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Grab a Healthy Snack

young school girls eating fruit

As a growing kid, you need healthy snacks to get you through the day. Regular and nutritious snacks help keep your mind alert and your energy levels up.

When you get hungry between meals, nutritious snacks give you the extra energy and nutrients you need.

Potato chips, lollies, chocolates, cakes and biscuits may taste great but they’re also full of fats, sugar and salt. That means they don’t give you much fibre or nutrients.  It’s ok to have them now and then but not every day.  

The best snack foods to choose are ones based on bread, fruit, vegetables and reduced fat dairy foods such as yoghurt and cheese. They’re tasty, filling and nutritious.

Breads and cereals

  • Low fat muffins
  • Raisin toast topped with banana or strawberries
  • Bread with tasty fillings such as baked beans
  • Home-made pizza using pita bread or muffins
  • Toasted sandwiches
  • Rice cakes topped with peanut butter or vegemite

Fruit and vegetables

  • Fresh or canned fruit
  • Vegetable sticks – carrot, cucumber or capsicum – with low fat dips or low fat cheese cubes
  • Corn on the cob
  • Dried fruit

Dairy products

  • Reduced fat smoothies and milkshakes
  • Reduced fat custard with fruit
  • Reduced fat yoghurt – just add some chopped fruit for an extra tasty snack

Other ideas

  • Sushi rolls
  • Boiled egg, avocado or tomato on a crispbread

Healthy snacks when out and about

  • Plain popcorn
  • Fruit like apples, bananas and grapes
  • Reduced fat milk
  • Fruit straps with 99% fruit
  • Sandwiches
  • Finger buns or date/sultana scones
  • Low fat frozen yoghurt


  • Water and reduced fat milk

 Download Kids Grab a Healthy Snack fact sheet (PDF 1.2MB)