Watching the Rugby World Cup is stressful business. Getting engrossed in the game means we often don’t realise what, and how much, we’re mindlessly shoving into our mouths. And let’s be honest, stress eating your way through 80 minutes of play will wreak havoc with even the best healthy eating intentions.

So rather pass on the traditional kilojoule-ridden snack options and go for a win with these 5 healthy snacks:

Biltong
Biltong is a rugby staple, and a great snack option if you choose healthier meat options like ostrich or game. If you prefer beef, make sure it’s lean with no visible fat, and limit your intake if you have a medical condition that requires less salt. Also, rather avoid droëwors with its high fat content.

Popcorn
Satisfy your ‘crunchy snack’ craving with healthy homemade popcorn. For the healthiest way to satisfy your match time munchies, use a hot-air popcorn machine and limit the amount of salt you add. Or make your own microwave popcorn by putting a 1/4 cup of popcorn into a brown paper bag, folding the top over tightly and microwaving it at your usual popcorn setting.

Salsa
Dips are a match day staple, but usually also really high in fat. Sidestep this fat trap with some delicious, homemade salsa that’s low in calories and high in fibre.

Dice tomatoes, peppers and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt and pepper to taste and toss the mixture in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. Yum!

Healthy dippers
You’re going to need something to scoop up that spicy salsa. Avoid a calorie penalty and put the chips back in the cupboard. Rather toast some wholewheat pitas and cut it in quarters. Or make some scrum-tious sweet potato wedges by coating the wedges in olive oil and spices and baking it at about 200°C until golden brown.

Mini-pizzas
Comfort food meets healthy convenience food. Slice whole-wheat English muffins in half, add a little tomato sauce or low-salt spaghetti sauce, and a sprinkle of mozzarella cheese and origanum. Add healthy toppings like peppers, mushrooms and olives, and you’ve got tasty and healthy pizza!