Dietitian Chloe McLeod reveals top healthy snacks for maintaining good diet

It’s easy to fall into the trap of thinking that because something is marketed as natural, it means it’s good. But not all snacks are created equal.

It’s easy to fall into the trap of thinking that because something is marketed as natural, it means it’s good for you to be snacking on.

But not all snacks are created equal.

Accredited practising dietitian (APD) Chloe McLeod has revealed the healthy foods to munch on to keep hunger at bay.

What are the healthiest snack options?

Ms McLeod said the first thing to consider when choosing a snack is the overall nutrient composition.

The best snacks were those that helped you reach the recommended intake of foods each day, she said.

Most Aussies aren’t eating enough veggies, so snacking on veggies throughout the day is a good way to amp up vegetable intake.

“Only about 4 per cent of Australian adults are eating enough vegetables on a daily basis,” she said.

“So chopped up veggie sticks, like carrots or cucumber, with a dip like hummus or tzatziki are a great snack option.

“Store-bought hummus will often have some other added fillers in there, so I encourage you to have a look at the label and ensure that the one that you’re choosing is a good one.”

Fruit with Greek yoghurt is an option for those after something sweet.

That means choosing a hummus that is made with natural ingredients: chickpeas, tahini, garlic, olive oil, lemon, and spices.

“I also really like suggesting some chopped up fruit, maybe with a spoon of Greek yoghurt to get that protein component,” Ms McLeod continued.

“Raw or dry roasted nuts are another favourite recommendation.

“They’re so convenient and they’ve got so many healthy fats.

“They also tend to be a good source of protein and keep you feeling pretty satisfied.”

Which pre-packaged snacks are best?

Ms McLeod said there were some great packaged options for time-poor people who wanted a nutritious snack.

Raw or dry roasted nuts are a great snack to boost healthy fats.

“The Happy Snack Company does dry roasted chickpeas and fava beans, and I like recommending them because most people don’t include enough legumes in their daily intake,” she said.

“They just come in a little convenient single portion pack.

“If you’ve got some time, topping some crispbreads or corn or ricecakes with avocado or cottage cheese and sliced tomato or cucumber, that’s a more robust snack.

Chloe McLeod says dry roasted chickpeas can be a convenient snack.

“If you’re looking for something on the run, pouches of yoghurt or the little snack packs of hummus and crackers in the to-go section at the supermarket or at the service station are really quite convenient.”

When it comes to protein options, protein balls and bars make for an easy way to boost your intake.

Crispbreads with nutritious ingredients make for an easy snack for when you want something more robust.

“From a protein perspective, ideally we’d love to see five or 10 grams of protein per serve in a snack,” Ms McLeod said.

Ms McLeod said people people could also find protein bars that were gluten-free and vegan - but it was important to check they had quality ingredients.

She encouraged people to look for products with less than 5g sugar per serve — but this could be adjusted to 10g if the product contained fruit such as raisins.

What if I want a treat?

There’s nothing wrong with having a treat every now and again Ms McLeod said, but it’s important to assess why you’re reaching for that guilty pleasure in the first place.

“A lot of the time, if we’re craving chips or chocolates, it’s because we’ve not actually eaten enough across the course of the day,” she said.

“If you’re fuelling your body well across the day, then those smaller portions – a handful of chips or 50g of chocolate – should be enough to satisfy you if you’re eating it slowly and mindfully.

“But often it doesn’t feel like it’s enough, so you end up having a lot more.”

DIETITIAN-APPROVED SNACKS

•Veggie sticks with hummus or tzatziki

•Chopped up fruit with a spoon of Greek yoghurt

•Raw or dry roasted nuts

•Dried chickpeas or fava beans

•Protein bars or balls – choose those with quality ingredients, and be mindful of levels of sugar, saturated fat and additives

•Mixed seeds, nuts or trail mix to get some extra plant diversity in your diet

•Yoghurt pouches, but be mindful of ingredients and levels of sugar, saturated fat and additives

•To-go hummus and crackers

SNACK TIPS

•Choose seasonal fruit and veg grown in Australia for as a healthy option for your body and your hip pocke

•Frozen fruits are a convenient option and handy for smoothies or protein balls

•Use your snacks as a way to help you hit your food goals for the day – protein targets, fibre targets, servings of fruit and vegetables