We’re often told to make sure we eat healthy snacks. But what does that mean? And how do we know if a snack is a healthy choice?

A healthy snack is one that has a high nutritional value. The easiest way to achieve this is by focusing on core foods (like fruits, vegetables, nuts and legumes) for healthy snacks. Many common snacks are highly processed, and contain lots of added fats, sugars and sodium. By contrast, snacks made from core foods are usually higher in fibre, and contain essential vitamins and minerals.

Top tips for healthy snacking

1. Nuts are a great addition to your snack plate as they provide a range of vitamins, minerals, antioxidants, and phytochemicals in a powerful little package.
2. Try combining two foods with different tastes and textures for a more satisfying snack. Smear nut butter on crisp apple slices, or mix a handful of crunchy nuts into your yoghurt.
3. We tend to always fill our plate, so make sure you’re not overeating by serving your snack on a side plate, in a ramekin, or packing it into a small container.
4. Before heading to the kitchen, consider if you’re actually hungry. We often reach for snacks when we’re bored or procrastinating. Nuts contain fibre, which can help you feel fuller for longer and can help prevent the desire for extra snacks!

Our favourite snack ideas

What to look for in the supermarket

It’s not always possible or convenient to only snack on core foods, and sometimes a purchased snack can be a nice change. But you can still make healthier snack choices in the supermarket. When shopping, look beyond the colourful packaging and claims, to the nutritional information panel, usually on the side or back of packets. Aim for a snack which has:

• Less than 600kJ
• 3g or less of saturated fat (these are the ‘bad’ ones. Unsaturated fats are healthy fats)
• 2g or more of fibre
• 450mg or less of sodium.