Healthy Snacks

Healthy snacks can be included as part of a nutritious eating plan. However, be aware of
eating when you may not actually be hungry.

Eating between meals may be due to habit, thirst or a response to boredom, stress or emotions.
Too many high energy (kJ) snacks may lead to weight gain and high blood glucose levels.

Below are some healthy snack options. Each dot point = 1 snack.

Vegetable Dippers
Carrot, snow peas, capsicum, cherry tomato, green beans, cucumber, celery,
radish, zucchini, cauliflower or broccoli florets etc
Served with:
¼ cup low fat tzatziki, hummus dip, cottage cheese, tomato salsa or low fat salad dressing

Fruit
1 medium piece of fresh fruit (e.g. apple) or 2 small pieces of fresh fruit (e.g. kiwifruit)
1 cup of chopped fresh fruit or berries or 15 grapes
140g (snack size tub) of canned fruit in natural juice
1 small handful (e.g. 4 apricot halves, 20 sultanas) or snack size box of dried fruit

Low Fat Dairy / Soy

200g of reduced fat natural, fruit or diet yoghurt
250ml of skim or reduced fat dairy or soy milk

Nuts
20-30g of unsalted raw or dry roasted nuts approximately:

10 Walnut halves 15 Cashews 8 Pecan halves 15 Almonds

25 Pistachios 5 Macadamia 20 Peanuts 5 Brazil

Wholegrain Bread and Crackers

1 slice wholegrain bread or pumpernickel bread
4 Vita Weat 9-Grain biscuits or 2 Ryvita Multigrain biscuits
Healthy Topping Ideas:
Sliced tomato with pepper or fresh basil
Thin scrape margarine and / or 1 teaspoon of honey or 100% fruit spread or peanut butter
Thin spread of low fat tzatziki or hummus dip or fresh avocado
Thin spread of reduced fat ricotta or cottage cheese or 80% fat free Philadelphia cream cheese
1 slice reduced fat cheese with pickle or tomato or cucumber
Sliced capsicum, tomato, spinach or mushroom and 1 slice reduced fat cheese under the grill
Savoury Snacks:
95g can tuna, salmon or sardines in spring water, flavoured or oil (drained)
1 egg hardboiled
130g can baked beans (salt reduced)
150g pack Edgell 3 Beans & Corn - Thai Sweet Chilli or Balsamic Vinegar flavours
5 olives
1-2 cups air popped popcorn, or Poppin Microwave Popcorn Raw
1 Mountain Bread cut up, sprayed lightly with oil & oven baked until crisp
17 Vita-Weat Grain Snack Biscuits Original with Sea Salt flavour*
25g pack Fava Nuts* (roasted broad beans) or Split Chic Nuts (roasted chick peas)
¼ cup wasabi peas*
*These products contain higher total fat and/or sodium (salt) per 100g than usually recommended. Limit intake to portions suggested.

Warming Snacks
1 serve Heinz or Birdseye Steamfresh frozen vegetable steam bag
1 cup of vegetable soup:
Homemade
Canned (e.g. Heinz Classic, Campbell’s Country Ladle, La Zuppa range)
Refrigerated (e.g. Pintango range)
Instant (e.g. Heinz Squeeze & Stir Instant Soup range)
Hot Beverages
Green, black or herbal tea
1 small black coffee or skim or soy milk coffee - cappuccino, cafe latte or flat white
1 cup Jarrah 99% Fat Free Chocolatte or Ovaltine Light Break or Vitarium Sugar Free
Drinking Chocolate
Snack Bars
1 Goodness Superfoods Fibreboost 1st Cereal Bar: Apple Sultana, Apple Honey
1 Be Natural Trail Bar: Honey & Nut
1 Uncle Toby’s Body Wise Bar: Apple Delight
1 Freedom Foods Bar: Chewy Apricot
Sweet Snacks
1 slice Burgen Fruit & Muesli bread
1-2 Arnott’s Snack Right Fruit Slice or Fruit Pillow biscuits
Extra sugar free gum and mints, Slim Fruits, Jols or DD sugar-free hard boiled lollies
Cool Alternatives
1 Skinny Cow ice cream stick or sundae
1 Bulla Frozen Yoghurt Stick or 1 Frozen Yoghurt Cup
1 Peter’s Light n Creamy ice cream slice
2 scoops So Good Chocolate Bliss or Vanilla Bliss Frozen Dessert
1 Nestle Soleil Diet dessert portion
Aeroplane Jelly Lite range
Baker IDI Heart and Diabetes Institute
Level 4, The Alfred Centre, 99 Commercial Road, Melbourne,Vic 3004 Australia
T (03) 8532 1800 F (03) 8532 1899 W www.bakeridi.edu.au
© 2014 Baker IDI Heart and Diabetes Institute. Review date: 2015 Literacy Level assessed
No part of this information may be copied or reproduced in any form without written permission of the Baker IDI Heart and Diabetes Institute