Healthy snacks help you:
* Replenish body liquid
* Replenish calories
* Make up for those food categories absent in main meals

Be a smart eater
* Take '3 Low, 1 High' - 'Low-fat', 'Low-sugar', 'Low-salt', 'High-fibre' - as the principle of choosing healthy snacks

Snack time
* Snack can be taken if you feel hungry between main meals.
* Snacks should be eaten with at least a time lag of 1.5 to 2 hours in between the two intakes (main meal or snacks).

Quantity
* Eat a small portion. So you would not lose your appetite for the proper meals.

Snacks to Choose More

Grains and Cereals
White bread, whole-wheat bread (including whole-wheat and wholemeal bread with nuts added), raisin bread, high-fibre or plain biscuits and crackers, boiled corn or corn kernels.

Vegetables
Fresh vegetables such as cucumbers, carrots, cherry tomatoes or garden salad.

Fruit
Fresh fruit, dried fruit without added sugar (e.g. dried apricots, dried prunes, raisins), baked fruit chips (apple chips), fruit platter or fruit salad (with no or minimal salad dressing added).

Meat, eggs, legumes, nuts
Canned tuna fish in spring water without added salt or fresh lean meat (e.g. beef, chicken breast, turkey slices etc.) for sandwiches, boiled egg, bean curd dessert without added sugar, unsalted nuts or legumes (e.g. almonds, peanuts, cashew nuts, peas).

Dairy products
Low-fat or skimmed milk, low-fat yoghurt or cheese.

Drinks
Water, freshly squeezed fruit juice without added sugar, 100% natural fruit juice, unsweetened or low-sugar oat drinks or soymilk.

Website of the 'EatSmart@school.hk' Campaign: www.eatsmart.gov.hk
24-hour Health Education Hotline of the Department of Health: 28330111

Centre for Health Production
Department of Health