Department of Health & Human Services
Premiers Active April

Snack Attack

With a quarter of Australia’s junk food intake being chosen as a snack, it seems it’s time to reshape our habits.

How about satisfying your next snack attack with some tasty, easy, healthy ideas to fuel your busy days and April activities.


What should constitute a snack?

An ideal snack is made up of two or more food groups for maximum enjoyment and nutritional value. Choose minimally processed foods for longer lasting energy and to keep you fuller for longer.

bigstock-healthy-eating-dieting-and-pe-89185736-500wide+featureStart with some of these tasty snack combos:

  • strawberries + natural or Greek yoghurt
  • reduced fat cheese + grainy crackers
  • hummus + veggie sticks
  • nuts + dried fruit
  • ricotta + fruit toast
  • avocado + grainy bread

Keep some of your favourite snack staples at work or in your bag, so you’ll always have some healthy options at hand.

Use snacking to fuel your workout

While you’re getting active this April, it’s the perfect time to start thinking about snacking for your workout. Go for a combination of protein (for muscle function) and carbohydrates (for energy) to maximise your workout. Having your snack in the half-hour before or after your routine will make sure you fuel up and recover as best you can. Check out our article on Healthy eating for exercise for more tips.

Make your own at home

Homemade options tend to be cheaper and easier. Plus having tasty snacks on hand means you’re sure to avoid unhealthy temptations from the office kitchen or vending machine.

Try our Bubble and Squeak Slice or whip up some savoury vegetable muffins to freeze in bulk and bring to work with you during the week.

Snack-wise shopping

Woman Shopping-93080756_500x328featureIf you’re out and about when hunger strikes, you’ll find its very easy reaching for an abundance of unhealthy options in a hurry. Next time you’re in a supermarket or convenience store, check the ingredients list to find the options with mostly whole foods and little if any added sugar or salt. As a guide, aim for less than 600kJ per serve, less than 15g of sugar, 600mg of sodium and 5g saturated fat per 100g.

You can also use the Health Star Rating to compare like for like and to find the healthier choice between two similar products, such as two yoghurts or two muesli bars.

Take-home tips

  • Choose minimally-processed ingredients and combine two or more food groups;
  • time your snacks for before or after exercise to maximise the benefits;
  • make your own snacks from home for convenient, cheap, and healthier options;
  • use the Health Star Rating and read labels to find snacks that are lower in added sugars, saturated fat and sodium.


Make sure you try some of these snack recipes below:

Everyday easy:        Bubble and Squeak Slice

Vegetarian:              Grilled garlic mushrooms with a garlic yoghurt dressing

Our nutritionist, Sophie’s pick:  Baked herbed ricotta with cherry tomato salsa  

And don’t forget to check our Healthy eating made easy page for more advice on a flexible eating plan, plus your free food group tracker. Healthy eating doesn’t have to be boring and tasteless, there is an abundance of nutritious and delicious snacks to suit any age or lifestyle.


nutrition-australiaContent thanks to Nutrition Australia Victorian Division. For more healthy tips visit the Nutrition Australia website.

Last updated: November 28, 2016 at: 11:55 am

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