Many people enjoy eating between meals. Snacks can be part of a healthy eating pattern. They can help you get important nutrients, keep you energized and satisfy your hunger between meals.
Plan for snacks in advance. Add healthy snack foods to your grocery list
Stock your fridge, freezer and pantry with healthy foods that you can grab quickly. Some examples include:
Fresh fruits and vegetables
Frozen fruit
Fruits canned in water or their own juice
Whole grain bread, crackers and cereals
Lower fat yogurt
Lower fat cheese
Unsalted nuts and seeds and their butters
Hummus
Hard boiled eggs
Single serving canned fish
Include a vegetable or fruit with each snack. Wash vegetables and fruit ahead of time so they are quick and easy to grab when you are hungry. Cut up vegetables and store them in smaller containers in the fridge
Pack snacks in your bag for when you are on the go. Travel friendly ideas include roasted chickpeas, nuts and seeds, and fruit such as apples, oranges and bananas
Pack small portions of leftovers and use them as snacks. After meals, package leftovers into smaller “snack” sized containers, date and label the containers, and store them in the fridge or freezer
Be mindful when you snack. Take time to eat and notice when you are hungry and when you are full
Eat without distractions, put electronics away and focus on enjoying eating
Try not to eat straight from large packages or containers. Portion out a smaller amount instead
Stay hydrated throughout the day. You can sometimes mistake hunger for thirst. Make water your drink of choice
Healthy Snack Ideas
Snacks can be both healthy and satisfying. Snacking can be as simple as grabbing an apple, a handful of nuts or a bowl of popcorn. Here are some snack ideas that are more filling. All of these snacks include a fruit or a vegetable.
Fresh or frozen berries with cottage cheese
Banana slices with peanut butter
Fresh fruit skewers with Greek yogurt
Canned fruit such as peaches or pears with yogurt
Apple slices topped with almond butter or cheese
Peaches with soft tofu
Unsweetened applesauce sprinkled with cinnamon and toasted nuts or seeds
Yogurt and chopped fresh fruit sprinkled with nuts or granola
Homemade wholegrain blueberry muffin
Apple berry crisp with a dollop of Greek yogurt
Whole grain English muffin with almond butter and fruit slices
Homemade smoothie or lassi
Blend together fruit and/or vegetables with yogurt, milk or unsweetened fortified soy beverage
Homemade trail mix
Mix together dried whole grain cereal, unsweetened dried fruit, nuts or seeds
Chia pudding with unsweetened shredded coconut and pineapple
Frozen yogurt popsicle
Blend together fruit and yogurt, then pour into popsicle mold tray and freeze
Energy bites made with dates and nuts
High fibre cereal topped with chopped fruit and milk or fortified soy beverage
Cut up vegetables with hummus or a yogurt-based dip such as tzatziki
Green leafy salad with sliced strawberries and toasted almonds
Celery sticks or cucumber rounds topped with tuna salad
Veggie sticks with cashew dip
Bean and corn dip with pita chips
Carrot sticks, whole grain crackers and cheese
Cherry or sliced tomatoes and a hardboiled egg
Edamame and cucumber chunks with a splash of olive oil and vinegar, topped with sesame seeds
Salsa or guacamole with homemade chips from whole grain pita or tortilla
Whole grain pita with baked falafel and red pepper strips
Whole grain toast topped with apple slices and melted cheese
Mini baked spinach and egg frittata
For More Information
For more information on snack ideas and recipes, see Canada’s food guide:
Choosing snacks that are lower in sodium can help you stay healthy. Fruits, vegetables, unsalted seeds, and nuts make great lower-sodium snacks. Choose "unsalted," "low-sodium," or "reduced-sodium" versions of other foods like popcorn, baked chips, and cheese.
Choosing snacks that are lower in sodium can help you stay healthy. Fruits, vegetables, unsalted seeds, and nuts make great lower-sodium snacks. Choose "unsalted," "low-sodium," or "reduced-sodium" versions of other foods like popcorn, baked chips, and cheese.
Protein- and fiber-rich snacks are good choices to help keep you satisfied throughout the day. Examples of healthy, filling snacks include hummus and sliced veggies; cheese and olives; and yogurt with fruit, nuts, and seeds.
Unless they've been made with a whole grain flour such as rye, most pretzels are not very nutrient-dense, meaning they don't contain many beneficial nutrients relative to their calorie content. That's because most pretzels are made from refined wheat flour, also called white flour.
A piece of fruit can be an incredibly satisfying snack. Portable, easy-to-eat fruits include apples, pears, grapes, grapefruit, and oranges. A small container of berries can be a great, satisfying snack when you're on the go. Fruit contains fiber and minerals and makes a great small snack.
Kale. Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving. ...
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