Nutrition ยท Healthy snacks

5 Healthy Snack Options to Curb Your Cravings

Five simple healthy snacks are fruit with nuts, plain yogurt with berries, vegetables with hummus, popcorn or rice cakes, and wholegrain toast with a topping.

Pair them with regular meals and water, and cravings often become easier to manage.

See the five snacks
Bowls of fresh fruit and yogurt on a wooden board with an avocado and tulips
Written by Dharshini Neelakandan
Reviewed by Meena Narayanan, CPT
Published
Last updated

Note: this article is educational and is not personal medical advice. Our reviewer, Meena Narayanan, CPT, holds a personal training credential, which is not a medical credential. Talk to a doctor before you change your exercise or eating habits, especially if you have a health condition. How we review articles.

Key takeaways

  • The NHS suggests choosing snacks such as popcorn, fruit or rice cakes instead of keeping unhealthy snacks at home.
  • The NIDDK suggests fat-free or low-fat milk or yogurt and fresh fruit without added sugars as snack ideas.
  • The NHS says not to skip meals, since it can lead to more hunger-driven snacking.
  • The NHS suggests stopping eating when you feel satisfied.
  • Fiber and protein help you feel full for longer.
  • If cravings feel out of control or upsetting, talk to your doctor or a dietitian.

Why cravings happen

Cravings are common, and they rarely mean something is wrong with you. Hunger, habit, boredom, stress, tiredness and simply seeing tempting food can all trigger them.

The NHS says skipping meals can lead to more hunger-driven snacking, and NHS Better Health says too little sleep makes you more likely to choose high-calorie foods. Looking at your meals and sleep is often the first step.

See how sleep affects appetite

Snack 1: Fruit and a small handful of nuts

The NIDDK suggests fresh fruit without added sugars as a snack. Adding a few nuts gives you fiber, healthy fats and staying power. Keep the nuts to a small handful, since they are high in calories.

  • An apple and a few almonds.
  • A banana and a spoon of peanut butter.
  • Orange segments and a few walnuts.

Snack 2: Plain yogurt with berries

The NIDDK suggests fat-free or low-fat milk or yogurt as snack alternatives. Choose plain yogurt and add your own fruit, so you avoid added sugar.

  • Plain yogurt with berries.
  • Yogurt with a spoon of seeds.
  • A fortified soya yogurt, if you avoid dairy.

Want an easy plan for balanced eating?

The Healthy Eating Guide shows how to build meals and snacks around whole foods.

Read the Healthy Eating Guide

Snack 3: Vegetable sticks and hummus

Vegetables count toward your 5 A DAY. Hummus adds protein and fiber.

  • Carrot, cucumber and pepper sticks with hummus.
  • Cherry tomatoes and a small piece of cheese.
  • Celery with peanut butter.
A colorful spread of crunchy whole vegetables and carrots ready for healthy snacking
Fruit and yogurt make a fast, filling snack.

Snack 4: Popcorn or rice cakes

The NHS suggests choosing popcorn, fruit or rice cakes instead of keeping unhealthy snacks at home. Choose plain popcorn, popped at home if you can, and avoid heavy butter, sugar or salt.

  • Air-popped popcorn with a little spice.
  • Rice cakes with a thin spread of avocado or nut butter.
  • Wholegrain crackers with cheese.

Snack 5: Wholegrain toast with a topping

The NIDDK suggests choosing whole grains more often, and the NHS says wholegrain foods provide a slow release of energy and more fiber. A slice of wholegrain toast is a filling small meal.

  • Toast with mashed avocado.
  • Toast with a boiled egg.
  • Toast with tomato and a little cheese.
  • Toast with peanut butter and banana.

A worked example: an afternoon slump

Ali usually reaches for biscuits at 3 p.m. This week, Ali adds a protein to lunch, keeps water on the desk and packs an apple and almonds.

On day three, Ali still wants a biscuit. Ali waits ten minutes, drinks water, and eats the apple and almonds. The craving fades.

By the end of the week, the biscuit tin stays closed most days.

A five-day snack plan

  • Day 1: fruit and nuts.
  • Day 2: plain yogurt and berries.
  • Day 3: vegetables and hummus.
  • Day 4: popcorn or rice cakes.
  • Day 5: wholegrain toast with a topping.

Adjust the plan to your fitness and health, and repeat a week if it feels like too much.

A snack shopping list

Fresh

  • Apples, bananas, berries.
  • Carrots, cucumbers, peppers.

Pantry

  • Plain popcorn kernels or plain popcorn.
  • Rice cakes and wholegrain crackers.
  • Unsalted nuts and seeds.
  • Peanut butter with no added sugar.

Fridge

  • Plain yogurt.
  • Hummus.
  • Eggs.

Keep these where you can see them, and keep less healthy snacks out of sight.

Doing this on a budget

  • Buy nuts and seeds in larger bags.
  • Pop your own corn.
  • Buy fruit in season.
  • Make hummus from canned chickpeas.
  • Buy plain yogurt in a large tub.

The NHS says fresh, frozen, canned and dried fruit and vegetables all count toward your 5 A DAY, so frozen and canned options give good value and keep for longer.

Plan meals for the week and write a shopping list. Our guide to weekly meal planning helps you buy only what you need.

Common mistakes to avoid

  • Snacking instead of eating meals. Eat regular meals.
  • Choosing snack bars with a lot of sugar. Read labels.
  • Eating straight from the bag. Portion it out.
  • Snacking while distracted. Sit down and notice what you eat.
  • Keeping tempting snacks in view. Put them away.

Small changes to your snack habit can make a real difference.

Myths worth dropping

Myth 1: Snacking is always bad

Planned, nutritious snacks fit well into a healthy diet.

Myth 2: You must never eat sweets

Occasional treats are fine. Balance matters.

Myth 3: Cravings mean weak willpower

Cravings are normal and are influenced by sleep, meals and habits.

Questions to ask yourself

A few honest questions help you tailor these ideas to your own life.

  • When do I snack most?
  • Am I hungry, bored or tired?
  • Which snack would I enjoy?
  • What could I prepare ahead?
  • Who could support me?

Adapting it to your situation

  • If you are just starting out: begin with five to ten minutes, and build up slowly.
  • If you have a health condition: ask your doctor what is safe, and which signs mean stop.
  • If you live alone: tell someone your plan, and keep a phone within reach.
  • If you care for someone else: use short bursts, and share activity with them if possible.
  • If you have limited mobility: choose seated or supported versions of exercises.

The habit is the same for everyone. Only the setting and the pace change.

Track how it goes

A light record helps you see what works. It takes less than a minute.

  • Tick a calendar on days you do the habit.
  • Note your energy on a 1 to 5 scale.
  • Write one line about what helped or got in the way.
  • Review every two weeks and change one thing.

Keeping it going

  • Pick a fixed time that suits your energy.
  • Link it to something you already do.
  • Use a calendar or diary to tick off each day.
  • Do it with a friend or family member.
  • Celebrate progress that is not about weight or speed.
  • Restart the next day if you miss one.

Our article on how to build a habit that sticks has more ideas.

When to get support

These are everyday habits. Talk to your doctor if you have a health condition, persistent tiredness, symptoms that worry you or questions about your own needs.

A doctor, pharmacist, physiotherapist or dietitian can look at your situation and tailor advice.

Talk to a professional first

This article is general education, not personal medical or dietary advice. Its reviewer, Meena Narayanan, holds a personal training credential, which is not a medical or dietetics credential. Talk to your doctor before you change your exercise or eating habits, especially if you have a health condition, take medicines, are pregnant or have not exercised for a long time.

Reading labels on packaged snacks

Packaged snacks vary a lot. The NHS advises reading food labels and choosing products with more green than amber or red. It also advises avoiding foods with more than 22.5 g of total sugars per 100 g.

  • Compare products per 100 g.
  • Check sugar, saturated fat and salt.
  • Look at the ingredients list. The first items make up most of the product.
  • Watch portion sizes, which can be smaller than what you actually eat.
  • Be careful with "healthy" claims on the front. Check the back.

See our guide on how to read a nutrition label.

Snacks for children and families

  • Keep fruit and vegetable sticks at eye level in the fridge.
  • Let children help to choose and wash snacks.
  • Offer snacks at set times, so they do not replace meals.
  • Serve water with snacks.
  • Be a role model. Children copy what they see.

Talk to a doctor or dietitian if you have concerns about a child's eating.

A note on portions

Snacks are meant to bridge the gap between meals, not replace them. A good snack is usually small, about a handful or a piece of fruit with a small extra, rather than a meal in itself.

The NHS suggests stopping eating when you feel satisfied rather than finishing everything. Serving snacks in a bowl, rather than eating from a packet, helps you notice how much you have had.

  • Portion nuts and popcorn into a small bowl.
  • Pair a carbohydrate with a protein or fat for staying power.
  • Eat slowly, and notice when you feel satisfied.
  • If you are often hungry between meals, look at your meals first.

How to manage cravings

  • Eat regular meals. The NHS says skipping meals can lead to more hunger-driven snacking.
  • Drink water. Sometimes thirst feels like hunger. The NHS suggests swapping sugary drinks for water.
  • Wait ten minutes. Cravings often pass.
  • Keep tempting snacks out of sight. The NHS suggests not keeping unhealthy snacks at home.
  • Sleep well. See our guide to improving sleep quality.
  • Notice triggers. A food diary can help.

Stop eating when you feel satisfied, as the NHS suggests, rather than finishing the packet.

Recap: the main points

  • Healthy snacks include fruit and nuts, plain yogurt and berries, vegetables and hummus, popcorn or rice cakes and wholegrain toast.
  • Regular meals, water and sleep help manage cravings.
  • Keep tempting snacks out of sight.
  • Stop when you feel satisfied.
  • Talk to a professional if cravings feel out of control.

Healthy snacks and cravings: frequently asked questions

A snack with fiber, protein or healthy fats and little added sugar, such as fruit with nuts, plain yogurt with berries or vegetables with hummus.

Eat regular meals, plan a filling dinner, sleep well and keep tempting snacks out of sight. If you snack, choose a planned option.

The NHS suggests popcorn, fruit or rice cakes as options instead of keeping unhealthy snacks at home.

Yes, in small amounts. They are high in calories, so a small handful is enough.

Not necessarily. Some people are satisfied with three meals, and others like a snack. Listen to your hunger.

If cravings feel out of control, cause distress or come with bingeing, talk to your doctor or a qualified professional.

Want the full picture? Read our Healthy Eating Guide.

Sources and further reading

We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.

Want more? Head back to the Nutrition hub or read the Start Here guides.

Ready to swap in a better snack?

Free 7-day guide included

Prepare one healthy snack for tomorrow, then let seven small daily changes do the rest.

Get my free healthy-habits guide