Snacking can help prevent overeating at the next meal. Prepare ahead of time and choose healthy snacks with fiber and protein. These options will satisfy your hunger and keep you feeling full longer while avoiding empty calories from sugar, salt and fat.

Snacks can have a significant impact on your overall daily caloric intake. It is easy to overlook or underestimate the calories consumed while snacking , but they do eventually add up. Most of us will not account for the calories consumed during a snack and consume less at our next meal.

Making better choices during snack time could significantly impact weight loss or maintenance goals. You are much more likely to get hungry again shortly after devouring junk food than if you take the time to choose a healthy snack.

Hard boiled eggs, cottage cheese, and nuts and seeds are excellent sources of proteins. Why not try preparing your own simple trail mixes with all your favorite nuts, dried fruits, and dark chocolates for a tasty and energizing snack. Instead of reaching for a sugary soda or energy drink, try a refreshing alternative like fruit-infused water, herbal teas, or prebiotic sodas like Poppi.

Infuse your water with cucumber, lemon, and mint for a refreshing twist or savor a calming cup of tea. These beverages not only keep you hydrated but also offer health advantages like lowered cholesterol and reduced insulin resistance.

Almost everyone loves to dip their snacks into something delicious, but if you want to avoid calorie-laden dips, consider healthier alternatives like Tzatziki from Full Circle Market and our fresh guacamole. Tzatziki is a yogurt-based dip that is low in calories and full of good probiotics that will help promote a healthy gut.

Fresh guacamole is another healthy and tasty dip option that is rich in healthy fats and vitamins like E and magnesium. Instead of reaching for something sweet and sugary, why not go for a piece of dark chocolate?

Dark chocolate is lower in sugar than most milk chocolate options. Not to mention, dark chocolate is a powerful source of antioxidants and soluble fiber, vitamins, and minerals like iron and magnesium.

Just a small piece of dark chocolate can satisfy your cravings without derailing your healthy eating goals. There are plenty of healthy tasty alternatives that will surely satisfy all of your cravings without sabotaging your eating goals.

Indulge your cravings while nourishing your body with essential vitamins and nutrients. Delicious and simple. Porridge, a quicker snack than you think! Add 2 heaped tablespoons of porridge oats to ml roughly a small glass of milk or water and stick in the microwave for 2 minutes, stirring halfway through.

If you prefer your porridge a bit sweeter, add some chopped up fruit. Low fat natural yogurts. Why not add some fresh chopped or tinned fruit? Sugar free jelly with fresh chopped or tinned fruit. Strawberry jelly and tinned peaches is a great combination!

Frozen low fat, low sugar, fruit yoghurt iced lollies. Snacks for a bigger energy boost - great for after exercise. Toasted pitta bread with peppers or cucumber and reduced fat cheese spread.

You could also try it with guacamole or salsa, just remember to check the nutrition labels and choose the healthiest option. Find out more info on food labels on packaging. Wrap with ham and salad Tuna and sweetcorn sandwich or a chicken salad sandwich — go light on the mayo Egg on toast.

You could have your egg boiled, poached or scrambled Mixed vegetables on toast with melted cheese. Slice up some peppers and onions, arrange on a piece of bread, and sprinkle a small amount of cheese e.

mozzarella on top. Stick under the grill until toasted and the cheese is melted. You could also try this with tomatoes, or any other vegetables you like! Roasted vegetable sticks, e. Fruit juices and smoothies do count towards 5-a-day, but are still high in sugar. Try and limit to ml per day.

Cutting down on snacks by filling up at meal times Aim to eat three main meals every day, as this should help stop you from feeling too hungry and snacking between meals. Breakfast Choose a wholegrain breakfast cereal, like wheat-bisks, porridge or wholegrain breakfast flakes, and add a chopped up banana or a handful of berries.

Watch out for cereals that are high in sugar and salt — check out our page on Food Labels to know what you should be looking for.

For a more substantial breakfast add a piece of toast with lower fat spread, or whip up some scrambled eggs on toast and serve with a small ml glass of fruit juice. Remember, fruit juice is high in sugar so should be limited and only ml counts towards your 5 a day.

Lunch Pack a sandwich for lunch, and have with some salad such as cherry tomatoes, cucumber, carrot sticks and lettuce.

A 1-ounce serving of almonds includes 23 almonds, which provides calories, 3 grams of fiber and 6 g of protein, per the USDA. Eat them as is, pair them with dried fruit and dark chocolate or spread some almond butter on an apple.

Pictured recipe: Brown Sugar Broiled Grapefruit. You don't need to go on a grapefruit diet to reap the health benefits of this ruby fruit. According to the American Institute for Cancer Research AICR , grapefruit is not a miracle fruit for weight loss, but it does provide low calories in a portion that will satisfy, along with some pretty potent antioxidants.

It's important to note that grapefruit can affect the effectiveness of certain medications. If you plan on adding grapefruit to your diet on a regular basis, have a chat with your healthcare provider first if you're on any medications. According to the USDA , a whole grapefruit has about calories and 5 g of fiber.

That's a lot of nutrition packed into this tart citrus fruit. Pictured recipe: Roasted Buffalo Chickpeas. Make chickpeas a pantry staple so you have them on hand when the munchies strike.

They have a meaty texture and a nutty flavor, along with plenty of satiating fiber and a little protein—perfect if you're watching your weight. Every half cup of chickpeas has about calories, 8 g of protein and 7 g of fiber, per the U. Department of Agriculture USDA. Try roasting them or popping them in an air-fryer for a crunchy snack that packs up easily.

Grapes may be high in natural sugar , but you can savor them individually and slowly to satisfy your sweet tooth. According to the USDA , a cup of grapes offers about calories. Try tossing grapes in the freezer for an easy snack or pair them with cheese for an easy-to-pack snack for work.

Pictured recipe: Mug Brownie. Losing weight doesn't mean giving up the foods you love. Believe it or not, giving yourself little treats may be the secret to successfully managing your weight.

Completely avoiding the foods you enjoy sets you up to fail—you may also end up overeating in the long run just to feel satisfied, per research in the Journal of Cognition. If you like a glass of wine with dinner, make room for it. Prefer dessert?

Skip the drink and go for a small chocolate treat instead. Or if you decide to have both—that's OK too. Avoid beating yourself up—enjoy your treats and start the next day off with a healthy breakfast. It's all about balance. Learn more: 4 Legit Health Benefits of Dark Chocolate.

Pictured recipe: Lemon-Parm Popcorn. Popcorn is high in fiber and even delivers a little protein. A 1-ounce serving about 3 cups of air-popped popcorn has 4 g of fiber, almost 3 g of protein and clocks in at calories, according to the USDA.

This combination makes it a snack with staying power. Popcorn is a whole grain and 3 cups is a sizeable serving—especially when you compare it to other crunchy, salty snacks like chips.

Many companies are making bagged popcorn—or you can make your own. Yogurt is a great snack that can fill nutritional gaps.

Yogurt with fruit delivers fiber and calcium, plus protein and gut-healthy prebiotics and probiotics. Choose plain yogurt and add your own fruit for natural sweetness and fiber, as flavored yogurt often delivers lots of added sugar, extra calories and very little, if any, fiber.

If you've always gone for the fat-free yogurts because you thought they were healthier, even though you really prefer higher-fat dairy, there's good news. In a review published in Advances in Nutrition , researchers debunked the myth that fat-free is healthiest—so choose full-fat or reduced-fat yogurt if you prefer those to fat-free.

Pictured recipe: Double-Tahini Hummus. Planning snacks that provide both complex carbohydrates and protein will help tide you over until dinner. So, skip the vending machine and satisfy the afternoon munchies with a nutritious snack you packed from home. You'll save money and get a bigger bang for your nutritional buck.

One serving of hummus is 2 tablespoons, which has close to 2 g of fiber, per the USDA. Satisfy your hunger by pairing hummus with raw vegetables like sliced bell peppers, celery and carrot sticks. Pictured recipe: Slow Cooker Overnight Oatmeal with Apples and Walnuts. Oatmeal is a complex carb that helps fill you up without spiking your blood sugar.

Plus, it's a good source of fiber, and eating more fiber helps people manage their weight. While we think of it typically as a breakfast item, a small bowl of oats also makes a hearty, filling and delicious snack. To make this snack more convenient, keep a packet or two of unsweetened instant oatmeal at your desk or make overnight oats in a Mason jar.

Pictured recipe: Homemade Trail Mix. Dried fruit is a portable and nutritious snack. Eating fruit helps with weight management because it's packed with filling fiber and essential vitamins and minerals. Look for dried fruit with no sugar or sweeteners added and pair it with nuts as a snack that offers a balance of healthy carbs and protein—and more staying power.

Dried fruit is also a great option to keep at your desk at work. Snacks can absolutely fit into your diet if you're trying to manage your weight. Having a plan for the types of healthy snacks you pack for work and on the go will help diversify your food selection, vary the nutrients you get and keep you from getting hangry between meals.

Remember, think nutrient-dense fiber, protein, vitamins, minerals , and your snacks will help you get the nutrition your body needs and keep you full. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. But even if they don't taste of it, some of these snack foods can contain a lot more salt and fat than you might realise too! Give these easy swaps a go, then head to our healthier snacks page for loads more ideas, suggestions and tips.

A quarter of the sugar kids have every day comes from sugary drinks — help them cut back by making these easy swaps, and remember to keep juice drinks to mealtimes only to help prevent tooth decay.

Add a pop of colour with chopped fruits like frozen berries, kiwi and apple to make water taste and look interesting. Or buy a plain re-usable water bottle and let your kids decorate it with some coloured markers. The more they like their bottle, the more likely they are to drink from it! Join Healthy Steps and set simple, easy-to-achieve goals and track your progress over 8 weeks of emails to help your family cut down on sugar, enjoy cooking together, get their 5 A Day and move more.

When it comes to cutting back on sugar, salt and saturated fat, here are a few quick tips and tricks you can try when you're next in the supermarket or shopping online to help you make healthier choices.

Use the free NHS Food Scanner app to find out what's really in the food you're buying and get swap suggestions while you're at the shelf! Picking products that have the "Good choice" badge on the packaging is a quick and easy way to decide what to buy.

Many items now have traffic light labelling on the packaging — go for products that have more greens, and cut down on ones with reds and ambers. If products don't have traffic lights, you can still compare amounts of sugar, salt or fat by looking at the amount per g on the nutrition information panel.

With a speedy scan of your family's favourite foods, you can find healthier swaps for next time you shop. Food facts Recipes Activities Children's weight. Home Food facts Back to Food facts.

Healthier food swaps These simple food swap ideas can help cut down on sugar, salt and fat in your and your family's diet, plus discover easy ways to make a swap when you next shop.

On this page Breakfast swaps Lunchbox and lunchtime swaps Dinner swaps Snack and pudding swaps Drink swaps Sign up for Healthy Steps emails Make a swap when you shop Download the free NHS Food Scanner app.

Breakfast swaps Sugar and fat are the biggest things to watch out for at breakfast time — try some of these easy swaps, or see our breakfast recipes to help you start the day smart! Swap from Chocolate cereal Frosted flakes Honey crunch cereal Croissants Cereal bars.

Swap to Wheat biscuit cereal Shredded wholegrain cereal No-added-sugar muesli Porridge Wholemeal toast Plain natural yoghurt topped with chopped fruit. Lunchbox and lunchtime swaps When lunchtime rolls around, it's easy to eat more sugar or salt than we might realise.

Swap from Split pot yoghurts and pudding pots Cake bars and cereal bars Muffins and chocolate Crisps Juice pouches and fizzy drinks Tinned soup Ham and cheese sandwiches.

Swap to Lower-sugar fromage frais or plain natural yoghurt Sugar-free jelly A slice of malt loaf or a fruited teacake Fresh or tinned fruit in juice, not syrup Plain popcorn, plain rice cakes or raisins No-added-sugar juice drinks, or water with berries and chopped fruit Homemade spiced chicken and vegetable soup or harvest vegetable soup Our delicious beefed up sarnies.

Dinner swaps Salt and saturated fat can really add up at dinnertime without us noticing — there can be a surprising amount of both in everyday foods. Swap from Sausages Pizza Salt and soy sauce Ketchup Brown sauce Mustard Gravy.

Swap to Low-fat mince — try our spaghetti bolognese or meatballs and sauce recipes Our cheats' pizza calzone Different herbs, spices and seasoning, like paprika, oregano or lemon juice Reduced-salt and reduced-sugar versions of sauces.

Snack and pudding swaps Whether it's fighting the after-school tummy rumbles or rounding off dinner with a tasty pud, sugar is the main watch-out here.