Are You Having Healthy Snack Attacks?

Follow the steps below and find out if you are eating healthy snacks!

  1. Write down all the snacks you ate yesterday.
  2. Put a check mark in the food group column(s) where each snack belongs.

    Snacks

    Canada’s Food Guide to Healthy Eating Food Groups

    Examples:

    Grain Products

    Vegetables and Fruit

    Milk Products

    Meat and Alternatives

    Other Foods*

    Pita bread with hummus

    X

    		    

    X

    		  

    Fruit roll-up

    		        

    X

    Apple and cheese

    		  

    X

    X

    		    

*”Other Foods” include:

  • Fruit roll-ups
  • Candies
  • Pop
  • Chips/fries
  • Popsicles
  • Chocolate bars
  • Cookies
  • Cakes

“Other Foods” usually have added sugar and fat.

These are “sometimes” foods, not “everyday” foods.

How did you do?

  • If most of your snacks are from the first four food groups – CONGRATULATIONS you are having healthy snacks!
  • If most of your snacks are from “Other Foods”, you need to make a few changes to have healthy snacks. See the back of this sheet for healthy snack tips and ideas.

Snacking tips

  • Include foods from 2 of the 4 food groups.
  • Eat different snacks every day. Variety is important.
  • Use leftovers. They make great snacks hot or cold.

Healthy snacks

Healthy Snack Choices from Canada’s Food Guide to Healthy Eating

Grain products

  • Bread, buns
  • Bagel
  • Bread sticks
  • Crackers, pretzels
  • Pita bread, tortillas
  • Popcorn (little or no butter)
  • Plain cereals
  • Leftover pasta and rice

Vegetables and fruit

  • Fresh fruit (e.g.: kiwi, orange, pineapple)
  • Vegetable sticks (e.g.: carrot, cucumber, radish, kohlrabi)
  • 100% pure fruit or vegetable juices
  • Applesauce and other fruit sauces
  • Canned fruit
  • Canned fruit
  • Dried fruit

Milk products

  • Milk
  • Fortified soy beverage
  • Yogurt
  • Cheese
  • Yogurt shake

Meat and alternatives

  • Hard boiled eggs
  • Nuts and seeds* (for children 3 years and older)
  • Nut and peanut butters*
  • Meat slices
  • Hummus spread
  • Baked beans
  • Pea or lentil soup

* Make sure nuts and peanuts are allowed in your school

Mix And Match Snack Ideas

  • Bagel + Peanut Butter
  • Baby carrots + Sliced egg
  • Cucumber + Tomato sandwich
  • Fruit + Yogurt shake
  • Yogurt with dry cereal + Fruit
  • Leftover spaghetti + Milk
  • Pretzels + Fruit juice
  • Popcorn + Chocolate Milk

[ top ]
DEV019981