If you feel hungry between meals, aim to prioritise healthy snacks to include vegetables, fruit, dairy or dairy alternatives, wholegrain products and lean protein such as fish, eggs, seeds, nuts and legumes. This will ensure your snacks are part of an overall healthy balanced diet.Each dot point = 1 appropriately portioned snack.Snacks underlined contain little carbohydrate and can be consumed without raising blood glucose levels. However eating too many snacks may still impact on weight management.

Vegetables and legumes

Nuts and seeds

Fruit

Healthy snacks

�� Vegetable dippers (e.g. carrot, snow peas, capsicum, cherry tomato, green beans, cucumber, celery, radish, zucchini, cauliflower or broccoli florets etc.). May be served with: ¼ cup dip or 1 tablespoon of the following: cottage cheese, tomato salsa or salad dressing

�� 100g edamame (soybeans)

�� 130g can baked beans (salt reduced)

�� 1 individual serve Heinz or Birdseye Steamfresh frozen vegetable steam bag

�� 30g of unsalted raw or dry roasted nuts or seeds, approximately: 10 Walnut halves15 Cashews8 Pecan halves15 Almonds

25 Pistachios8 Macadamia20 Peanuts5 Brazil

18 Hazelnuts¼ cup Sunflower Seeds, Pepitas (Pumpkin Seeds) or other seeds

�� 1 medium piece of fresh fruit (e.g. medium apple, small banana)

�� 2 small pieces of fresh fruit (e.g. kiwifruit, mandarin)

�� 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

�� Frozen fruit (e.g. banana, berries, mango slices, orange wedges) make great snacks in summer.

Reduced fat dairy and soy

Wholegrain bread and crackers

Hot beverages and soups

�� 200g (~1) tub reduced fat natural, fruit or no added sugar yoghurt (e.g. Vaalia low fat or Tamar Valley Greek Style no added sugar range)

�� 250ml of reduced fat dairy or soy milk

�� 1 small skim or soy milk coffee (cappuccino, cafe latte or flat white)

�� 40g reduced fat cheese (e.g Bega 50% less fat)

�� Green, black or herbal tea

�� Black coffee (with a dash of milk)

�� 1 cup sugar free hot chocolate powder (e.g. Vitarium du Chocolat No Added Sugar)

�� Miso soup

�� 1 cup of vegetable soup, homemade Shelf: (Heinz Classic, Campbell’s Country Ladle, La Zuppa range) Refrigerated: (Pintango range) Instant: (La Zuppa Just Add Water range)

�� 1 slice wholegrain bread or pumpernickel bread

�� 1 Spelt, Barley or Chia Mountain Bread

�� 2–4 Vita Weat 9-Grain biscuits

�� 1–2 Ryvita Multigrain

�� 1–2 MEB Snackables (e.g. Mini Wholemeal Pita or 1 Wholemeal Pocket Pita)

�� 1 Better for U! Goodness Superfoods Barley Wrap

Healthy topping ideas

�� Sliced tomato with pepper or fresh basil

�� 1 teaspoon no added sugar or salt 100% nut butter or 100% fruit jam

�� ¼ fresh avocado

�� 1 tablespoon reduced fat ricotta or cottage cheese or 80% fat free Philadelphia cream cheese

�� 1 slice reduced fat cheese with tomato, cucumber or pickle

�� 1 tablespoon of dip

Fish, poultry and egg (protein) snacks

�� 95g can tuna, salmon or sardines in spring water, flavoured or oil (drained)

�� 1 egg hardboiled, scrambled or fried (without added fat)

�� 3 slices (70–80g weight) flavoured or plain tofu

�� 85g can of chicken pieces (Chop Chop Chicken Lite Mayo)

�� 1–2 cups air popped popcorn or ⅓ bag Poppin Microwave Popcorn Raw

�� ¼ cup wasabi peas

�� 30g (about 10 chips) Beanfields Bean & Rice chips

�� 5–10 olives

�� 25g pack The Happy Snack Company Roasted Fav-Va Beans, Chic Peas and Split Chics

�� 150g pack Edgell 3 Beans & Corn, Thai Sweet Chilli or Balsamic Vinegar flavours

�� Muesli Bar (1 Freedom Foods: Crunchola Bar or Uncle Toby’s Farmers Pick: Pecan, Maple and Cashew with Sea salt, macadamia, Chickpea with Spice, Chewy Apricot)

�� Extra sugar free gum and mints, Slim Fruits, Jols, Sugarless or Double D sugar-free lollies

�� Aeroplane Jelly Lite

�� 1 Skinny Cow (No added sugar) Choc / Vanilla Sundae or Chocolate / English Toffee Stick

�� 1 Bulla Frozen Greek Style Yoghurt Mini sticks or cup

�� 2 small scoops So Good Chocolate Bliss or Vanilla Bliss Frozen Dessert

�� 2 small scoops of Peters No Sugar Added vanilla ice-cream

�� 1 Nestle Soleil Diet dessert portion

�� ¾ cup of Pauls Low Fat Custard (30% less sugar)

Savoury snacks

Sweet snacks

Chilled desserts | Occasional snacks

Baker Heart and Diabetes InstituteLevel 4, The Alfred Centre, 99 Commercial Road, Melbourne, Vic 3004 Australia T (03) 8532 1800 F (03) 8532 1899 W www.baker.edu.au© 2017 Baker Heart and Diabetes Institute | Review date: 2019 | Literacy Level assessed.

No part of this information may be copied or reproduced in any form without written permission of the Baker Heart and Diabetes Institute.

Whilst there are a number of suitable packaged snack options, there are a number of easy ways to prepare healthy homemade snacks. (Gf) = Gluten free

Preparing healthy snacks

Healthy snack option Method Foods required

Roasted chickpeas(Gf)

�� Drain 1 (400g) can of tinned chickpeas.�� Lay flat on a lined baking tray.�� Spray evenly with olive oil spray.�� Add a low salt seasoning on top.�� Bake in oven 180 degrees celsius for 40 minutes. Serving size: ½ cup (30g)

Roasted vegetable chips(Gf)

�� Once washed, thinly slice all vegetables.�� Lay flat on a lined baking tray.�� Spray evenly with olive oil spray.�� Add a low-salt seasoning on top.�� Bake in oven 180 degrees celsius for 10–20

minutes or until crispy. Serving size: 1 cupRoasted pita chips

�� Cut up 1–2 wholemeal or wholegrain pita bread (e.g. Chia Mountain Bread into triangles).

�� Lay flat on a lined baking tray.�� Spray evenly with olive oil spray.�� Add low-salt seasoning/herbs on top.�� Bake in oven 180 degrees celsius for 10–15

minutes or until crispy. Serving size: 1 PitaHealthy muesli bar

�� Combine 1 cup each of sultanas, almonds and seeds (e.g. sunflower, chia) into a food processor.

�� Combine 2 whisked egg whites, 1 cup rolled oats, 1 teaspoon cinnamon and nutmeg to the mix.

�� Lay mix in flat lined baking tray.�� Bake in oven 180 degrees celsius for 10–15

minutes or until crispy. Serving size: 35g Protein balls(Gf)

�� In a blender, combine 1 cup pitted dates, 1 cup walnuts and 1 tablespoon of unsweetened cocoa powder.

�� Moisten with water if required.�� Roll in small balls of 20 cent piece diameter�� Chill in the fridge. Serving size: 2 balls

Smoothie(Gf)

�� In a blender, add 100mls of reduced fat milk, 1 cup strawberries (frozen or fresh), 1 tablespoon natural/Greek reduced fat yoghurt, 1 tablespoon chia seeds and 100mls water.

�� Blend until smooth. Serving size: 200–250mls