We’ve all been there when the mid-morning hunger pangs hit but next time, instead of reaching for a bag of crisps or a bar of chocolate, why not try something that assuage your hunger pangs without making you pile on the pounds.
While most of us assume that 100 calories won’t be able to fill us up, an infographic reveals that there are some surprisingly healthy snack options that will keep you feeling fuller for longer.
From prosciutto and peaches and cottage cheese with berries to jicama with salsa and celery with hummus, here are 18 substantial snack ideas that only contain 100 calories.
Shona Wilkinson, nutritionist at NutriCentre told: ‘Snacking can be a good way of helping balance your blood sugar levels and therefore reducing those cravings for sweet things.
‘Balancing your blood sugar levels will also help reduce those 4pm to 5pm energy slumps that people often complain of.’
However you can’t use this as an excuse to indulge in sweet foods, Shona warned.
‘It has to be the right type of snack, and the right portion size. Focus on snacks which are protein-based as protein will help keep you feeling fuller for longer.
‘Avoid snacks which are high in sugar and make sure that you are snacking because of hunger rather than just habit or its someone’s birthday in the office!’
One high-protein option is to pair two slices of extra lean ham with two tablespoons of whipped light cream cheese for a savoury treat.
Or you could dip two sliced celery stalks in two tablespoons of light guacamole. For those who are not fans of avocado, try four tablespoons of hummus instead.
Another way to satiate your appetite would be to have three ounces of cooked shrimp with one tablespoon of cocktail sauce.
Allergic to seafood? Try half a cup of sliced cucumber and one ounce of goats cheese or one sliced hard-boiled egg with salt, pepper and paprika, both options which come up to exactly 100 calories each.
If you’re on a non-meat diet, why not snack on half a cup of fat-free cottage cheese, topped with a quarter cup of blueberries.
A cup of your favourite broth-based soup with a squeeze of fresh lemon will also do wonders to fill you up.
The next time you’re feeling peckish take one tomato, slice it, top with one ounce of fresh mozzarella, salt, pepper and one tablespoon of balsamic vinegar for a fuss-free, healthy snack.
Seeking something a little bit more substantial but with none of the calories?
Spread two tablespoons of fat-free bean dip on one small whole-wheat tortilla and top with two tablespoons of low fat cheddar.
One slice of turkey ham wrapped in one slice of reduced fat Swiss cheese also only contains 100 calories.
One cup diced watermelon together with one ounce of reduced-fat feta and one teaspoon chopped mint makes a refreshing mid-afternoon snack.
You could also munch on three chopped almonds mixed into four ounces of plain yogurt, with a drizzle of honey to provide some sweetness.
The saltiness of prosciutto goes extremely well with sweet fruits; try an ounce of the dry-cured Italian ham with half a cup of sliced peaches for a sweet-savoury snack.
Or keep it British by pairing a cup of sliced apples with one ounce of low-fat cheddar.
Do away with meat altogether and tumble half a cup of blueberries, half a cup of raspberries and half a cup of strawberries for a wholesome berry bowl.
Want something more exotic? One cup of sliced jicama (Mexican yam) dipped into half a cup of salsa makes a fiery and filling snack.
A milder version of this would be ten baby carrots with a dip of four ounces of Greek yogurt with a teaspoon of ranch mix (or any other condiment of your choice) blended in.