Between-Meal Snacks

People with diabetes on certain types of tablets or insulin may require one snack between each meal and for supper. However, most people aiming to control their body weight are advised not to have snacks between meals. For specific advice, discuss this with your doctor, dietitian or Credentialled Diabetes Educator.

There are lots of healthy choices that can be used as snack foods. Select fruit that is in season (e.g. an apple, a banana, a peach, a pear, 3 apricots, 1/2 a cup of grapes, and 1 cup of strawberries or a slice of rockmelon or watermelon).

Other suggestions are listed below:


  • Fresh or tinned fruit (e.g. 1 peach, 3 apricots, 1 pear, 2 mandarins, grapes, 1/2 a mango, 3 plums, 1 banana, 1 orange, 1 circle of pineapple)
  • Frozen fruit
  • Frozen fruit juice cubes
  • 1 serve of dried fruit

Salads & Vegetables

  • Vegetable sticks (e.g. celery, carrot, capsicum, snow peas) with 1 tbsp low fat dip.
  • Celery boats filled with 2 tbsp of cottage cheese and tomato


  • 30 grams of mixed or unsalted nuts


  • 1 slice of raisin toast or multigrain bread

Dairy Products

  • 1 tub of low-fat yoghurt
  • 1 cup of low-fat custard


  • 1/2 cup of high fibre breakfast cereal


  • 1 cup or 250 mls of any low fat flavoured milk or soy milk or fruit smoothie
  • 1 café latté


  • 1 small pikelet or wholemeal crumpet with 1 tsp of jam
  • 1 small fruit or plain scone with 1 tsp of jam

Savoury Treats

  • 30 grams of salt reduced pretzels
  • Rice cakes or wheat biscuits topped with cottage cheese, tomato and chives
  • 1 cup of plain popcorn

Savoury Bread

  • 1/2 English muffin with tomato slices and 1 slice of reduced-fat cheese.
  • 2 toasted pita bread triangles with 1 tbsp low fat tomato salsa dip.
  • 1 small low fat savoury muffin e.g. reduced fat cheese and tomato


  • 2 small sushi rolls (avoid using soy sauce)
  • 1 small can of baked beans
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