Diet & Nutrition

11 healthy snacks that will energise and sustain you

Put down that chocolate bar and step away from the chips! These healthy snacks will actually give you the energy you need to get to the next meal.

Feeling peckish? These are our pick of the most energising, sustaining and healthy snacks. Packed full of energy, low fat, low salt, low sugar and yummy to boot!

Choose two snacks per day to munch on between meals.

30g (minimum 70 per cent cocoa) dark chocolate

A natural energy booster when you need a quick pick-me-up.

125g low-fat cottage cheese with 1 tbsp unsweetened pineapple

This protein-packed munch provides a decent sweet treat minus a big calorie hit.

Spicy roasted chickpeas

Chickpeas are a great source of energising vitamin B and magnesium. Drizzle 1 tbsp olive oil over a can of drained chickpeas and season with salt, pepper, cumin and chilli. Bake in the oven for 40 minutes. Enjoy in handful-sized portions as a fab alternative to chips.

A glass of green juice

Green juices are packed full of antioxidants, phytonutrients and potassium, the great hydrator. Keep fruit content to a minimum (think one apple, pear or kiwifruit) and instead load up on vegetables like spinach, cucumber and kale.


A source of fibre and iron, enhance the energy-boosting aspect by mixing a couple of fresh figs with 1 tbsp natural yoghurt or enjoy 3-4 dried figs with a few almonds.

Protein-packed avocado

Fill a small avocado with 2 tbsp cottage cheese and chives for a snack that’s high in protein and healthy fats.

30g walnuts

A good source of protein and fibre, walnuts also contain magnesium, making them a go-to energy bite.

Strawberry and banana smoothie

Blend 100g non-fat Greek yoghurt with 2 handfuls frozen strawberries, 1 small banana, ½ tsp vanilla essence and ½ tsp honey for a high-protein treat.


10-15 olives will give you a small iron hit and a slightly bigger dose of antioxidant vitamin E.

Peanut butter slices

Cut an apple into 6 slices and lightly spread each slice with peanut butter. It won’t break the calorie bank and packs a sufficient fat and fibre punch to keep the mid-afternoon munchies at bay.

50g lightly salted popcorn

A good source of wholegrain and vitamins, this is an excellent substitute for higher-cal snacks such as potato chips and biscuits.

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