My health priorities:

Healthy snacks before or after exercise


Being properly fuelled before or after you exercise is important, especially if you have diabetes.

These snacks are healthy, delicious and easy to make. From sweet to savoury, there’s something for everyone.

Aim for balanced snacks that include 1-2 carbohydrate choices (15-30 grams of carbohydrate) either one hour before you exercise or shortly after your workout. If you are diabetic, make sure you also include a protein choice.

  • ¾ cup plain yogurt & 12 almonds mixed with ½ cup fresh or frozen fruit (strawberries, raspberries, blueberries)
  • 4 melba toasts with 2 tbsp hummus OR 2 tbsp peanut butter
  • ½ cup cereal with ½ cup milk
  • ½ tuna sandwich on whole grain bread
  • 3 cups plain microwave popcorn (add your own salt/olive oil)
  • ½ English muffin with 1 tbsp nut butter & cinnamon
  • 30 g of cheese with 1 apple or pear
  • ¼ cantaloupe with ½ cup cottage cheese
  • 1 slice multigrain toast with ½ avocado & tomato slice
  • 1 plain rice cake with hummus, cucumber slices & feta
  • ½ pita with tomatoes, bean sprouts, green pepper, and hummus
  • ¾ cup Greek yogurt & ½ cup non-sweet applesauce & cinnamon, 6 walnuts
  • 1 cup milk with 1 piece of fruit
  • 1 medium banana or pear or apple slices with 1 tbsp nut butter
  • 30 g slice of hard cheese with 1 slice multigrain toast & tomato slice
  • ½ cup chickpea, ½ cup tomato, basil, 30g mozzarella cheese, 1 tsp olive oil
  • ½ cup quinoa, ½ cup chopped cucumber, 1oz feta, 1 tsp olive oil/lemon juice
  • Smoothie: ½ cup milk, ½ banana, 1 tbsp nut butter, 1 tsp pure cocoa powder
  • Trail mix with ½ cup cheerios, ¼ cup nuts & seeds, ⅛ cup raisins
  • ½ cup pumpkin puree swirled into ¾ cup plain yogurt, pinch of pumpkin spice, 2 tbsp pecan pieces
  • Overnight oat snack: 1 tbsp each oat bran & chia seeds in ½ cup milk, ½ cup frozen berries (place in a mason jar & allow to sit overnight)
  • 1 egg with 1 slice of whole grain toast
  • Peanut butter & jam yogurt: 1 tbsp nut butter swirled into ¾ cup plain Greek yogurt with ½ cup frozen berries (thawed) on top

These healthy snack ideas were created by cardiovascular dieticians in the Women’s Cardiovascular Health Initiative at Women’s College Hospital.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Jan. 21, 2019.

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