Nuts
- About 15 g (around 100 kcal)
Rich in unsaturated fats and omega-3, but high in calories, so a small amount is enough.
Healthy snacks
Three small snacks a day stop you getting too hungry and overeating at the next meal. Portion size is what matters.
Medically reviewed by Dr. Mohammad N. Alajmi · Updated
Portions are for an adult on a weight-loss diet. If you are on weight-loss injections or after bariatric surgery, adjust portions to your clinic plan and eat the protein first.
Fruit
- At least 2 servings a day
- Each serving the size of your fist
Fruit contains sugar, so watch the amount.
Oats
- Instant oats
- With milk or water
- A few berries (optional)
A quick emergency snack when hunger hits. Portion control makes a big difference.
Vegetable soup
- Mixed vegetables
- Lentils for extra protein (optional)
Easy and filling, especially in winter or after a tiring day. Adding meat raises the calories, and check the label on ready-made soups.
Salad
- Fibre-rich leafy greens
- Half a teaspoon olive oil, or spices such as paprika
One of the best ways to curb hunger. Dressings and toppings add a lot of calories.
Protein bars
- Choose one with about 120 to 250 kcal, depending on the brand
Useful especially for active people. Pick the lower-calorie option if you are losing weight.
Snack bars
- Oats with nuts and dried fruit such as raisins
Needs no preparation and keeps well, so carry one for sudden hunger. Check the calories on the wrapper.
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