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When chosen well, healthy snacks from the supermarket can help manage hunger, support energy levels, and prevent overeating — especially on busy days.
As dietitians, we’re often asked:
“What are the healthiest snacks I can buy from Coles, Woolworths, or Aldi?”
The good news? You don’t need expensive health foods or complicated recipes.
Below, we share dietitian-approved supermarket snacks that are practical, affordable, and suitable for busy lifestyles, NDIS participants, and anyone wanting to eat well without stress.
If you’re looking for broader snack ideas beyond the supermarket, see our full guide to healthy snacks.
Choosing snacks can feel overwhelming — especially with medical conditions, disability support needs, or specific health goals.
Our NDIS-registered dietitians can help tailor snack choices as part of a personalised nutrition plan.
See how our dietitians can help you!
When chosen thoughtfully, supermarket snacks can play an important role in a healthy eating pattern — particularly when cooking isn’t practical or energy levels fluctuate.
Snacks can:
Keep energy levels stable throughout the day
Prevent overeating at mealtimes
Support blood sugar management
Provide additional nutrients for people with disability or medical needs
When choosing snacks from the supermarket, prioritise options that are high in fibre and protein, low in added sugar, and made from recognisable ingredients.
🔗 Related reading: 10 foods with hidden sugars you weren’t aware of
Below are dietitian-approved options that balance taste, nutrition, and convenience. All are available from Coles, Woolworths, or Aldi.
(e.g., The Happy Snack Company)
High in protein and fibre, naturally gluten-free and nut-free — a great crunch alternative to chips.
(e.g., Chobani, Jalna, YoPro)
Rich in calcium and probiotics for gut health. Choose low-sugar, high-protein varieties.
Pair with peanut, almond, or sunflower seed butter for a balanced carb + protein snack that sustains energy.
(e.g., Cobs Lightly Salted)
A wholegrain option naturally low in calories and perfect for mindful snacking.
Combines fibre, protein, and calcium for lasting fullness.
(e.g., Food for Health, Tasti Protein, Blue Dinosaur Bites)
Look for ≥5 g protein and <10 g sugar per bar.
💡 Dietitian Tip:
If you regularly rely on snack bars or packaged snacks, a dietitian can help you choose options that better support your energy, appetite, and health goals.
A portable protein powerhouse, rich in choline and healthy fats.
Available frozen or fresh; high in plant protein and fibre. Steam lightly and season with sea salt.
(e.g., John West Tuna Snack Kits)
Ready to eat, rich in omega-3 fats and protein — no refrigeration required.
Pair pre-cut carrots, cucumbers, or capsicum with hummus or tzatziki for fibre and plant-based protein.
(e.g., Harvest Snaps, Calbee Lentil Bites)
Higher in fibre than chips, with a satisfying crunch.
(e.g., Le Snack Lite, Babybel + Ryvita)
Good balance of protein, calcium, and wholegrains for adults and kids.
Combine unsalted nuts, pumpkin seeds, and a few dried fruits — portion into small containers to avoid over-snacking.
(e.g., Bounce Balls, Keep It Cleaner)
Choose versions with no added sugar and whole ingredients like oats and nuts.
(e.g., Macro Organic Pouches)
Perfect for soft diets or children — aim for 100 % fruit, no added sugar.
| Nutrient | Dietitian Tip |
|---|---|
| Fibre | Aim for ≥ 3 g per serve |
| Protein | ≥ 5 g helps you stay full |
| Sugar | Under 10 g per serve |
| Ingredients | Choose recognisable, whole foods |
For evidence-based nutrition guidance, the Australian Dietary Guidelines recommend choosing snacks that balance protein, fibre, and minimally processed ingredients.
🔗 Learn more: Can you trust Nutrition Claims on Food Packaging?
Keep a snack station in your fridge or pantry to reduce impulse eating.
Use small containers or lunchboxes for portion control.
Stay hydrated — thirst often feels like hunger.
Add snacks to your weekly grocery plan so you’re prepared.
🔗 See how snacks can support your NDIS nutrition plan
At Appetite for Nutrition, our NDIS-registered dietitians support participants across Melbourne — and Australia-wide via telehealth — with:
Personalised nutrition plans
Supermarket shopping guides
Meal planning for health goals or disability support needs
👉 Book a Consultation with an NDIS Dietitian Today
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