10 snacks around 100 calories to help you stay full longer while still keeping in shape

During busy work days, feeling hungry between meals can easily lead you to reach for sweets or snacks high in sugar and fat. But with just a few simple changes, you can have a snack under 100 calories that is nutritious, good for your heart, and suitable even when you are trying to lose weight.

Blueberries and yogurt

A handful of fresh blueberries (about 40g) (16 kcal) combined with a 125g (75 kcal) tub of low-fat plain yogurt makes for a snack of just 91 kcal. The mild sourness of the yogurt blends with the natural sweetness of the berries for a refreshing, refreshing treat without any added sugar. It’s also rich in antioxidants and great for the gut.

Apple and peanut butter

A small apple (34 kcal) with half a tablespoon of plain, unsweetened, unsalted peanut butter (49 kcal) will only have a total of 83 kcal. The crunchy, juicy apple combined with the natural richness of the peanut butter will keep you fuller for longer without causing a sudden spike in blood sugar. This dish is suitable for days when you need quick energy.

Fresh cheese and cherry tomatoes with rice cakes

With just one rice cake (32 kcal), add 50g of low-fat cottage cheese (54 kcal) and a few cherry tomatoes (20 kcal), you have a 106 kcal dish that is high in protein, low in fat and easy to make. The crunchiness of the rice cake combined with the light fatty taste of the cheese and the sweetness of the cherry tomatoes creates a delicious feeling and enough energy to continue working.

Banana and whole wheat toast

A small banana (65 kcal) on a slice of wholemeal toast (84 kcal) makes for a filling, high-fibre snack that is perfect for those with a sweet tooth. Although the total energy is around 149 kcal, it is still a healthy choice if you are active or need a high-energy snack without the sugar.

Red bell peppers and hummus

Hummus is a dip made from cooked, mashed chickpeas mixed with tahini, olive oil, lemon juice, garlic, and salt. Three tablespoons of low-fat hummus (65 kcal) and one red pepper (34 kcal) make for a dish that is only 99 kcal. This is a high-fiber choice, with the rich flavor of the chickpeas and the crunch of the bell pepper, making it easy to eat and filling.

Dried apricots and almonds

Three dried apricots (56 kcal) and eight almonds (51 kcal) make a 107 kcal snack that's easy to carry in your bag when you're on the go. The dried apricots are naturally sweet, while the almonds provide healthy fats to help keep your energy levels steady.

Butter and crusty bread

1/4 avocado (68 kcal) combined with crusty bread (28 kcal) is a 96 kcal snack, suitable for those who like the rich taste but still want to control their calories. The unsaturated fats in avocado also support the heart and help you feel full longer.

crumpet muffins

A crumpet muffin (83 kcal) spread with a teaspoon of reduced-fat butter (17 kcal) makes a snack of around 100 kcal. This is a simple, easy-to-eat option, suitable for breakfast or an afternoon when you need a quick energy boost.

Milk and raisins

A 150ml glass of low-fat milk (69 kcal) combined with a spoonful of raisins (27 kcal) provides 96 kcal, is light on the stomach and has a natural sweetness. This is a quick and convenient choice, suitable for busy people or those who need to supplement calcium during the day.

Boiled eggs, tomatoes and spinach

A boiled egg (84 kcal) mixed with a medium chopped tomato (12 kcal) and a 25g handful of spinach (4 kcal) makes a 100 kcal meal that is rich in protein, vitamins and fiber. This is also a simple way to increase your vegetable intake, helping you get closer to your goal of “5 servings of fruit and vegetables a day”./.