Healthy snack hacks: getting more fruit and veg between meals
Wednesday 2 October 2019
Keen to boost your snack game with foods that are both tasty and good for you? You’ve come to the right place! We’ve pulled together 30 ideas to help you enjoy healthier and more satisfying snacks.
Fruit and veg-based snacks are perfect for a grumbling belly because they keep us full for longer and give us an all-important boost of nutrition. It’s recommended that most adults aim for five serves of veggie and two serves of fruit every day, but few are meeting these targets. Snacking on fruit and veggie between main meals can edge you closer – and every serve counts.
We’ve rounded up some tasty fruit and veggie snack ideas to help supercharge your snacks.
Savoury snack ideas
If you find yourself going for chips and other savoury snacks, here are some healthier choices to try. For packaged snacks, look for options that are salt-reduced or have no added salt – this guide to reading food labels can help.
Quick veggie snacks
Veggies can make a quick and healthy savoury snack. Why not give these ideas a go?
- Sliced capsicum, carrot, and cucumber with beetroot hummus, guacamole, sweet potato dip, baba ghanoush (roasted eggplant dip), tomato salsa, or bean dip
- Celery sticks with thinly spread nut butter
- Cherry tomatoes
- Corn on the cob
- Small can of baked beans
- Freshly popped popcorn flavoured with herbs and spices
Cooked veggie snacks
With a little bit of planning and preparation, these veggie snacks can take your snack game to a whole new level.
- Zucchini and corn mini fritters
- Corn noodle cakes
- Pumpkin, leek and feta mini frittata
- Mini falafel balls with tzatziki dip
- Garlic spiced or honey spiced oven roasted chickpeas
- Savoury tomato toast
- Corn bread
- Mini savoury muffins with roast pumpkin and rosemary, sweet potato and cheese, mushroom and capsicum, or corn, tomato and zucchini
Wholegrain crackers with fruit and veggie toppings
Wholegrain crackers are higher in fibre than plain crackers, which means they’ll keep you full for longer. Add on some healthy toppings and you’ve got yourself a satisfying and nutritious snack! Just remember to keep an eye on your portion sizes.
Top your crackers with…
- Avocado, tomato and red onion
- Hummus and cucumber
- Ricotta cheese and tomato
- Smashed black beans and tomato salsa
- Slices of boiled eggs or egg salad
- Corn, tomato and tinned tuna salad
Sweet snack ideas
There are oodles of naturally sweet and healthy snacks to choose from. Remember to look for options that are low in added sugar if you’re buying packaged snacks.
Quick sweet snacks
- An apple, mandarin, orange, banana or any type of fruit
- A small tub of natural yoghurt topped with frozen berries
- Sliced apple with cheese
- Slice pear with thinly spread nut butter
- Fruit skewers or fruit salad
Cooked sweet snacks
- Apple or blueberry mini pikelets
- Fruit muffins
- Date muesli slice
- Blueberry and banana bread
- Tropical fruit jellies
Top tips for healthy snacking habits
Think about why you’re snacking. Check in with your body. Are you actually feeling hungry, or is there another reason for wanting a snack? If it’s a while until your next main meal and your tummy is grumbling, a healthy snack can keep you going. But if you’re thinking of food because you’re bored, in need of a distraction, or stressed, a non-food solution might be a wiser approach.
Know when you’re eating. If you’re snacking often, think about what’s going on at breakfast, lunch and dinner. Eating regular healthy main meals can help you feel fuller for longer, limiting the need for snacks in between.
Make healthy choices easier. Give yourself a helping hand by keeping healthier snack choices more visible – for example, put a bowl of fruit or clear containers of pre-sliced veggies sticks at eye level in the fridge for quick access.
Snack mindfully. When we eat our meals and snacks mindfully, we not only enjoy them more, but we are also able to pay attention to feelings of hunger and fullness, which helps avoid overeating.
Watch your total kilojoule intake. Snacks can sneak extra kilojoules into our diet. When we eat more kilojoules than our body needs, it can lead to weight gain over time. Choosing healthy snacks helps to satisfy hunger, keep your kilojoule intake in check, and give you a nutrient boost.
Head to Healthier. Happier. for more tasty, healthy and affordable recipes the whole family will enjoy.