Many commercial snack foods are high in fat, sugar and salt, and low in fibre, vitamins and minerals. Read labels carefully and don’t assume nutrition claims always mean the food is a healthy choice.
Snacks often need to be planned. If you are going out, take some food with you if healthy snacks are not easily available. Snacks are ideally portable, convenient, and have some nutritional aspect (i.e. fruit, protein, fibre, iron, diary, vitamins, minerals).
Listed below are portable snacks in categories of fruit, fibre calcium and protein.
1 piece of fresh fruit
Goulburn valley fruit tubs
SPC fruit crush ups
Fruit salad purchased from supermarket
Packet of chicknuts roasted broadbeans or chickpeas
Packet of Macro popcorn
Chickpeas / 4 bean mix / baked beans
Wholegrain crackers such as vitawheat/ ryvita with tomato and/or low fat cheese spread such as <5% philly cream cheese or low fat cottage cheese
Soups – minestrone, lentil, split pea
Vege sticks and low fat dips eg. hummus, tzatziki
Trail mix with dried fruit, nuts and seeds
Mixed unsalted nuts
Yoghurt eg. chobani greek yoghurt, jalna, activia
Smoothies made on low fat milk with fruit
Low fat cheese eg. laughing cow cheese, Bega 50% less fat, Kraft live free 80% less fat
Pauls low fat custard
Tinned tuna, salmon, sardines
Yoghurt, cheese, milk
Chicken, lean red meat, lean mince, fish, seafood
Chickpeas – chicnuts / 4 bean mix / baked beans (also a great source of iron)
Easy snacks to make at home
Buttermilk pancakes / pikelets with low sugar jam, or berrys and cottage cheese
Milk and fruit smoothie
Frozen fruit pieces
Mini pizzas using muffin with ham, low fat cheese and pineapple
For more information or any individual advice, please contact Tree of Life Nutrition on 3891 6199 to book an appointment with a dietitian today.
Prepared by: Lisa Peterson, Dietitian & Nutritionist, APD AN
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