Snacking is hotter than ever. Consumer research has confirmed that people expect it to become a regular habit. Roughly 80 per cent of Canadians snack daily, and almost one-quarter of our calories come from snacks. So, more than ever, quality snack choices matter! Guide your clients to choose better-for-you, nourishing snacks with protein, healthy fats, quality carbs, fiber, and little to no added sugars.  

  1. Savoury portable trail mix  

Cheesy popcorn is tasty, but when you make your own trail mix with popcorn plus crunchy, dehydrated cheese, you get both great flavour and the nourishing goodness of dairy.  

MAKE IT: Popcorn + Nothing But + pumpkin seeds   

Tip: Quality protein in the crunchy dehydrated cheese and fiber in the popcorn and seeds make for a great hunger-curbing combo.  

  1. Oh-so-easy apple-wich 

Fun snacks are not just for kids. Tame snack cravings with this fast, healthy option.  

MAKE IT:  Apple slices + peanut butter  

Tip: Food costs are on many people’s minds these days. Apples are always one of the best healthy buys at the grocery store. (And there is no need to spend extra on organic fruit.)  

To reduce browning, dunk apple slices in orange juice.  

  1. Ultimate crunchy snack 

If you are craving something crunchy, this snack combo delivers without giving up on good nutrition. Roasted chickpeas are super-easy to make, and you can also enjoy them in salads.  

MAKE IT:  Roasted chickpeas + snap peas 

Tip: Do not skimp on the oil when roasting chickpeas — that is what makes them crispy, and we need fat in our diets. It helps us feel full longer, and also helps us absorb vitamins A, D, E and K.  

  1. Fresh fruit with dark chocolate almond dip 

Fruit is delicious on its own but even better with a creamy, chocolate-y dip that has a protein-rich smooth cottage-cheese base. 

MAKE IT: In a medium-size bowl, stir together 1 cup (250 mL) Smooth Plain Cottage Cheese, ¼ cup (60 mL) almond butter, 2 tbsp (30 mL) cocoa powder, 2 tbsp (30 mL) maple syrup, ½ tsp (2mL) vanilla extract and a pinch of salt. Refrigerate for at least 30 minutes. Serve with sliced fruit.  

Tip: Do not be shy about recommending the better-for-you food products you use and enjoy. Your clients will appreciate specific suggestions they may not have come across.  

  1. Veggie hummus 

Here is a simple way to give homemade or store-bought hummus a nutrition boost and a splash of colour.  

MAKE IT: Add ½ cup (125 mL) cooked vegetables (try roasted or grilled carrots, peppers or beets) and 1 cup (250 mL) hummus to a blender and blitz until smooth. If the hummus is too thick, add lemon juice or water. 

Tip: Making better-for-you snacks convenient can go a long way to making the healthy choice the easy choice. Save time by making a double batch of hummus and freezing half of it. It will keep for three to four months in the freezer.  


Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and Instagram.