Healthier Snacks:
For the Sweet Tooth
Snacks can make or break your day.
Small changes such as choosing healthier
alternatives can make a big difference.
1.53
BILLION
The amount of ice cream and
related frozen desserts that were
produced in the U.S. in 2011. 1
A joint Australian, State and Territory Government initiative under the National Partnership Agreement on Preventive Health
Healthier snacks:
for the sweet tooth
It might be mid morning, late afternoon or if you work irregular hours - sometime in
the very early morning. Whatever the time of day (or night), all of us tend to get into
a ‘snacking’ mood at some point in the day. Problem is - we’re all too likely to choose
something laden with fat, sugar or salt to help get us to our next main meal.
But the key to snacking is to choose wisely. To avoid
introducing unnecessary energy (kilojoules) and at the
same time, being able to opt for something that is going
to help keep us full until the main event arrives. If you’re
not peckish - it is definitely okay to skip the snacking.
For those ‘snackers’ out there, especially those
with a sweet tooth, we are pleased to present 26
different sweet snack ideas to help get you through
the mid morning, late afternoon, early morning or
midnight grumble.
Snacking definitely doesn’t suit everyone!
The snacks presented here, are categorised as either ‘green’ or ‘amber’,
according to the following definitions:
Green items:
Greater nutrient value and are low in saturated fat, added sugar and salt.
Examples include fruits and vegetables, lean meats, low fat dairy
products, wholegrains, eggs and legumes.
Amber items:
Some nutritional value but contain moderate amounts of saturated fat, added sugar
and/or salt and can contribute to excess energy intake. Examples include low-sugar
drinks, full-fat dairy products and white varieties of breads and cereals.
Red items:
Limited nutritional value, are energy dense - high in saturated fat, sugar and salt. For
this reason, red foods have not been included in this guide. Examples include sweet
biscuits, confectionery, sugar sweetened drinks and deep fried foods.
More information on these food and drink categories can be found in the Healthier Food and Drink Guide
We hope this list inspires a couple of new snack ideas for you.
For those seasoned snack veterans out there, should you have a snack idea that you would like to share,
please email [email protected]
Product
Quantity
Categorisation
Banana
1 medium sized banana
Green
Banana smoothie
1 small frozen banana with
150mL reduced fat milk
Green
Chai latte 'light' sachet
Prepared as directed with
water (250mL)
Amber
Chocolate milk
1 glass (200mL) or <300mL
carton reduced fat chocolate milk
Green
Crumpet with diet jam
1 crumpet with 1 tsp diet jam
Amber
Custard with berries
Reduced fat custard, prepared
as directed: 3/4 cup with ¼ cup
mixed berries
Green
Dried apricot
10 medium halves
Green
Dried fruit biscuits
2 fruit biscuits
Green
Frozen yoghurt
1 cup reduced fat frozen yoghurt
Green
Fruit muesli bar
Average 35g bar (small size)
Amber
Fruit/raisin toast
1 slice with 1 tsp margarine
Amber
Frozen grapes
1 small bunch (20 medium grapes)
Green
Mandarin
1 mandarin
Green
Milk with milo
1 cup reduced fat milk with
1 tbsp of milo
Amber
Product
Quantity
Categorisation
Mini muffin
30g mini fruit muffin
Amber
Pikelets
2 pikelets with 1 tsp diet jam
Amber
Pikelets
2 pikelets with 1 tsp margarine
Green
Rice cakes
2 rice cakes with 1 tbsp diet jam
Amber
Rockmelon
1 cup cubed rockmelon
Green
Skinny cappucino
Cappucino made with skim milk
Green
Strawberries
1 cup strawberries
Green
Fruche
150g (1 tub) Fruche
Green
Fruit snacks
1 fruit snack pack (140g) or
½ cup tinned fruit in natural juice
Green
Watermelon
4 thick slices of watermelon
Green
Yoghurt
½ tub reduced fat yoghurt (100g)
Green
Yoghurt with muesli
¼ cup reduced fat yoghurt with
2 tbsp untoasted muesli
Amber
http://www.idfa.org/news--views/media-kits/
ice-cream/ice-cream-sales-and-trends/
1
A joint Australian, State and Territory Government initiative under the National Partnership Agreement on Preventive Health