Wholegrain snacks such as oat cakes, rye, wholegrain or granary products are digested slowly so may keep you fuller for longer.

Try not to have too many snacks during the day. Set two or three snack times a day rather than constantly eating.

Key

• Kcal = calorie
• Tbsp = tablespoon

All values given are averages only. For exact amounts always check the label. Information correct at time of publishing.

Savoury

Savoury

• One oat cake (45kcal)
• One plain rice cakes (30kcal)
• One cheese or sweet chilli rice cake (40kcal)
• One Ryvita (40kcal)
• Two corn thins (46kcal)
• One crackerbread (20kcal)
• Crispbread (30kcal)
• Dairylea cheese triangle (38kcal)
• Dairylea Light cheese triangle (32kcal)
• Laughing Cow Extra Light triangle (19kcal)
• Laughing Cow Light triangle (25kcal)
• Laughing Cow normal triangle (42kcal)
• Laughing Cow min cravings one cube (14kcal)
• Babybel cheese portion (61kcal)
• Babybel Light (42kcal)
• Natural cottage cheese 60g (66kcal)
• Low fat cottage cheese 60g (43kcal)
• Fat free cottage cheese 60g (39kcal)
• One Ryvita and 1 light cheese triangle (65kcal)
• One breadstick and 1tbsp low fat houmous (90kcal)
• Bachelors slim-a-soup (55kcal)
• Heinz Cream of Tomato Cup Soup 88g (92kcal)

Small bags

• Pom Bear crisps (79kcal)
• Walkers French Fries crisps 18g (79kcal)
• Walkers Quavers 16g (85 kcal)
• Squares 22g (97kcal)
• KP Skips small bag 14.4g (78kcal)
• Velvet Crunch 20g (87kcal)
• Velvet Crunch Popcorners 20g (90kcal)
• Ryvita Minis 24g (93kcal)

Nuts

• 12 almonds (80kcal)
• 24 pistachio nuts 15g (90kcals)
• Three Brazil nuts (92kcals)
• 12 cashew nuts (90kcals)
• Walnuts seven halves (92kcal)

Other

• 20 small olives (75kcal)
• One medium hard-boiled egg (66kcal)
• Plain popcorn 20g (94kcal)

Sweet

Sweet

• One average portion of fruit 40 to 100kcals
• Three dried apricots 30g (56kcals)
• Three dates 30g (80kcal)
• 30g raisins or sultanas (87kcal)
• One slice of fruit loaf (95kcal)

Yoghurts

• Low fat Greek yoghurt 125g (80kcal)
• Natural yoghurt 125g (99kcal)
• Low fat natural yoghurt 125g (70kcal)
• Fat free natural yoghurt 125g (68kcal)
• Light chocolate mousse dessert pot (80kcal)
• Shape 0% yoghurt 120g (78kcal)
• Muller Light 175g (95kcal)
• Weight Watchers dessert style yoghurt 120g (60kcal)

Desserts

• Hartley ready to eat low calorie sugar free jelly 115g (5kcal)
• Walls Mini Milk ice lolly (30kcal)
• Del Monte fruit smoothie ice lolly (81 to 100kcal)
• Walls Solero Exotic ice lolly (98kcal)
• Fab ice lolly (82kcal)

Biscuits

• One rich tea biscuit (38kcal)
• One garibaldi (40kcal)
• One ginger nut biscuit (47kcal)
• One fig roll (70kcal)
• One plain digestive biscuit/Hobnob (70kcal)

Other

• One Snack-a-Jack jumbo rice cake caramel or chocolate (51 to 62kcal)
• Sweet popcorn 20g (99kcal)
• Options hot chocolate one sachet (35kcal)
• Cadbury’s highlights one sachet (38kcal)

Useful websites

• British Dietetic Association: bda.uk.com/foodfacts
• NHS UK: nhs.uk/Change4Life