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Snacks are foods or drinks you have between meals. Eating between meals can be a part of a healthy lifestyle if you choose healthy snacks that are high in fibre and low in fat, sugar and salt.
Not everyone needs snacks. Your need for snacks or more food depends on your age, health, weight, and activity level. Snacking often, but not continuously, can help people with small appetites to meet their nutritional needs. Eating food often is also important for anyone who has an active lifestyle through work or exercise. Many people who are trying to lose weight find that they are more successful if they have small healthy snacks between meals. Eating snacks with fibre can also make you feel full for a longer time.
The challenge with snacking is deciding what kinds of food to snack on – and how much.
Stock up your pantry and fridge with nutritious snacks, such as fresh fruits and bite-size vegetables, whole grain low-fat crackers, unsalted nuts and seeds, non-sugar coated cereals, low-fat dairy products, or homemade baked goods. Use no more than 1/4 cup or 50 mL oil or non-hydrogenated margarine per loaf or dozen muffins.
Snack choiceAim for 100 to 200 calories per snack |
Calories |
Fat grams |
| Small bran muffin | 150 | 4.5 |
| Low-fat plain yogurt (3/4 cup or 175 mL) with fruit (1/2 cup or 125 mL) |
155 | 3 |
| Homemade trail mix (1/4 cup or 60 mL mini shredded wheat, 2 Tbsp or 30 mL of dried cranberries and 2 Tbsp or 30 mL of almonds) | 200 | 9.5 |
| Melba toast (2) with peanut butter (1Tbsp or 15 mL) |
135 | 10 |
| Celery/carrot sticks with hummus (1/4 cup or 60 mL) |
140 | 10 |
| High fibre crisp breads (2) with partly skimmed mozzarella cheese (28 g) | 135 | 4.5 |
| Skim milk (1 cup or 250 mL) with Graham crackers (3) | 180 | 2 |
| Tortilla chips, plain (10) with salsa sauce (2 Tbsp or 30 mL) |
100 | 4.5 |
Plan healthy snacks as a part of your meal plan. Always pack a couple of snacks when you pack your lunch.
When buying prepackaged foods, check the % DV column on the food label in the Nutrition Panel. The % DV shows the amount of a nutrient in food compared to the average amount recommended each day. Choose foods with a low % DV for fat, saturated and trans fat, cholesterol, and sodium.
Snack choice |
Calories |
Fat grams |
| Berries (strawberry, raspberry, blackberry)
(1 cup) |
65 | trace |
| Banana, pear (1 medium) | 100 | trace |
| Pretzels (30 twists or 18 g) | 70 | 1 |
| Unsalted soy nuts (1/4 cup or 60 mL) | 200 | 9.5 |
| Fig bars (2) | 110 | 2.5 |
| Chocolate milk, 1% (1 cup or 250 mL) | 170 | 2.5 |
Try |
Instead of |
| Baked tortilla chips | Potato chips |
| Low-fat granola bar | Chocolate bar |
| Fig bar | Chocolate chip coockies |
| Dried fruits | Candies |
| Low-fat frozen yogurt, or sherbet | Ice cream |
| Arrowroot, digestive cookies, ginger snaps, graham crackers | Cream filled cookies |
| Angel food cake | Pound cake |
| Crustless pumpkin pie | Traditional apple pie |
| Air-popped popcorn with butter flavoured cooking spray | Buttered popcorn |
| Homemade low-fat fruit squares | Brownies |
| Latte with skim milk | Coffee drinks with cream |
For nutrition information, call Dial-A-Dietitian and speak to a registered dietitian at 604-732-9191 in Greater Vancouver or 1-800-667-3438 toll-free in BC.
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