healthy diabetic snacks

Good 'Go to Snacks'

Our good friend and dietitian Kiarra Martindale has given us some handy snack ideas - enjoy! 

Having a healthy lifestyle is an important goal for everyone.  Some tips include:

  • Eating breakfast, lunch and dinner daily
  • Include a snack between each meal if required or if you are hungry
  • Select foods lower in fat
  • Enjoy regular exercise
  • Fruit: Aim to have 2 serves of fruit per day
  • Vegetables: Aim to have 5 serves of vegetables per day.

A snack between each meal may be a way to assist controlling blood sugar levels.

Some healthy Go-To Snack Ideas include:

Winter Warmers

  • 1 cup of homemade vegetable soup or Diabetes kitchen’s soup range.
  • 1 serve of Birdseye Steamfresh frozen vegetable steam bag (each bag is 150g - make your own combo of frozen vegetables)

Dip Combo

Celery, carrot, cherry tomato, capsicum, zucchini, snow pea, radish, broccoli or cauliflower florets.  Serve with ¼ cup of hummus, cottage cheese, low fat tzatziki, low fat salad dressing or tomato salsa


  • 20-30 grams of dry roasted or unsalted nuts.  As a guide:
  • 5 Brazil or Macadamia
  • 8 Pecan halves or 10 Walnut halves
  • 15 Cashes or Almonds
  • 20 Peanuts
  • 25 Pistachios


  • 130g can baked beans (salt reduced)
  • 1-2 cups of air popped popcorn
  • 1 egg hardboiled
  • 5 olives
  • 95g can tuna, salmon or sardines in spring water, flavoured or oil (drained)
  • 150g Edgell 3 Beans & Corn - Balsamic Vinegar or Thai Sweet Chilli


  • 1 cup of berries or chopped fresh fruit
  • 1 piece of medium fresh fruit (apple, orange etc.) or 2 small fruits (apricots, kiwi fruit etc.)
  • 1 small handful (e.g. 4 apricot halves, 20 sultanas) or snack size box of dried fruit


1 Thin slice of Fruit bread or wholegrain bread or pumpernickel bread

Wholegrain biscuits:

4 x Vitawheat® or 2 x Ryvita® Multigrain biscuits

Topping Ideas

  • Sliced mushroom, tomato, capsicum and a slice of reduced-fat cheese under the grill
  • A slice of reduced-fat cheese with tomato, pickle or cucumber
  • Thin spread of low-fat tzatziki or hummus dip or fresh avocado
  • Thin scrape of margarine, 1 teaspoon of honey, 100% fruit spread or peanut butter

Low Fat Dairy

Skim or Reduced-fat dairy or soy milk: 1 glass or 250mL

Reduced-fat natural, diet or fruit yoghurt: 200g alone or 100g with 35g serve Keto Granola from Diabetes Kitchen.

Check out our Diabetes Kitchen’s range of Sugar-free snacks at


Follow Kiarra!  Instagram @nutriperks

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