Popcorn
Catherine Collins, chief dietician at St George's hospital in London, says, "A small box of popcorn in the cinema is equivalent to one daily portion of brown rice or whole-wheat pasta." Agrees, Dr Nupur Krishnan, a nutritionist, and adds, "Popcorn contains more fibre by weight than sunflower seeds, keeping you feeling fuller for longer, as well as balancing your blood sugar levels by ensure no mood swings or cravings for sweet snacks." However, she adds, due to its high glycemic index is dangerous for obese and diabetic people. And avoid adding excess salt or sugar to your homemade version.
Peanut Butter
This one's amongst the richest sources of heart-healthy monounsaturated fats. It's also low in saturated fat and an excellent source of protein to keep you feeling full for longer, fibre for bowel health and folate which can protect against colon cancer and heart disease. In fact, Harvard Medical School researchers recently reported that snacking on peanut butter five days a week can nearly halve the risk of a heart attack.
Even better, these health benefits seem to occur without also promoting weight gain - researchers found that people eat less after a snack of peanut butter compared with other snacks.
Chocolate and Hazelnut Spread
These contains lecithin, a soy extract that is high in protein, calcium and iron, that protects bones, boosts energy and helps you feel full for longer. It's also lower in calories than many jams, is lower-Gi for slower-release energy and contains calcium from skimmed milk for healthy bones." The antioxidants in cocoa help balance blood pressure and reduce blood clotting. And hazelnuts are an excellent source of heart-healthy polyunsaturated and monounsaturated fats, Vitamin E to boost the immune system and B vitamins to aid energy production and improve mood, as well as being a good source of potassium, calcium and magnesium to maintain a healthy blood pressure. But a word of caution, "As it's high in sugar and fat, intake should be moderated.
Cheddar Cheese
Apart from being a good source of calcium, "It also contains a large amount of other essential nutrients such as phosphorous for strong teeth and bones and even promotes brain tissue in growing children," says sports dietician Deepshikha Agarwal. The zinc content's good for skin, immunity and fertility, riboflavin and Vitamin B12 for energy and Vitamin A for healthy skin and eyes. A cube after a meal will neutralise the acids in your mouth and increase saliva production that helps prevent tooth decay. But its high fat content means you can't go overboard.
