Snacking for adults

Be mindful of what type of snacks you eat, and how much and how often you eat them.

Most popular snacks are sugary and fatty, such as:

• biscuits
• cakes
• chocolate.

They can also be salty and fatty, such as:

• chips
• salted or buttered popcorn
• instant noodles
• crackers.

If you eat lots of these foods, you can gain weight.

Sweet and chewy snacks can also cause tooth decay. These include:

• lollies
• dried fruit
• fruit leathers.

Many popular snack foods, such as chips, lollies and biscuits, are ultra-processed foods. They are designed to be hyper-palatable, meaning they are highly enjoyable and are difficult to stop eating.

Ultra-processed foods tend to have more than one ingredient that you will never or rarely find in a home kitchen.

Easy homemade snacks

Snacks do not need to come in packets. Choose snacks low in:

• fat
• salt (sodium)
• added sugar.

Vegetable and fruit snack ideas

These snacks tend to be based on whole foods such as vegetables, fruit and wholegrain foods.

• Fresh fruit such as apples, bananas, blueberries, mandarins, pears or plums.
• Frozen fruit such as grapes, peeled mandarin segments, pineapple slices or chopped banana.
• A fruit smoothie made with milk, yoghurt and fresh or frozen fruit.
• Hummus or guacamole with carrot, cucumber and celery sticks.
• Avocado on wholegrain toast or crackers with sliced tomato and cracked pepper.

More snack ideas

• A small bowl of wholegrain cereal with milk.
• A slice of wholegrain bread or wholegrain crackers with peanut butter and sliced banana, hummus or avocado and sliced tomato or thinly sliced cheese.
• A small bag of plain or lightly salted popcorn.
• A hard-boiled egg.
• A small handful of nuts or seeds (30 g), raw or roasted without added fat.
• A small can of tuna (95 g). Eat on its own or spread on wholegrain bread or crackers.
• Plain, unsweetened yoghurt. Add chopped fresh fruit or a drizzle of runny honey or pure maple syrup.

Tips for buying healthier snacks

• Buying fewer ultra-processed snacks means you avoid temptation when you are home.
• If you do buy ultra-processed snacks, buy smaller items such as small bags of chips or a smaller chocolate bar.
• Check the ingredient list and nutritional information on food packaging to help make healthier choices.

How to read food labels

Tips for snacking at home or work

• Have a bowl of fruit on the kitchen table or cut-up vegetable sticks at the front of the fridge.
• Cut up extra vegetables at dinner time for snacks the next day.
• At work, keep whole food snacks at your desk or in the work refrigerator. Bring fruit to work each week or keep wholegrain crackers, small cans of tuna or a jar of peanut butter in your desk drawer.
• Keep a variety of portable, ready‑to‑eat snacks in your bag.

Tips for when you want a snack

• Snacks with protein and fibre slow your digestion and can help you feel fuller for longer. For example, try wholegrain toast and peanut butter, fruit and yoghurt or nuts.
• Eat snacks in the kitchen or in the dining room rather than in front of the TV or computer.
• Have small food packages or take smaller portions from larger packages. Do not snack directly from a large container, bag or box.
• Enjoy your snack on a plate and take your time eating it.
• Aim to eat regular meals throughout the day so you are less likely to crave ultra-processed snacks.
• Try to resist the urge to nibble when you are bored, tired, upset or stressed. Talk to your healthcare provider if this is a regular pattern.
• Drink water often, as being thirsty can make you feel hungry.