Smart Snacking

Smart Snacking

August 24, 2026

Snacks can be part of healthy eating. The right snack can give you energy and help you feel satisfied until your next meal.

When choosing a snack, look for foods that are high in fibre and lower in added sugar, salt and fat. Adding some protein can help you feel fuller for longer. Choosing a mix of these foods can also support healthy blood sugar levels.

You don’t need special or expensive foods. Everyday foods can make great snacks.

 Savoury snack ideas

  • Carrot, cucumber, capsicum or celery sticks with hummus, tzatziki or baba ganoush
  • Multigrain crackers with tomato, cucumber, reduced-fat cheese or cottage cheese
  • A small handful of unsalted nuts or seeds
  • Dry-roasted chickpeas or fava beans
  • Air-popped popcorn
  • 1-2 boiled eggs with cracked pepper
  • A small tin of tuna or salmon with wholegrain crackers
  • Edamame beans

Sweet snack ideas

  • A piece of fresh fruit, such as an apple, banana, orange or pear
  • Two small pieces of fruit, such as kiwi fruit or apricots
  • Plain or reduced-fat yoghurt with berries or other fruit
  • Chia pudding made with unsweetened milk and fruit
  • A small handful of nuts with a piece of fruit
  • One or two squares of dark chocolate
  • A lower-sugar muesli bar – look for one with less than 5 g of sugar per serve
  • Homemade bliss balls with ingredients such as oats, nuts and seeds
  • Wholegrain toast with peanut or other nut butter

A few simple snack tips

  • Keep snacks small. A snack should be smaller than a meal.
  • Add protein or fibre. Foods such as yoghurt, nuts, hummus, vegetables and wholegrain crackers can help you feel fuller for longer.
  • Plan ahead. Having healthy snacks ready can make things easier when you are hungry. You could wash fruit, boil eggs, cut up vegetables or portion nuts into small containers ahead of time.
  • Keep it simple. You don’t need special foods or expensive protein bars. Foods you already have at home can make great snacks.
  • Choose foods you enjoy. Healthy eating should be enjoyable and fit into your everyday life. Try different options and find snacks that work for you.

Small changes can make a big difference

Want more ideas?
For more tips on healthy snacks, watch the short Western Sydney Diabetes video below.