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The Potential to Fuel

Updated: Sep 20, 2020


Stay energized by planning nutritious snacks into your day.

Nutrition Month 2018 features the potential of food to fuel, discover, prevent, heal and bring us together – with the help of dietitians. Visit for more details.

Nutritious snacks, in the right portion sizes, can be part of a healthy eating plan. Almost half of all Canadians say that eating a balanced diet is challenging for them because they are so busy. They often skip meals, and close to 30% of Canadians say they snack to stay fueled through a busy day. This Nutrition Month, we want to remind you of the power of snacking to stay fueled all day long


Snacks are foods or drinks that are consumed between meals. When you’re on-the-run during a busy day, think of snacks as mini-meals that offer some nutritional value and an energy boost. Examples are an apple with peanut butter or hummus with crackers. These are different than treats, such as cookies, ice cream and chips, which are not as nourishing. Choosing healthy snacks can be a great way to get all the nutrients your body needs each day. Here are five helpful snacking tips:

  1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry, like cut up veggies, nuts and cubed cheese. Being prepared helps you avoid less-healthy treats.

  2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a plate or bowl.

  3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed?

  4. Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted from your feeling of fullness.

  5. Snack on vegetables! About half of all Canadians don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add an extra serving or two to your day


We asked our fellow students about their favourite snacks. Here are 10 great ideas!

  1. Carrots, peppers, and celery with hummus

  2. Almond butter on apple slices

  3. Greek yogurt topped with berries and granola

  4. Whole grain toast with peanut butter and banana

  5. Celery and peanut butter

  6. Whole grain crackers and hummus

  7. Roasted chickpeas

  8. Whole grain cereal with milk

  9. Sliced vegetables with yogurt dip

  10. Whole grain toast with avocado and tomato

Check it outFact Sheet for more info on how to unlock the potential to fuel, the “Dietitian Pro Tip” and links to healthy snack recipes! Also check out Dietitians of Canada’s Cookspiration app for more healthy snack ideas.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at

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