Snacking between meals is important, not only to fuel your body but to make sure don't get hungry between your main meals. It can be tricky to choose snacks that are healthy for you with all the options out there when you are on the go. Going for healthier options means you stay fuller for longer and have a better overall general health, calorie and salt intake. Snacks can be divided into 2 main categories; healthy snacks and sometimes snack options. 'Sometimes' snack options may be tasty but don't do much nutritionally for our bodies so we must select snacks from the 5 food groups to make sure it is a healthy choice!

What are the 5 food groups?

Australian Guide to Healthy Eating

1. Vegetables and legumes/beans

2. Fruit

3. Grain (cereal) foods. These are mostly wholegrain or high cereal fibre varieties.

4. Lean meat and poultry, fish, eggs, tofu, nuts and seeds.

5. Dairy. This includes milk, yoghurt, cheese and/or alternatives. Choose the reduced fat varieties.

Sometimes food options

These foods might be high in calories, sugar or salt. Limit these to just 1-2 a week and in small amounts. The key is everything in moderation. By reducing how much you eat of these foods you may gain better control of your health and wellbeing.

Examples of 'Sometimes" snacks

Chips
Chocolate and lollies
Energy drinks
Donuts

Healthy snack ideas

~200g grams of yoghurt with muesli
Piece of fruit eg. banana, apple, orange
Wholemeal toast with avocado spread
Crackers with swiss cheese
Vegetable sticks with dip eg. hummus
Tuna

Healthy snacks

Look out for Salt

The Average person in Australia eats too much salt. Too much in your diet can also increase your risk of developing high blood pressure. It is therefore important to choose snacks of the low salt variety.

How much Salt?

By reading the food labels on food products you can check the amount of the salt there is in the snack – check the 'per 100 gram' column.

Salt content	Look for
Low	Less than 120mg per 100g
Moderate	120mg - 480mg per 100g
High	More than 480mg per 100g

For more information

The Australian Guide to Healthy Eating http://www.eatforhealth.gov.au

Dietitians Association of Australia http://daa.asn.au/for-the-public/smart-eating-tips/healthy-snacks/

Heart health http://www.heartfoundation.org.au

References

Australian Dietary Guidelines, Eat for Health. (2014). Australian Dietary Guidelines. Retrieved from http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating