20 Healthy Eating Snacks


It can be easy to eat a relatively unhealthy diet whilst you’re tired, busy, sleep deprived as it’s easy to reach for pre-packaged snack foods when you’re exhausted.

Therefore, it’s a good idea to have plenty of healthy foods and healthy eating low calorie snack ideas on hand so that you can take in enough calories and have lots of energy and to help boost your metabolism in between meals and to aid a healthy weight loss.

Here are 20 healthy snacks that are perfect for busy mums wanting to follow a healthy eating plan and you will find lots of them on the 28 Day Diet & Exercise Plan.

  1. Wholegrain Cereal & Milk – It sounds so simple, but it’s a great snack. Averaging at 177 calories for a bowl of wholegrain cereal with skim milk, this snack gives you plenty of complex carbohydrates which will keep your energy levels up, calcium and vitamins which will only improve your health. It will keep you full, too. Calories per snack: 177.
  2. Wholegrain Crackers & Low Fat Cheese Spread – Can you see a theme developing here? Wholegrain in any form is a great choice for a breastfeeding mother, and the low fat cheese in this snack is a great way to get some low fat calcium into your diet. Plus, everyone loves cheese and crackers. Calories per snack (6 crackers and 50g low fat cheese spread): 183.
  3. Toast with Almond Butter & Banana – One slice of wholegrain toast spread with 1 tsp. almond butter and topped with a chopped banana makes for a sweet snack, perfect at any time of the day. Choose almond butter instead of peanut butter to decrease your child’s chances of becoming allergic to peanuts. Almond butter will give you some healthy omega-3 fats, whilst the banana will give you some potassium. Calories per snack: 195.
  4. Low Fat Cottage Cheese Pot with Fruit or Veggies – Low fat cottage cheese is a great snack for three reasons – it’s low in fat, high in protein and high in calcium. Serve it with fresh fruit such as peaches or raspberries or vegetable crudités such as carrot or cucumber. Calories per snack (150g cottage cheese + fruit or veg): around 158.
  5. Mozzarella, Tomato and Basil Salad – Use low fat mozzarella for a low fat, delicious meal packed with protein, fibre and calcium. Drizzle with balsamic and sprinkle with a little freshly chopped oregano, salt and pepper. Calories per snack (65g cheese, 1 beef tomato, small handful basil): 167.
  6. Yoghurt Pot – A yoghurt pot is a great, on the go snack that you can pop into your bag and eat wherever you are. Look for a low calorie, low fat variety. For extra nutrition, choose a yoghurt with fruit, or even better add your own fruit to the yoghurt. Calories per snack: 150-200 depending on the variety.
  7. Boiled Egg Salad – Eggs are an excellent snack as they are filled with protein. Chop a couple of boiled eggs up and mix with a tbsp. or two of low fat mayonnaise or salad cream, a spring onion, a little chopped cucumber and a little chopped lettuce to create a yummy salad that will keep you full for ages. Calories per snack (2 extra-large hard boiled eggs and low fat salad cream): 197.
  8. Fruit Smoothie – Make up a batch of smoothie in the morning and pad it out with ice for extra texture. Some varieties include banana, milk and honey, mixed berry, kiwi and apple – whatever your tastes plus add in some of The Healthy Mummy smoothie mix. Calories per snack: 250-300 calories depending on fruit and ingredients used.
  9. Almonds – For a tasty snack mix some almonds with 2 x tbsp of low fat yoghurt for a snack with crunch, texture and a bit of sweetness. Nuts also contain heart-healthy omega-3s and they are a great source of on the go protein. Calories per snack (per 22 whole kernels): 199.
  10. Hummus & Crudités – Hummus is packed with protein and healthy fats, making it perfect for nursing mothers. Serve it with a few chopped carrots sticks or sticks of celery. Pop it into a lunchbox and you can easily turn it into a portable snack, too. Calories per snack (75g hummus + veggies): 155.
  11. Hardboiled Eggs – It’s a boring snack, but it’s a protein filled one. Boil two eggs and eat with a sprinkle of paprika for a high-protein, on the go snack. Make things even easier for yourself – boil eggs by the dozen, peel them and keep them in an airtight container in the fridge. They’ll last for a couple of weeks. Calories per snack (two large eggs): 166.
  12. Apple & Almond Butter – Slice an apple into wedges and spread the wedges with 1 tbsp. of almond butter for a protein filled snack that’s also high in fibre. Keep the skin on the apple for the most nutrients. Calories per snack: 181.
  13. Sweet Potato & Salsa – Keep ready-baked sweet potatoes in the fridge and then you can pull them out, pop them in the microwave and top them with salsa or the topping of your choice at a moment’s notice. Sweet potato is especially good with a mild salsa and if you like, a tsp. of sour cream. Calories per snack (1 medium sweet potato and 2 tbsp. salsa): 161.
  14. Omelet & Cottage Cheese – Omelets take a very short amount of time to make – a couple of minutes at most, and they are wonderfully filling and nutritious. Fill your omelet with a little low fat cottage cheese and if you like, some shredded onion for a bit of bite. You could also cook omelets, chill them and keep them in the fridge for a day or two until you’re ready to eat them. Calories per serving (omelet made with 2 eggs served with 2 tbsp. cottage cheese): 196.
  15. Homemade Crisps – Make crisps that are super healthy by thinly slicing a potato, spritz with cooking spray and a little seasoning and bake until crisp in a hot oven. Store them in an airtight container to keep them crisp and simply reach for them when you’re feeling a bit peckish. Keep the skins on to keep in the vitamins and nutrients. Calories per snack (1 medium potato): 160.
  16. Avocado & Crackers – Avocado is a fantastic food for nursing mums. It’s packed with vitamin C, plenty of healthy mono and polyunsaturated fats and plenty of fibre. Serve with a couple of wholegrain crackers for even more fibre and protein. Calories per snack (1 small avocado and 2 wholegrain crackers): 166.
  17. Wholegrain Toast with Cream Cheese – This is an incredibly satisfying snack that is tasty and nutritious. Make sure you use one slice of wholegrain toast. Spread with a tbsp. of low fat cream cheese and top with some spinach leaves for a yummy snack. Calories per snack: 150.
  18. Mini Yoghurt Drinks – Yoghurt drinks are a great snack for busy nursing mums as they contain loads of calcium and you can choose to buy them in your favourite flavour. Plus, if you’re too busy to actually prepare a meal, a yoghurt drink is very easy and quick to eat. Choose a low fat variety to keep the calories down. Calories per snack: 150-200 depending on the variety.
  19. Pitta Chips & Dip – Choose a wholemeal variety of pitta chips so that you get a good hit of slow-release carbohydrates to keep your energy levels up over a longer period of time. Serve with a salsa or with 2 tbsp. of low fat yoghurt mixed with 1 tbsp. chopped onion and a sprinkle of chopped chives. Calories per snack (10 large pitta chips + 2 tbsp. yoghurt): 190.
  20. Banana and Clementine – Snack on a banana and a clementine for a hit of potassium, vitamin C, fibre and plenty of other vitamins and nutrients. Great on the go snack food – and to make things even easier, prepare 3 or 4 clementines in advance by removing the skin and pith, then keep the segments in an airtight container in the fridge ready to snack on. Calories per snack: 150.

And to help with snacking and feeling fuller for longer – plus having more energy try our Healthy Mummy Health & Weight Loss smoothies here and use code LAUNCH to get a 10% discount.

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding.

And don’t forget to check out our current promotions and discounts page to see what specials we have on this week on our Healthy Mummy product range