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Healthy Snacking

Incorporating healthy snacks into your day can help to keep you full and prevent consuming excess calories at meal times. Snacking is a personal choice, where some people prefer to snack throughout the day and others choose to have three main meals.

If you find that you are over eating at meal times due to increased hunger, then selecting healthy snack options may help with weight loss goals and prevent the over-consumption of calories over the day. There has been talk that snacking can help increase or speed up your metabolism, which in effect will help with weight loss.

With reference to the literature, it has shown that a calorie deficit over the day is what will have the greatest effect on weight loss. Therefore preparing your snacks ahead of time, will ensure you select healthy options.

What To Look For in a Healthy Snack?

Healthy Snack Options

All Snacks Provide ≤600kj(140kcal)/serve

Multigrain Ryvita Crackers with Cherry Tomatoes and Lean Ham
1x Ryvita Cracker
6x Cherry Tomatoes
50g Lean Virginia HamPer Serve

  • Carbohydrate: 11g
  • Protein: 10g
  • Fat: 1g
  • Saturated Fat: 0g
  • Sodium: 616mg

cherry tomatoes lean ham

Peri Peri Chicken with Vita Wheat Biscuits
50g Mount Barker Pre-cooked Peri Peri chicken
6x Vita Wheat Multigrain BiscuitsPer Serve

  • Carbohydrate: 14g
  • Protein: 14g
  • Fat: 3g
  • Saturated Fat: 0g
  • Sodium: 356mg

peri peri chicken and wheat biscuits

Sardines in Tomato Sauce with Vita Wheat Biscuits
60g Tomato – based Sardines (John West)
3x Vita Weat Multigrain BiscuitsPer Serve

  • Carbohydrate: 7g
  • Protein: 11g
  • Fat: 7g
  • Saturated Fat: 2g
  • Sodium: 316mg

sardines with wheat biscuits

Milk with Fruit
250ml Hilo -Milk
20g Banana
30g StrawberriesPer Serve

  • Carbohydrate: 19g
  • Protein: 9g
  • Fat: 4g
  • Saturated Fat: 3g
  • Sodium: 128mg

milk with fruits

Baked Beans and Multigrain Ryvita Crackers
100g Baked Beans (Heinz)
2x Multigrain Ryvita CrackersPer Serve

  • Carbohydrate: 25g
  • Protein: 7g
  • Fat: 2g
  • Saturated Fat: 2g
  • Sodium: 200mg

baked beans with crackers

Celery and Peanut Butter
20g Crunchy Peanut Butter (Dick Smiths)
100g Raw CeleryPer Serve

  • Carbohydrate: 7g
  • Protein: 6g
  • Fat: 10g
  • Saturated Fat: 2g
  • Sodium: 190mg

celery and peanut butter

Tuna with Chickpeas and Vita Wheat Biscuits
95g Sun-dried Tomato and Onion Tuna
25g Chickpeas (drained)
1x Vita – Weat CrackersPer Serve

  • Carbohydrate: 15g
  • Protein: 15g
  • Fat: 3g
  • Saturated Fat: 1g
  • Sodium: 370mg

tuna with chick peas and wheat biscuits

Yoghurt, Strawberries and Pumpkin Seeds
100g Chobani Plain Yoghurt
15g Pumpkin Seeds (Cacoa and Sea Salt)
40g StrawberriesPer Serve

  • Carbohydrate: 7g
  • Protein: 16g
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 37mg

yoghurt with fruits

Vegetables with Homemade Dip
100g Chobani Plain Yoghurt
100g Celery
100g carrot
30g Coriander
3x Mint leavesPer Serve

  • Carbohydrate: 18g
  • Protein: 12g
  • Fat: 1g
  • Saturated Fat: 0g
  • Sodium: 199mg

vegetables with homemade dip

Milk with Milo
10g Milo
250ml Hilo – MilkPer Serve

  • Carbohydrate: 19g
  • Protein: 9g
  • Fat: 5g
  • Saturated Fat: 3g
  • Sodium: 139mg

milk and milo

Some Healthy Packaged Snacks on the Current Market

All contain ≤800kj (190kcal)/serve

some healthy packaged snacks in the market

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