11 healthy snacks that will energise and sustain you

30g (minimum 70 per cent cocoa) dark chocolate

A natural energy booster when you need a quick pick-me-up.

125g low-fat cottage cheese with 1 tbsp unsweetened pineapple

This protein-packed munch provides a decent sweet treat minus a big calorie hit.

Spicy roasted chickpeas

Chickpeas are a great source of energising vitamin B and magnesium. Drizzle 1 tbsp olive oil over a can of drained chickpeas and season with salt, pepper, cumin and chilli. Bake in the oven for 40 minutes. Enjoy in handful-sized portions as a fab alternative to chips.

A glass of green juice

Green juices are packed full of antioxidants, phytonutrients and potassium, the great hydrator. Keep fruit content to a minimum (think one apple, pear or kiwifruit) and instead load up on vegetables like spinach, cucumber and kale.

Figs

A source of fibre and iron, enhance the energy-boosting aspect by mixing a couple of fresh figs with 1 tbsp natural yoghurt or enjoy 3-4 dried figs with a few almonds.

Protein-packed avocado

Fill a small avocado with 2 tbsp cottage cheese and chives for a snack that’s high in protein and healthy fats.

30g walnuts

A good source of protein and fibre, walnuts also contain magnesium, making them a go-to energy bite.

Strawberry and banana smoothie

Blend 100g non-fat Greek yoghurt with 2 handfuls frozen strawberries, 1 small banana, ½ tsp vanilla essence and ½ tsp honey for a high-protein treat.

Olives

10-15 olives will give you a small iron hit and a slightly bigger dose of antioxidant vitamin E.

Peanut butter slices

Cut an apple into 6 slices and lightly spread each slice with peanut butter. It won’t break the calorie bank and packs a sufficient fat and fibre punch to keep the mid-afternoon munchies at bay.

50g lightly salted popcorn

A good source of wholegrain and vitamins, this is an excellent substitute for higher-cal snacks such as potato chips and biscuits.