Healthy snack ideas

With these great snack ideas, you'll find it really easy to make all of your snacks healthy.

At home

• 50g lean meat, turkey or chicken and tomato sandwich on Vogel’s bread 880kJ, 2.9g fibre
• Small can tuna 900kJ
• Hard boiled egg 310kJ
• Bowl cereal with reduced fat milk 860 kJ  2.5g fibre
• 4 whole grain crackers and hummus 480kJ   3g fibre
• Carton reduced fat yoghurt  600kJ
• Apple, orange or pear 280kJ and 2 g fibre
• Handful of almonds (12) and ginger (4 pieces) 630kJ
• Handful Garlic and chilli peas 80kJ for a 20 gram snack
• Small can baked beans 970kJ and 16g fibre (unless she got it from a specific can?)
• Diet jelly 30kJ – similar nutritional value to diet drinks – minimal - but it may temporarily help satisfy a sugar craving

Portable snacks to take to work (for fridge and drawer)

• Low fat crackers
• Fruit – fresh or canned
• Nuts and dried fruit mix
• Plain popcorn
• Wholegrain bread
• Peanut butter – choose no added sugar and salt

Snack choices at the dairy/food bar/gas station – how to find the good stuff amongst the rubbish!

• Bottled water
• Low-fat flavoured milk
• Low-fat yoghurt and dairy food
• Some muesli bars – look for less than 600kJ per bar
• Light or plain popcorn

Decadent snacks that aren’t as bad as you thought

• 2 scoops chocolate sorbet 500kJ
• 2 slices parmesan cheese(it's super tasty so a little really satisfies) 270kJ
• 2 squares dark choc (20g) 400kJ
• 100g chilli and garlic roasted peas 400kJ
• ½ cup flavoured bagel chips 420kJ
• Handful of olives 100kJ
• Mini jelly tip 400kJ
  
• Ice block 230 kJ
• Handful chocolate raisins 450 kJ
• Handful (20g) vege chips 300kJ
  

Lower-energy snacks (great for kids, or if you’re watching your weight)

• Apple 280 kJ
• Banana 380kJ
• Fruity Bix bar 444kJ
  
• Popcorn (plain, 3 cups) 470kJ
• 4 VitaWheat crackers with hummus 590kJ
• Carton fruit yoghurt 600kJ
  

Higher-energy snacks (great for men or active adults and kids)

• Small handful of nuts 800kJ
• Up& Go 850kJ
• Creamed rice Small can 900kJ
• Glass of milk with Milo 1,000kJ
• Glass of milk with 4 dates 1,000kJ
• 1 roll sushi (usually cut into 5 pieces) 1,000kJ
• Carton low fat flavoured milk 1,000kJ
• Cheese crispies 1,100 kJ approx for 2 (Make these at home by spreading Vegemite and grated cheese on thin slices of bread and baking in the oven until crisp. A great way to use up old bread and kids love them.)
• Peanut butter sandwich on grain bread 1,130kJ kJ
• Banana smoothie 1,200kJ (depending on whether it has ice cream or not)