CHOOSE A SNACK

GOOD-FOR-YOU NIBBLES

Choose up to three of the below snacks to enjoy each day. Each of these snacks contains no more than 600kJ and up to 11/2 carb exchanges. To make sure that you are meeting your daily nutrient requirements, aim to choose at least 1 fruit-containing (F) snack and 1 dairy-containing (D) snack each day.

• 20g reduced fat cheese, such as Edam, with a small pear or an apple (F) (D)

• 20g unsalted nuts or seeds, such as almonds, walnuts or pumpkin seeds

• 100g low-fat, Greek-style natural yoghurt topped with ½ cup frozen berries (F) (D)

• 1 small apple, sliced and spread with 1 tsp no-added-saltand-sugar peanut butter (F)

• 2 Tbsp hummus or tzatziki with veggie sticks

• 2-3 dried apricots with a couple of Brazil nuts (F)

• 2 thin multigrain rice cakes topped with 1/4 small avocado and 2 tsp salsa

• 2 squares (about 25g) of 70% cocoa chocolate

• Serving of homemade popcorn (25g) sprinkled with ground cinnamon or chilli

• Rye bread topped with 1 Tbsp reduced-fat cottage cheese and 3 slices of pear (F) (D)

• 175g tub diet yoghurt topped with 1 sliced kiwifruit (F) (D)

• 1 Apricot & seed protein bite (see recipe, below)