Feel like a snack?
Nutritious snacks can play an important role in contributing to a healthy diet. A healthy snack can keep your energy levels constant between meals and help you meet your daily nutrient needs. Often, a small snack between meals can prevent you from getting too hungry which can lead to overeating at your next meal.
What types of snacks should I be eating?
Aim to eat snacks that help meet your nutrient needs for the day. Have a snack that satisfies your hunger without being high in kilojoules/calories, fat, salt and sugar. Although it’s fine to have a less-than-healthy snack every once in a while, most snacks should consist of nutrient-dense foods like fruit, vegetables, wholegrains, reduced fat dairy and nuts or seeds.
Try these quick and easy snack ideas
![](https://nutritionaustralia.org/app/uploads/2021/08/avo-toast-edited-1.png)
Avocado is a rich source of healthy fats. Choose wholemeal,multigrain or rye bread as these are higher in fibre with a lower GI than other breads like Turkish.
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Choose low fat dips such as cottage cheese, hummus, tomato salsa, and tzatziki. Avoid creamy dips like French onion or cheese and chives.
![](https://nutritionaustralia.org/app/uploads/2021/08/giorgio-trovato-fczCr7MdE7U-unsplash-edited-1-360x360.jpg)
Having a serve of fruit for morning or afternoon tea can help you get the recommended 2 serves of fruit a day.
![](https://nutritionaustralia.org/app/uploads/2021/08/grooveland-designs-8kkTIumkHxU-unsplash-edited-360x360.jpg)
Tinned fish such as tuna or salmon makes a healthy snack whether on its own or with wholegrain crackers. Choose fish in spring water with no added salt.
![](https://nutritionaustralia.org/app/uploads/2021/08/Raisin_toast-360x360.jpg)
A slice of fruit toast can be a healthy sweet snack that contains fibre. Enjoy it alone or with ricotta or low fat cream cheese.
![Zesty yoghurt.jpg](https://nutritionaustralia.org/app/uploads/2015/05/Zesty-yoghurt-360x360.jpg)
Low fat yoghurt is a filling snack and a good source of protein and calcium. Choose a variety with no added sugar.
Remember:
- A healthy snack can keep your energy levels constant between meals and help you meet your daily nutrient needs.
- Most snacks should consist of nutrient-dense foods like fruit, vegetables, wholegrains, reduced fat dairy and nuts or seeds.
- Choose packaged snacks that are low in saturated fat, and sodium and high in fibre.
Not all snacks are created equal!
Sometimes, you might need a quick convenient snack and opt for a packaged product. In these situations take a look at the nutrition panel and ingredients list to help determine if it’s a healthy choice. Look for snacks that have:
- Less than 1.5 grams of saturated fat per 100g
- At least 3 grams or more of fibre per serve
- Less than 200mg of sodium per 100g
- Mainly whole food ingredients, with few additives
Most packaged products come in larger serving sizes than we need. A good guide is to keep your serve to less than 600kJ.
![](https://nutritionaustralia.org/app/uploads/2021/08/Banana-booster-smoothies-2.jpg)
Banana booster smoothie
Need a fast snack? Our banana booster smoothie is full of protein and fibre to keep you feeling full for longer.
Produced by Nutrition Australia QLD Division, 2018. Reviewed August 2021.