Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Healthy snacks are an important part of balanced eating. Snacks are foods that are eaten between meals. They have a very important job: they keep energy levels up and provide nutrients that our bodies need. A healthy snack can also help control your appetite and make you feel less hungry between meals.
For many people, the word “snack” makes them think of chips or chocolate. However, these are not the type of healthy snacks that give us important nutrients that the body needs.
The key to healthy snacking is to follow Canada’s Food Guide and include foods from at least two of the four food groups in each snack. Ideas include fruit, whole grain crackers, cheese, hummus and vegetables.
A healthy snack should have between 85 and 250 calories. One way to control portion size is to serve yourself a single portion on a plate instead of eating from a box or bag. This is especially true if you are distracted while eating – for example, if you are in front of a computer or television.
Keep snacking simple by stocking your fridge, pantry and desk drawer with healthy options. If healthy snacks are easy to access, you’ll be less tempted to choose foods that are high in calories, fat, sugar and sodium. If you don’t keep chips, chocolate and candy in your kitchen or workspace, you’ll be less likely to choose them when you get hungry!
The snacks listed below are part of Canada’s Food Guide and have less than 250 calories each.
Carrot and Apple Salad
Baked Cinnamon Pears with Oat Topping
Snacks can be healthy part of your day if you choose nutritious foods and stick to 250 calories or less per snack. Keeps snacks on hand so you can fill your tummy when cravings strike.
If you’d like to receive a longer list of healthy snacks or have questions about smart snacking, call 1-877-510-510-2 or send an email.
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.