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Healthy Snacks

What is a healthy snack?

  • Snacking can add vitamins, minerals and other nutrients to the diet.
  • It fulfills both nutritional and social needs.
  • Snacking time should always be fun and informal and a variety of foods should be incorporated.

Purpose of snacking

  • Snacking can add vitamins, minerals and other nutrients to the diet.
  • It fulfills both nutritional and social needs.
  • Snacking time should always be fun and informal and a variety of foods should be incorporated.

How to choose healthy snacks?

Here are some tips:

  • Choose snacks that are low in fat, sugar and salt.
  • Try to choose snacks that are high in fibre and complex carbohydrates, as well as vitamins and minerals.
  • Plan your whole day’s foods around the food pyramid guideline. This will help balance your snacks and meals.
  • Plan snacks ahead of time to avoid grabbing the first thing you see.
  • Snack only when you’re hungry, not when you’re bored or anxious.
  • Try to limit your snacks to less than 250 kilocalories per snack.

Suggested healthy snacks

Refer to the table below for energy content of various foods :

Food
Serving Size
Energy (kcal)
Portion
Weight (g)
Fresh fruits and raw vegetables
Apple, green 1 whole
114
40
Apple, red 1 whole
128
63
Banana (Pisang berangan) 1 medium
93
62
Pisang mas 1 medium
50
38
Pisang rastali 1 small
43
31
Date, dried 1 whole
12
31
Duku 1 whole
30
7
Durian 1 fruit with seed
38
13
Grape 1 whole
11
7
Guava 1 slice, small without skin
59
27
Jack fruit (cempedak) 1 slice, small without skin
28
18
Langsat 1 whole
14
3
Lychee 1 whole
29
11
Mango (Mangga) 1 whole
232
103
Mango (Kwini) 1 whole
237
134
Mata kucing 10 whole medium
88
36
Orange (limau manis) 1 whole medium
134
38
Orange, mandarin 1 whole medium
116
37
Papaya 1 slice without skin, seeds
159
56
Papaya, exotica 1/2 whole, medium
350
126
Pear, green 1 whole, medium
207
133
Persimmon 1 whole, small
138
88
Pineapple 1 slice without skin
130
59
Prune 1 whole
6
13
Raisin ¼ cup
39
117
Rambutan 1 whole
35
10
Salak 1 whole
89
45
Sapodilla (ciku) 1 whole
65
44
Waterapple (jambu air) 1 whole
52
8
Watermelon whole, elongated
238
37
Carrot 1 cup (diced, 0.5 cm cubes)
108
34
Cucumber
136
15
Peas, green, canned ½ cup
92
53
Tomato 1 whole, small
23
5
Waterchesnut 1 nut
26
22
Yam bean (sengkuang) 1 slice
38
8
Cereal and cereal product
Biscuit, cream crackers 1 square piece
9
40
Bread, coconut 1 round bun
45
231
Bread, white 1 slice
19
48
Bread, whole meal 1 square slice
25
60
Sandwich, sardine 1 piece
28
71
Milk and milk products
Milk, cow fresh 1 cup (250ml)
256
166
Milk, UHT, chocolate flavored 1 small packet (1 cup)
256
174
Milk, UHT, low-fat 1 small packet (1 cup)
257
131
Yogurt, low fat 1 cup (145ml)
150
230
Nut, seeds and products
Almond 10 nuts
15
81
Cashew nut 10 nuts
24
97
Chestnut, Chinese 1 nut
9
17
Peanut/groundnut ¼ cup without shell
39
209
Watermelon seed, dried (kuaci) ½ cup
50
112
Traditional Malaysian kuih
Dumpling, chicken (pau ayam) 1 piece
85
203
Dumpling, red bean (pau kacang merah) 1 piece
80
223
Spring roll 1 piece
51
94
Bubur kacang merah 1 bowl medium
230
101
Lepat pisang 1 piece
93
191
Puding jagung 1 piece
90
90
Vadai (kacang dal kuning) 1 piece
60
194

References :

  1. Manual Prime and Supportive Messages (1997) National Working Group on Healthy Eating, Ministry of Health.
  2. Healthful Recipes, The Wise Choice – Volume 1, 2nd Edition (1999) Nutrition Society of Malaysia in Collaboration with Ministry of Health.

 

Last reviewed : 25 Januari 2008
Writer : Norafizah bt. Mohd Nordin
Noor Shafiza bt. Mohamad Nor