The Quadram Institute’s Dr Maria Traka and Dr Laura Bardon from the Food & Nutrition NBRI and Professor Pete Wilde have suggested some alternative snacks that are less energy-dense, lower in unhealthy types of carbohydrates, or higher in fibre, or provide sources of vitamins, minerals and other health-promoting compounds.

Hummus can provide the basis for an alternative healthier snack. As long as they aren’t overly processed, the chickpeas used to make hummus have tough cell walls. This makes them slow to break down in the gut, releasing energy in a more controlled way, which helps control glucose spikes and also means you don’t feel hungry again as quickly.

Use carrot sticks, or sticks of celery, or even broccoli with dips instead of bread-based snacks. These have a low energy density, low in fat, but high in fibre, which most of us don’t consume enough of. Vegetables are also great sources of essential vitamins and minerals, including phytonutrients. These are a range of natural chemicals produced by plants that give them their characteristic colours but can also help protect us from chronic health conditions.

Half an avocado makes a great healthy snack, or you could make into guacamole. Avocados are a good source of fibre, but relatively low in other carbohydrates, and also contain plenty of vitamins and minerals. Their oily texture is down to their high levels of healthy monosaturated fats, including oleic acid which has been linked to other health protective effects.

Although they’ll probably never be a healthy option, if crisps are your thing then go for vegetable-based crisps, as long as they are baked and not fried. These are lower in energy and higher in fibre than potato crisps. Sweet potato, beetroot and other coloured veg will also contain phytonutrients.

Popcorn, popcorn-based snacks and puffed rice crackers may also be a less unhealthy alternative snack. They tend to be quite low in energy density and prepared with only a small amount of fat, but 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.

A hard boiled or eggy soldiers paired with wholewheat or seeded bread makes a healthy snack as eggs are full of protein and are also a great source of lots of vitamins and minerals like the B vitamins, selenium and iodine.

Yogurts can be a healthy snack but pick a Greek or Greek style low fat yoghurt with berries and/or seeds. Greek yoghurt does not have added sugar (unless it’s fruit flavoured).

This blog was shared with the Daily Telegraph for an article that was published on 12th March 2024, where you can find other ideas for healthy snack alternatives.