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What are some healthy snacks for adults?

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Name of Resource
What are some healthy snacks for adults?
Year Created
2009
Description
Eating between meals used to be considered unhealthy. Not anymore! Healthy snacking actually has many benefits, including: 
  • Controlling your appetite and keeping you from overeating at your next meal
  • Keeping your energy levels high, particularly during the infamous mid-afternoon stretch
  • Helping you get all the nutrients you need for good health

The secret to healthy snacking is to choose well. Follow these guidelines:

  • Forget ‘snack’ foods. Chips, cookies, pop and donuts pack a whole lot of calories and little nutrition. Be a smart snacker by choosing a variety of nutrient-rich foods from the four food groups in Eating Well with Canada's Food Guide.
  • Check out our Super Snack Ideas below.
  • Size matters. Snacks should fill the hunger gap, not replace meals. Choose moderate portions of one or two foods and keep the overall size of your snack in check.
  • Time it right. Aim to eat something every 3 hours or so. For example, if you eat breakfast at 7am; enjoy a mid-morning snack around 10am. If lunch is between noon and 1pm, choose another snack around 3 or 4pm.
  • Lighten-up on after-dinner snacking. Most of the snacking we do in the evening is just habit, not really to satisfy hunger. If you do find you need something in the evening, stick to one snack and avoid the mindless munchies or you might find the pounds creeping on.
  • Be creative. Oatmeal for an afternoon snack? Vegetable soup mid-morning instead of a donut? Why not!

Super Snack Ideas

Here’s a list of great snack ideas from each of the four food groups. Enjoy!         

Vegetables and Fruit

  • A piece of fresh fruit – nature’s convenience food, portioned and ready to go
  • A small handful of dried fruit
  • Raw veggies with low fat yogurt dip or hummus
  • Celery or apple slices with peanut butter
  • A bowl of fresh berries
  • A cup of vegetable soup
  • Mini carrots – a great grab-and-go snack

Grain Products

  • A cup of whole grain, high fibre cereal with ½ cup milk
  • Whole grain crackers with a little cheese or hummus
  • A few cups of air-popped or low-fat popcorn
  • A whole-wheat tortilla wrap with a tablespoon of peanut butter

Milk and Alternatives

  • A cup of white or chocolate milk—choose skim or 1%.
  • A cup of lower fat soy beverage.
  • 1 ½ oz of your favourite cheese
  • A small container of lower fat (2% or less fat) yogurt or cottage cheese
  • A smoothie—blend yogurt with your favourite fruit and a splash of juice

Meat and Alternatives

  • Hard-boiled eggs
  • ¼ cup serving of nuts. Nuts are super-nutritious but high in fat and calories, so stick to the serving size.
  • Peanut butter on celery, apple slices, or banana
  • Hummus as a dip for veggies or fruit
  • Canned tuna or salmon on a couple of whole grain crackers
  • A small serving of chickpeas or beans

To find a dietitian in your area, visit  www.dietitians.ca/find

 

Related Links:

Eating Well with Canada’s Food Guide