Enjoying small, healthy snacks throughout the day can be a great way to satisfy your hunger cravings and to meet your energy and nutrient needs.  When enjoying snacks,  aim to include 2 to 3 food groups in each snack, and include some variety in your snacks!

A healthy snack should be around 150 calories and as with most foods, portion size is important. It is easier to control portion size when you enjoy the snack on a plate or in a small bowl, as opposed to eating right out of the bag. This is especially important if you’re eating in a distracted environment, such as eating at your desk, or while watching TV.

Make the healthy choice the easy choice! Stock your fridge and cupboards with healthy options, and make them the easiest choice for you. This will eliminate any unhealthy snacks and food that are available to you, and decrease the chances that you’ll want to reach for snacks that are high in calories, sugar, fat, and salt.

Healthy Snack Ideas:

  • 10 baby carrots with 30 ml (2 tbsp) hummus
  • 1 cup homemade yogurt parfait- plain yogurt, your favourite fruit and topped with some whole grain cereal
  • ½ peanut butter and banana sandwich on whole grain on bread
  • 10 frozen grapes (try this when you’re craving ice cream)
  • 30 gm (1 ounce) of low fat cheese and 4 whole grain crackers
  • One small apple (sliced) with almond butter

Try out this yogurt parfait recipe. You can make extra, store it in the fridge and enjoy it the next day.

 Papaya-Berry Yogurt Parfaits

Makes 6 servings


                    3 containers (5.3 ounces each) plain low fat yogurt

                    5 tablespoons honey

                    1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice

                    1 piece fresh ginger (about 2 inches

                    1 papaya (1 pound), peeled, halved lengthwise, seeds discarded,

                     cut  into 1/2-inch cubes

                    1 package (6 ounces) fresh blackberries

                    1 package (6 ounces) fresh raspberries

                    1/4 cup chopped fresh mint, plus sprigs for garnish

                    1/2 cup low fat granola


  1. In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
  2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat.
  3. To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.

What is your favourite, nutritious snack?