.

“Because popcorn is made from whole grains, it contains nutrients that are absent in refined grain products, like white rice,” Dr Berry explains. “As long as it isn’t coated in sugar or salt, popcorn is a healthy, low-cost snack that’s rich in fibre.”

It’s also low in calories and is prepared with only a small amount of fat, says Professor Pete Wilde, an emeritus fellow at the Quadram Institute, who recommends sticking to standard 30g packs per serving. “It can be loaded afterwards with salt and sugar. Popping your own corn at home is fun, and also means you can control what’s added afterwards,” he adds.

6. Apple and peanut butter

Supermarket aisles that are home to jam, marmalade and other spreads have become crowded with peanut, almond and cashew butters in recent years. But these handy jars are “surprisingly healthy”, says Dr Berry.

“Which product you choose is important, though. If you choose a minimally processed nut butter, you get the benefits of the whole nut without the additives. Nuts are a great source of healthy fats, protein, fibre and micronutrients,” she says.

Thornton-Wood suggests slathering it between wedges of apple, or dipping the fruit into it. This snack would be one of your five a day and provides fibre and protein, which can curb appetite for longer, she says.

Does the timing matter?

Yes, while most of the focus remains on what people are snacking on, studies have shown that the timing can be equally as important. The King’s College London study, which included Dr Berry, found that eating late in the evening triggered a wave of health hazards.

“People who ate snacks after 9pm had higher average blood sugar levels and poorer blood sugar and blood fat responses after eating,” she says.

The study, which analysed the self-reported snacking habits of 1,002 people, revealed that pre-bedtime snackers were also more likely to eat foods high in calories, fat and sugar.

“It’s best to focus on eating high-quality snacks, like nuts, fruit, and seeds, and consume them during the day rather than in the evening,” Dr Berry adds.

The Telegraph, London

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