home snacks

Snacks at Home

To avoid temptation, keep your fridge and cupboards stocked with nutritious snacks, such as fresh fruit, vegetables, whole grain low-fat crackers, nuts and seeds, non-sugary cereals, low-fat dairy products, and lean cold cuts.

To avoid temptation, keep your fridge and cupboards stocked with nutritious snacks, such as fresh fruit, vegetables, whole grain low-fat crackers, nuts and seeds, non-sugary cereals, low-fat dairy products, and lean cold cuts. Always make sure you read the label to check how many calories, fat and protein are in the snack you are going to eat. It's also a good idea to pick foods with less sodium, sugar and more fibre. Here's a few suggestions:

Snack choice – Aim for 100 to 200 calories per snackCaloriesFat gramsProtein grams
Small bran muffin 150 4.5 1.2
Low-fat plain yogurt (3/4 cup or 175 mL) with fruit (1/2 cup or 125 mL) 155 3 11.92
Homemade trail mix (1/4 cup or 60 mL wheat cereal, 2 Tbsp or 30 mL of dried cranberries and 2 Tbsp or 30 mL of almonds) 200 9.5 4.25
Unsalted crackers (2) with peanut butter (1Tbsp or 15 mL) 135 10 8
Celery/carrot sticks with hummus (1/4 cup or 60 mL) 140 10 9.2
High fibre crisp breads (2) with partly skimmed mozzarella cheese (28 g) 135 4.5 7.79
Skim milk (1 cup or 250 mL) with Graham crackers (3) 180 2 8.35
Tortilla chips, plain (10) with salsa sauce (2 Tbsp or 30 mL) 100 4.5 2.2
Low-fat, natural, beef jerky, 1 piece (20 g) 82 5.1 6.6
Cottage cheese, 1 cup or 226 g 163 2 28
Low-fat, fruit yogurt, 8 oz. or 227 g 238 3 11

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