A Visual Guide to 15 Healthy Snacks

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body.

The challenge is to balance convenience with nutrition.

Here is a guide to a selection of healthy snacks - and remember - healthy eating is not just about the number of calories*.

Raw Almonds:
Serving : 20 almonds
Calories: 139

Raw Mixed Nuts
Serving: 30g / ~1oz
Calories: 178

Dried Fruit
Serving: 40g / 1.4oz
Calories: 97

Mandarin
Serving: 180g, 1 medium & 1 small.
Calories: 95

Apple
Serving shown: 185g / 6.5oz
Calories: 96

Banana
Serving: 1 medium banana - 118g
Calories: 105

Grapes
Serving: 215g / 7.6oz
Calories: 148

Tuna
Serving: 85g / 3oz
Calories: 99

Dried Peas
Serving: 25g / .9oz
Calories: 72

Popcorn
Serving: 2 cups
Calories: 62 (air-popped)

Baby Carrots
Serving: 170g / 6oz
Calories: 60

Celery & Hummus
Serving: 40g / 1.4oz hummus
Calories: 108

Cherry Tomatoes
Serving: 150g / 1 Cup
Calories: 27

Whole-grain Crispbread with Cottage Cheese
Serving shown: 1 cracker + ~45g (1.5oz) cottage cheese (light)
Calories: 70

Bean Salad
Serving: 80g / 2.8oz
Calories: 90


Functional Fruit
All fruits are great - however many have a very short season (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon).

*It's Not Just About Calories
Some snacks may be low in calories, but lack in other essential nutrients. What's more - some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you...

Not Everyone Needs to Snack
For some people - three square meals works fine. For others, snacking is a way of life - and without a little pre-planning - most of those snacks will not be the best choices.

Snacking is a great way to maintain even energy levels and manage hunger and prevent bingeing.

Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones - and before you know it - your 3 hourly pilgrimage to the vending machine will be a thing of the past.