{"id":492787,"date":"2026-03-24T15:17:20","date_gmt":"2026-03-24T15:17:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/492787\/"},"modified":"2026-03-24T15:17:20","modified_gmt":"2026-03-24T15:17:20","slug":"the-nutritious-snack-that-has-30-per-cent-fewer-calories-than-you-think","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/492787\/","title":{"rendered":"The nutritious snack that has 30 per cent fewer calories than you think"},"content":{"rendered":"

Snacking <\/a>isn\u2019t necessarily a bad thing. The problem is often what we are snacking on. <\/p>\n

\u201cWe\u2019ve demonised snacking, but it\u2019s a great way to keep energy levels up throughout the day and add in healthy foods<\/a>,\u201d says Professor Sarah Berry, associate professor at King\u2019s College London and chief scientist at ZOE<\/a>. <\/p>\n

However, many foods advertised as snacks are calorie<\/a>-dense, nutritionally sparse and malevolently moreish \u2013 think crisps, chocolate bars and biscuits. <\/p>\n

\u201cOn average we get 25 per cent of our energy from snacks, so opting for healthy snacks can be a great, simple way to improve our health,\u201d Professor Berry adds. <\/p>\n

The formula for more nutritious snacking<\/p>\n

Nutritionist Nicola Ludlam-Raine<\/a> recommends a simple formula for creating snacks that leave you feeling full and nourished. <\/p>\n

\u201cAlways think about including protein and fibre,\u201d she says. \u201cThat could be apple and cheese, berries and yoghurt, carrots and hummus or nuts and dried fruit.\u201d<\/p>\n

Protein, she says, is \u201cessential for life\u201d, building and repairing tissues such as muscle and bone. It also plays a role in many other important bodily processes, such as boosting immune health. Experts tend to recommend eating between 1.2g and 1.6g of protein per kilogram of body weight each day, with higher amounts supporting higher activity levels. <\/p>\n

\u201cAnd 96 per cent of people in the UK aren\u2019t getting the recommended amount of fibre,\u201d Ludlam-Raine adds. The NHS recommends 30g per day, as \u201cthere is evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer\u201d.<\/p>\n

Professor Berry seconds this approach to snacking, recommending people prioritise foods high in \u201cprotein, fibre and healthy [unsaturated] fats\u201d. <\/p>\n

\u201cYoghurt with fruit and cheese and whole grain crackers are two combos I love that check these boxes,\u201d she says. \u201cOptions like popcorn, when you\u2019re craving something crunchy and salty, and dark chocolate, for a midday treat, are also excellent to have on hand.\u201d<\/p>\n

Read more: Scientists share six easy ways to increase the health benefits of your daily walk<\/a><\/p>\n

\"StockingStocking up on more nutritious snack options during your weekly shop can make them more accessible appealing when hunger strikes (PA)<\/p>\n

What to eat in your snacks<\/p>\n

High fibre foods include most fruits and vegetables, as well as beans, legumes, nuts and seeds. High protein foods include meat, fish, dairy, eggs, tofu, tempeh, seitan, lentils, beans, nuts and seeds. <\/p>\n

One food Professor Berry strongly recommends adding into your diet is almonds \u2013 for a wealth of health-boosting reasons. <\/p>\n

\u201cOur research<\/a> has shown that swapping typical UK snacks for almonds can reduce our risk of cardiovascular disease by a predicted 30 per cent,\u201d she says. <\/p>\n

\u201cAlmonds are an excellent source of fibre, unsaturated fats, vitamin E, magnesium and B vitamins, and they are incredibly beneficial for your long term health and wellbeing.<\/p>\n

\u201cWe\u2019ve known about the cardiovascular health benefits of almonds for a while, but this new data on their impact on cognitive health and mood regulation is really exciting. <\/p>\n

\u201cWe found that people who reported a higher almond intake reported lower rates of anxiety, and were less likely to report neurodegenerative conditions like dementia or Parkinson\u2019s.\u201d<\/p>\n

Read more: So, if intermittent fasting doesn\u2019t work for weight loss, then what does?<\/a><\/p>\n

\"AlmondsAlmonds are a tasty and nutritious snacking option offering plenty of health benefits, according to Professor Sarah Berry of King\u2019s College London (Getty\/iStock)<\/p>\n

This advice may contradict prescriptions you have heard in the past. Almonds, while delicious, are calorie-dense, leading people to limit them in their diet. A supermarket packet I picked up recently claimed to contain 604kcal and 51.1g of fat per 100g. <\/p>\n

But Professor Berry challenges this, and she is keen to restore the almond\u2019s reputation as a top snacking option.<\/p>\n

\u201cNuts have been unfairly demonised as being high-calorie due to their fat content,\u201d she says. \u201cHowever, my research shows that approximately 30 per cent of the calories in almonds are not absorbed, due to the unique structure of almond cells. So in fact, the back-of-pack calorie label for almonds is wrong. <\/p>\n

\u201cAdditionally, many studies show that nuts increase feelings of fullness, and that nut eaters tend to be a healthier body weight than non-eaters. <\/p>\n

\u201cNuts are an amazing source of protein, fibre, healthy fat and antioxidants, and do an excellent job of boosting energy and keeping you full throughout the day.\u201d<\/p>\n

This doesn\u2019t mean you should gorge on an entire bag daily. <\/p>\n

\u201cLike anything else, the benefits of almonds are best in moderation and as part of a varied diet,\u201d Professor Berry adds. For an afternoon snack, one or two handfuls, or 30-60g, will likely suffice. <\/p>\n

Read more: I\u2019m a nutritionist and these are the biggest mistakes people make when they want to lose fat<\/a><\/p>\n

\"ExpertsExperts advise against late-night snacking (Getty\/iStock)<\/p>\n

Does the timing of your snacks matter? <\/p>\n

Shifting a snack from 11am to 11.15am is unlikely to make a whole lot of difference to your health. But experts do advise avoiding snacking too late in the day.<\/p>\n

\u201cOur research<\/a> shows that 30 per cent of people snack after 9pm, and that late-night snackers had worse blood glucose and lipid control compared to daytime snackers, so I advise against late-night snacking,\u201d Professor Berry says. <\/p>\n

Eating also sends a message to your body that there are still things to be done in the day, The Sleep Scientist<\/a> founder Dr Bostock adds. You still need to digest your food, so your sleep quality may be disrupted. For this reason, sleep experts advise leaving two to three hours between your last meal and your bedtime. <\/p>\n

Read more: The uncomfortable truth about building muscle and eight golden rules for strength training in midlife<\/a><\/p>\n