The January blues have officially started and to top it all off you’re hungry. It’s back to work and everyone around you is trying to ‘be good’, whatever that means. But all we want to do is have a nice cup of tea and that all important biscuit!

With this is mind, we have put together some healthy treats that will help you stay on track with the new year new you mission.

Blueberry smoothie 

A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Some shop-bought varieties come close to the 100 calories target, However, you can do better yourself by blending 75g low-fat yoghurt with four heaped tablespoons of blueberries and ice. Because it is cold, it takes longer to drink. Snacks that take more time to finish are often more satisfying.

Grapes

Grapes are loaded with water, which means that a small bunch (100g) has only 62 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese and also contain some fibre.

Smoked salmon pinwheel

For a savoury snack less than 60 calories, spread a tablespoon of low-fat cream cheese onto a 50g slice of smoked salmon and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though be wary of salt used to cure the salmon.

Baked Apple

Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old favourite. Baked apples taste like dessert but provide the same vitamins and fibre as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

Small handful of almonds

When you need a snack on the go, there are few things more convenient than nuts. You can eat around 15g of almonds without hitting the 100-calorie mark. Plus, they’re rich in fibre and protein, which help keep hunger at bay.

Frozen mango cubes

You can buy fresh mango pre-packaged in chunks or cut up as much as 150g yourself and pop it in the freezer. Avoid mango in syrup which adds calories. It’s a great way to get some of your 5-a-day, beta-carotene and fibre and still satisfy your sweet tooth.

 Low-fat yoghurt with sunflower seeds

Stir a teaspoon of sunflower seeds into a 100g serving of low-fat plain yoghurt. The seeds add plenty of texture but only 19 calories. The yoghurt is a good source of protein, and the entire snack is low in saturated fat. Choose unsalted sunflower seeds, especially if you are watching salt in your diet.

Fat-free Greek yoghurt with honey

Greek yoghurt is known for its creamy texture and high protein content. A 150g serving of fat-free Greek yogurt has a good helping of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals as little as 84 calories.  The best part is you may feel like you’re eating dessert.

Small handful of pistachios

Don’t let the high fat content in pistachios scare you off – most of the fat is unsaturated or “good” fat. Eat around 20 pistachios, and you’ll only take in 80 calories and less than a gram of saturated fat. Plus, they’re rich in protein, fibre and several key vitamins and minerals. Aim for the unsalted variety.

Frozen banana lolly

If you’re looking for a creative way to add more fruit to your diet, try frozen banana lollies. Slice several peeled bananas in half and insert lolly sticks. Coat each half with an ounce of low-fat plain yogurt. Put them in the freezer, and soon you’ll have ready-to-eat low-calorie treats. At just under 80 calories a time, this is a snack you can feel good about.

For information on weight-loss head over to our advice page here