Healthy eating habits/Healthy Snacks On The Run ft Salt

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!

Enjoying a liquid snack

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

Dietitians Association of Australia

Heart health



Australian Dietary Guidelines, Eat for Health. (2014). Australian Dietary Guidelines. Retrieved from

Heart health

National Healthy and Medical Research Council (2010). Recommended number of serves for adults. Retrieved October 15, 2014