How to Choose Healthier Snack Options

When that mid-morning slump hits or the afternoon hunger pangs kick in, it’s easy to reach for whatever’s closest—often something processed, sugary, or overly salty. But snacking doesn’t have to derail your health goals. In fact, snacks can be an important part of a balanced eating pattern when chosen wisely.

Let’s break down how to make smarter, more satisfying snack choices that nourish your body and keep your energy stable throughout the day.

1. Control the calories

If you are looking for a sweet treat, a good rule of thumb is to opt for something in the range of 500 kJ, or 100 calories. This could be something like a mini KitKat, a handful of biltong, Provitas with cottage cheese, a small yoghurt tub, a packet of Trigz chips.

2. Add, don’t remove

If you are feeling like some chocolate or handful of crisps, have it! But add to it! Think of what you can combine with the treat food to feel more satisfied. Examples can include:

• Adding a handful of berries alongside a mini chocolate

• Adding a cottage cheese dip to a handful of crisps

• Crumbling 1-2 biscuits over a portion of yoghurt

• Adding some carrots sticks with 2 Oreos

3. Portion control

   Let’s be honest. When we open the large bag of chips, how easy is it to finish that bag?! That’s why it is a great idea to buy individual portions of snack foods. Mini packets of biscuits like the small Eet-sum-mores, or mini packets of Trigz, individual packs of pretzels, and single serving chocolates instead of the slab.

   

   
   

4. Up the fibre

If it is possible to make your snack higher in fibre, that will be great to keep you fuller for longer!

You can consider including fruit and vegetable sticks, add whole-grain crackers or even a small handful of nuts or seeds.

At Caylin Goodchild Dietitians, we believe that food should be enjoyable, nourishing, and work for your lifestyle—not against it. Snacking isn’t “bad” or “good”—it’s all about the quality and intention behind your choices.

If you're feeling stuck or need personalised ideas to match your health goals, our team would love to help you build a plan that fits you.

Let’s make snacking smarter, one bite at a time!

Want more snack inspiration or help building a sustainable eating pattern? Book a session with us at Caylin Goodchild Dietitians—we’re here to support you with science, heart, and a whole lot of encouragement.

We have branches in Lonehill, at Concourse Medical Centre, and in Broadacres, at The Paddock Medical Centre.

Book now - Lonehill

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