Snack swaps
Many popular snack foods contain highly processed carbohydrates and added sugar, as well as very low amounts of fibre, which can cause blood glucose levels to spike. Some snacks may also be high in salt and saturated fats, which can contribute to high blood pressure and cholesterol.
Here are some simple swaps that you can make with your snack choices to reduce added sugar, saturated fat and salt, while boosting fibre and nutrients.
| Food | Swap |
| Potato chips | If it is a savoury, slightly salty snack that you’re after, then try popcorn. Popcorn is much lower in saturated fat and contains more fibre and protein, compared to potato chips. Try Cobs Natural Sea Salt popcorn, for just a hint of salt. It also comes in lunch-box sized packets to help with portion control if you need it. |
| Ice-cream | Swap ice-cream for a bowl of Greek yoghurt with berries. Not only will this greatly reduce the amount of added sugar, you will also gain more protein and calcium. |
| Chocolate | Try dipping some strawberries in melted dark chocolate and allow them to set in the fridge. This swap is all about reducing portion size. You will eat a lot less chocolate and gain the benefit of vitamin C and fibre from the strawberries. |
| Sweet biscuits | Rather than eating a couple of sweet biscuits with your cup of tea, grab a piece of fresh fruit. Fibre from the fruit will keep you feeling fuller for longer. |
| Savoury biscuits | Instead of munching on savoury biscuits that are often high in saturated fat, salt and additives, try some roasted chickpeas. Roasted chickpeas are high in fibre and are a source of protein. The Happy Snack Company do a lightly salted variety for that slightly salty crunch you might be craving. |
| Muesli bar | Muesli bars are often high in added sugar, which is needed to help everything stick together in the bar. Swap the muesli bar for a handful of unsalted nuts instead. The protein and healthy fats from the nuts will fill you up for longer, with no added sugars. |
For individualised nutrition advice you can speak to one of our expert diabetes dietitians working in the new Diabetes Victoria Clinic.
To find out more or book an appointment call 1300 437 386 or visit the website for more information.
Adele Mackie
Accredited Practising Dietitian
Adele Mackie has been Accredited Practising Dietitian at Diabetes Victoria since 2009. She facilitates many group education programs and is also an accredited OzDAFNE facilitator and trainer.
Outside of work, Adele enjoys spending time with her partner and two young girls, weight lifting, walking, coffee and wine.
