Food for Thought Blog

Tips for Creating Balanced Snacks

June 10th, 2021Food

When it comes to following Canada’s Food Guide, you may wonder where and how snacks fit in. Snacks are important as they prevent us from getting hungry between meals and help to ensure our body has enough energy to function throughout the day.  

Canada’s Food Guide highlights three different categories on a balanced plate:

  1. fruits and vegetables;
  2. wholegrains; 
  3. protein. 

When creating snacks, you want to pair a fruit, vegetable, or whole grain with a source of protein. The more variety you include in your snack, the more nutrients you will consume.  These food groups help to ensure you have the two key components of a balanced snack: carbohydrates and protein.  

Fruit, vegetables, and whole grains contain carbohydrates which give us energy and protein, helping us feel full and maintain our energy. 

Tips to Create a Balanced Snack

Creating a balanced snack does not have to be difficult, get creative when combining carbohydrate and protein rich foods to discover delicious combinations.  

Check out the list of ideas below to help you get started on creating your version of a balanced snack. To create a balanced snack, choose one item from each category and enjoy! 



  • Whole Grain Cereal
  • Whole Grain Bread
  • Oatmeal
  • Whole Grain Crackers
  • Fruit and Vegetables (Fresh, Frozen, Canned, or Dried)
  • Granola Bar
  • Popcorn
  • Cooked poultry, beef, or pork
  • Canned Chicken or Fish
  • Eggs
  • Nuts and Seeds
  • Nut Butters
  • Cheese
  • Cottage Cheese
  • Milk or Dairy-Free Beverages
  • Yogurt
Snack Ideas
  • Homemade Whole Wheat Muffin and a Glass of Almond Milk 
  • Celery and Peanut Butter 
  • Canned Peaches and Cottage Cheese
  • Tuna and Crackers 
  • Carrots and Roasted Chickpeas 
  • Frozen Berries and Yogurt 
  • Apple Sauce and Mixed Nuts 
  • Hardboiled Egg and Apple Slices
  • Whole Grain Cereal with Milk
  • Homemade Trail Mix (whole grain cereal, nuts, and dried fruit)