Healthy snacks

Healthy snacks fill the gap between main meals without sending your blood sugar on a rollercoaster. They provide lasting energy and prevent cravings later in the day.

Why does this work?

Nutritious snacks keep your energy levels stable.

How does it work?

Think of your body as a wood-burning stove. Main meals are the big logs — they burn slowly. A good snack is a small piece of wood that keeps the flame steady. A biscuit or fizzy drink is like scrunched-up paper: a bright, brief flare, then cold.

How to choose healthy snacks

• Focus on unprocessed foods: Vegetables, fruit, dairy, nuts.
• Watch portion size: Aim for around 100–150 kcal.
• Combine fibre with protein or fat: This combination curbs hunger most effectively.
• Schedule snack times: Have your snack around 10am and 3pm to avoid energy dips.

Examples of smart snacks

• 1 piece of fresh fruit or a small bowl of berries.
• Raw snack vegetables with hummus (cucumber, pepper, carrot).
• A handful (30 g) of unsalted nuts or seeds.
• 150 g low-fat or Greek yoghurt with cinnamon.
• Wholegrain rice cake with avocado slices.
• 2 wholegrain crackers with cottage cheese and tomato.
• Hard-boiled egg with a little pepper.

Tip: Keep snacks ready in the fridge or your bag so you don't reach for something sugary.

Conclusion

Good snacks are small, nutritious, and unprocessed. They keep your energy stable, reduce hunger, and help keep your weight and blood sugar in check. Stock up on fruit, vegetables, nuts, and protein-rich options, and plan regular snack times. Good luck!

Learn more

• NICE - Healthy snacks
• Voedingscentrum - What are healthy snacks?
• Gezond Leven - Healthy snacks
• Gezond Leven - What's the best snack?
• Gezond Leven - Healthy snacks on the go
• Gezond Leven - School snacks
• Gezond Leven - Snack planner (PDF)
• Albert Heijn - High-protein snacks
• Albert Heijn - Healthy snacks