Healthy snacks for work, school and home

By Catherine Saxelby

Nutritionist Catherine Saxelby has some advice on how to prevent snacks from taking over our diet.

We tend to snack for many reasons. It may be due to hunger, impulse, emotions, boredom or sometimes just out of pure habit. Snacking is normal and can have many benefits when done correctly. However, if you choose to include snacks into your diet, it is important that they don't become mini-meals.

Benefits of snacking

Healthy snacks have three main benefits:

  1. Help to satisfy small appetites. Children or people recovering from illness often have small appetites and as such can only eat small amounts at one time. Snacking is perfect for those with a small appetite.
  2. Prevent binge eating. People who snack are less likely to binge eat as they always have a consistent supply of food and don't get over-hungry.
  3. Important nutrients. The right snacks contribute to your daily requirements for vitamins, minerals, protein, carbohydrates and fibre.

Back to Top

Choosing healthy snacks

  • Snacks should be small in size and lower in both kilojoules (calories) and fat than a normal meal
  • Ideally a snack should contain less than 600kJ (150 cals)
  • It's important to choose snacks that are filling, satisfy your hunger and don't leave you feeling hungry (in less than an hour)
  • Snacks should also supply your body with important nutrients such as fibre, calcium, iron or protein
  • Whole foods such as wholegrains, fruit, vegetables, nuts, seeds, eggs and dairy products form a great base for healthy snacks.

Back to Top

Work

Despite knowing we should eat regularly, time and business often get the better of us. Sound familiar? This is when keeping healthy snacks on hand at work can be beneficial. The snacks below can either be kept in your desk or fridge at work, or purchased from a local café or work cafeteria:

  • Skinny latte
  • Tub of fruit yoghurt
  • Trail mix with nuts, seeds and dried fruit
  • Wholegrain crackers with cheese slices
  • Rice crackers with peanut butter or cheese
  • Raisin toast with jam; and
  • Celery with peanut butter.

Back to Top

School

Providing your children with healthy snacks is extremely important. Children have small appetites and need to snack throughout the day. These snacks significantly contribute to their daily nutritional intake and therefore need to contain vital nutrients for growth and energy. Snacks suitable for the school lunch box can include:

  • Fresh apple, mandarin, banana or grapes
  • Vegetable sticks and hummus dip or salsa
  • Jelly with fruit
  • Sushi roll
  • Dried fruit and seeds
  • Cheese scones
  • Flavoured milk; and
  • Oatmeal pancakes.

Back to Top

Home

There are many snack options for you to keep in the fridge, pantry and freezer at home. Being organised is the key to always having something healthy and nutritious on hand.

  • Tub of Fruche® (dairy dessert)
  • Frozen yoghurt
  • Banana or berry smoothie
  • Popcorn - pan or air popped not microwaved
  • Dried fruit and nuts
  • Fruit muffin
  • Creamed rice; and
  • Bowl of wholegrain cereal with low fat milk.

Back to Top