Indispensable for both kids and grown-ups, snacks allow you to refuel between meals and appease your hunger, preventing overeating at the next meal. They can also help you meet your goal of eating five servings of fruits and vegetables a day!  

To keep you going, a snack should be made up of a food containing protein (such as cheese and other dairy products, peanut butter, nuts, beans) and a source of carbohydrates, ideally one that is high in fibre (for example, fruits and vegetables and whole grain products).

Here are 10 original snack ideas that make a nice change from the tried-and-true.  

Snazzy snacks

1. Berry nutty crisp
Spread 15 mL (1 tbsp.) cashew or almond butter on a rye crispbread. Garnish with 2 mL (1/2 tsp.) honey and slices of strawberry.
Health benefit: Natural nut butters are full of protein and monounsaturated fats, which are beneficial to heart health. 

2. Presto antipasto
Wrap a thin slice of prosciutto or ham around a stick of part-skim mozzarella cheese. Serve with a few cherry tomatoes, some grapes and roasted peppers (store-bought) drizzled with balsamic vinegar.
Health benefit: A cheese stick is an excellent source of calcium.

3. Instant rarebit
Spread strong mustard onto half a whole-wheat English muffin. Top with a slice of sharp cheddar, and grill until cheese melts. Garnish with a slice of tomato or apple and toasted caraway seeds or sesame seeds.
Health benefit: Provides calcium and fibre.

4. Creamy Greek dip
Combine 250 mL (1 cup) plain yogurt, 175 mL (3/4 cup) crumbled feta cheese, 1 finely chopped clove of garlic, 10 mL (2 tsp.) finely chopped toasted nuts, some freshly ground black pepper and a few drops hot sauce. Serve with cherry tomatoes, a whole wheat pita and baby carrots.
Health benefit: Provides calcium, protein and monounsaturated fatty acids.

5. A taste of Japan
Heat a handful of frozen soybeans in the pod (what the Japanese call edamame) in boiling water or in the microwave. Add a splash of lemon juice.
Health benefit: A good way to eat soy protein; also high in fibre.  

Snacks to go

6. A burst of vitality
Combine 50 mL (¼ cup) dried pineapple and about 25 plain pistachios. Other winning combinations: raisins and peanuts, apricots and almonds, cranberries and hazelnuts.  
Health benefit: Dried fruit and nuts are bursting with energy and nutrition. Enjoy them in small quantities!

7. New wave chips
Sprinkle 10 mL (2 tsp.) finely grated Parmesan cheese onto a whole wheat pita. Season with 1 mL (1/4 tsp.) dried oregano, and grill in the oven until cheese is golden. Cut into four wedges. Serve with raw vegetables and salsa, if desired.
Health benefit: This alternative to chips provides fibre.

8. Muffinmania
Bake homemade muffins ahead of time, and serve with a glass of milk.
Health benefit: The applesauce in this muffin recipe reduces the amount of fat used and keeps the muffins moist.  

9. Tutti frutti smoothie
In a blender, combine all ingredients in this smoothie recipe and serve in a large glass.
Health benefit: This beverage provides one serving of dairy and one of fruit.  

10. Quick snacks
Here a few ideas that are ready in no time, for people in a hurry: a fruit with cheese; peanut butter on bread; a cereal bar with a glass of milk; roasted soybeans; yogurt with cereal; baby carrots and hummus; a hardboiled egg and a rice cake; vegetable juice and a chunk of cheese.