The 5 best healthy snacks that will actually help you lose weight this winter – from cheesy muffins to caramel shakes
IT'S December, and the supermarket shelves are packed full of chocolates, biscuits and mince pies.
While delicious, and an important part of the festive season, the calories, fat and sugar in these treats can quickly add up.
A single mince pie can contain more than 300 calories, 10g of fat and more than 24g of sugar, while three triangles of Toblerone can set you back 528 calories, 28g of fat and a staggering 60g of sugar.
If you're trying to lose weight or stick to the NHS' recommended daily intake of 2,000 calories a day for women or 2,500 for men, this is the last thing you need.
Thankfully, Christmas snacks don't have to be unhealthy.
The key? Sticking to high-protein options that will help keep you full between meals.
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Nutritional Therapist Phoebe Liebling tells Sun Health: "Protein is the primary building material in our body.
"If you think about all the proteins we eat as long chains of pearls, each of those pearls is called an amino acid.
"When we digest protein, we break it up into those amino acids, which our body will then reconfigure to create muscles, bones, teeth, hair, skin, immune cells and hormones.
"Protein also has an impact on digestion, keeping us fuller for longer - therefore great if you're on a diet."
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Georgia Chilton, nutritionist at Fresh Fitness Food, adds: "Ensuring you’re consuming enough protein is important for general health, but also an important consideration when your goal is fat loss.
"Protein is thought to help compliance to calorie-restricted diets by increasing satiety and reducing hunger.
"Also, when losing weight, it's important to maintain muscle mass, as muscle burns more calories at rest than fat.
"Therefore, consuming enough protein, alongside strength training, can help preserve lean muscle mass even as you drop body fat.
"If you find it hard to get enough protein from food alone or sometimes need something quick and easy, on the go, adding in a protein-packed snacks can be a really helpful way to increase your protein intake."
From blueberry muffins to peanut butter slices, the Sun Health team reveal their favourites.
1. Protein-packed muffins
Whether it's in wraps or desserts, cottage cheese seems to be the food of the moment.
And health reporter Isabel Shaw and her boyfriend are fully on board with the trend.
"Packed with protein and low in calories, this 1970s dinner party classic is making a bit of a comeback, at least on my TikTok algorithm," she says.
"My boyfriend eats it plain, straight from the pot, which I can’t quite wrap my head (or stomach) around.
"But in a bid to make use of the ever-growing tubs of curdled dairy crowding my fridge, I found a cottage cheese muffin recipe."
Isabel followed a , nutritionist and author, and she can't get enough.
"Now, while mixing the gloopy stuff into your sweet treats might sound off putting, it actually helps make deliciously spongy muffins," she says.
"Combined with oats, lemon, lots of blueberries and honey, one of these muffins makes for a perfect mid morning snack.
"The berries and honey satisfy my sweet cravings, while the protein-rich cheese keeps me full until well beyond lunchtime.
"This means I don’t end up feeling like I need something big and carb-heavy for lunch.
"Alternatively, you could have two muffins instead, as a quick, on-the-go breakfast."
What's more, the muffins refrigerate and freeze really well, so a batch can last you more than two weeks.
However, they are definitely best served warm, according to Isabel.
"Microwave them then top with a dollop of full-fat yoghurt, for extra protein and tang," she adds.
One muffin comes to around 140 calories, with 9g of protein.
2. A cup of bone broth
Alice Fuller, health features editor, prefers something a little more savoury.
"OK this is a bit rogue, and if you'd told me a few months ago that I'd be drinking bone broth, I'd have told you that you were crazy. But hear me out," she says.
"Bone broth is said to boost your immune system, keep your joints and muscles healthy, and be great for your hair, skin and nails as it's packed with collagen.
"Experts also say it can aid weight loss due to its low calorie and high protein content."
The chicken variety from the brand Freja Foods (Alice's favourite) contains 16g of protein per 500ml carton - which is almost as much as some protein shakes.
"But unlike protein shakes, which can be full of artificial flavourings and thickeners, bone broth is all-natural, containing just water, meaty chicken bones, onion, carrot, salt, rosemary, thyme, bay leaf and black pepper," she adds.
"I promise, it doesn't just taste like gravy - it's more of a mild herby chicken soup - although it does make a nice addition to your Sunday dinner!
"It's super low in calories at just 65 per carton (or 32.5g for a half portion like I do), making it a great healthy snack that feels super light while helping to keep you satisfied between meals."
Recommended daily intake
THE NHS says that women should consume 2,000 calories a day and that men should have 2,500.
Your age can play a huge role in this and children and growing teenagers will need more calories than a middle-aged man or woman.
How active you are will also have an impact, as will your height and weight - which both influence how fast you use up energy.
Medications, hormones and being unwell can also influence how quickly you burn energy.
To maintain a healthy weight, the NHS says you need to balance the number of calories you consume through food and drink with the number you burn through exercise.
But if you want to lose weight, you need to use more energy than you consume - that's when it can help to reduce your calorie intake.
If you need to gain weight, then you need to eat more calories than your body uses.
3. Apple and peanut butter
But if the idea of bone broth is less than appealing, why not try an apple with peanut butter?
Eliza Loukou, health reporter, loves it.
"Whenever I have a craving for something sweet, my first instinct is to reach for a biscuit," she says.
"But, I've been trying to go for apples and peanut butter instead.
"I'll slice it up, smear it with nut butter and sprinkle on some cinnamon.
"Peanut butter is a good way to get a dose of protein, but be careful how much you use as it can be high in fat too."
I love my go-to so much, I've had it almost every day for the last five years
Vanessa Chalmers
An apple contains around 95 calories, and a tablespoon of peanut butter can contain around 100 calories and 8g of fat.
"If I'm in the mood for something savoury, a handful of nuts - such as almonds, cashews and pecans - will sort me out, or a couple boiled eggs with a pinch of salt and pepper," Eliza adds.
"If I have the time, I'll also whip up a quick tahini dip with lemon, olive oil and a touch of honey, to dunk radishes, carrots and celery into."
4. Edamame
If you're a fan of edamame when you go to Wagamama, you're in luck as it's now available in most supermarkets.
A 120g pack from Tesco costs £3 and contains 235 calories and 17.3g of protein - a surefire way to keep you fuller for longer.
Be careful though, as edamame is also relatively high in fat, with 14g per pot.
Katrina Turrill, health news editor, says: "I like edamame.
"It's a great low calorie, high fibre, high protein snack.
"Half a cup contains around 95 calories - and if you're trying to lose weight, a good place to start is reducing your calorie intake.
"High fibre and high protein foods have been shown to help you feel fuller for longer, preventing mindless snacking.
"These two nutrients have also been shown to boost metabolism, which in turn can help you burn more calories.
"Edamame also contains vitamin C, calcium, magnesium and iron, so you have the added benefits of those essential vitamins and minerals.
"If you're a snacker like me, I find they're a great choice to include with lunch to tide you over until dinner - just try not to sprinkle too much salt on top!"
The 10 signs you're not eating enough protein
FEELING extra tired or keep getting ill? You might not be eating enough protein.
And this could be putting you at risk of extreme swelling, bone fractures and even tooth loss, experts warn.
Dr Chun Tang, GP and medical director at , said: "Protein is like the building block for pretty much everything in your body - muscles, skin, hair, nails, even your hormones and enzymes.
"Without enough of it, your body can't repair cells, grow new tissues, or keep your immune system strong.
"Think of protein as the fuel that keeps your body functioning and resilient.
"Whether you're recovering from a workout, fighting off a cold, or just maintaining your muscle mass as you age, protein is key to keeping everything ticking along."
Protein is found in larger quantities in foods like meat and dairy, as well as beans, nuts and eggs.
Exactly how much we need each day varies throughout our lives.
A child under three, for example, requires around 14g a day, whereas older people are advised to consume significantly more to prevent muscle wasting.
Generally though, the NHS recommends that people try to eat 0.75g of protein per kilogram of body weight every day.
For the average woman, this is 45g, or 55g for men, which works out at about two portions of meat, fish, nuts or tofu daily.
"But if you're super active, pregnant, or trying to build muscle, you might need more - up to 1.2 to 2g per kilogram," Dr Tang said.
"Spread it out across meals for the best absorption."
If you stick to this guide (as well as eat a balanced diet full of fruits, vegetables and fibre), you should be providing your body with enough nourishment to build, maintain and repair cells and tissues.
You'll also be less likely to fall ill, and be quicker to recover.
But if you don't get enough protein, symptoms may begin to show - and you could face health complications down the line.
Dr Tang said: "There are definitely signs when your body is protein-deprived, and they’re not too subtle. Here are a few red flags."
- Fatigue
- Hair loss
- Brittle nails
- Swelling (especially in the legs and feet)
- Weakness
- Ill often
- Poor healing of cuts and scrapes
- Mood changes
- Always hungry
- Gum disease
5. Salted caramel milkshake
Vanessa Chalmers, assistant head of health, prefers an easy life.
So if you're not into cooking or making a mess in the kitchen, this one could be for you.
"If I want a snack that is high protein, I have a protein shake," Vanessa says.
"I know, it's lazy. But I don't like snacks like boiled eggs or tuna randomly in the day, and they are a faff to make.
"I also usually prefer something sweet, so it's perfect."
All you need to do is find a flavour and protein powder you like, blend it with milk and ice, and that's it.
"It's filling because it's both protein and liquid," Vanessa says.
"My favourites are Protein Works Whey Protein 360 in Salted Caramel Bandit flavour, and All Blacks Ultimate Whey Protein Blend in Chocolate."
I have it in a smoothie with fruit, oats with peanut butter and yoghurt, or on its own
Vanessa Chalmers
She adds: "Protein powders are an ultraprocessed food, meaning they have lots of additives, emulsifiers, flavourings, and so on.
"But the rest of my diet is quite wholefood - what I make myself, anyway - so I let myself off with the protein powder!
"I like these brands because they are 'clean' proteins in comparison to others."
Vanessa is such a fan, she has used the Protein Works one almost every day for five years.
"It's got 20g of protein per scoop, and it's low in calories (112) and sugar (3.5g)," she says,
"It is actually tasty, smooth and is versatile; I have it in a smoothie with fruit, oats with peanut butter and yoghurt, or on its own.
"As a snack, I also like this mixed in with yoghurt with an apple sliced into small chunks with almonds. The texture is almost mousse-like."
The Healthspan product is a new addition to her diet.
It is even higher in protein, at 24g per serving, and contains less sugar (1.3g) and just 138 calories.
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"This is important because when using sweet, flavoured protein powders, the health benefits are a bit redundant if it's full of sugar and fat," Vanessa says.
"It has the addition of naturally occurring BCAAs which help with energy (and what people like to drink pre-workout in the gym, but I prefer to have everything rolled into one supplement)."
