Snack Attack!

When you're feeling hungry, fight back with healthy snacks that will keep you feeling full until your next meal! These 10 snacks are recommended by the nutrition experts at the Clinical Nutrition and Risk Factor Modification Center at St. Michael's Hospital and are made up of foods in The Portfolio Diet, a way of eating proven to help lower cholesterol and reduce your risk for heart disease.

To start eating healthier and lowering your cholesterol and risk for heart disease, pack a snack or two to take with you each day to work or school.

10 Healthy Snacks Inspired by The Portfolio Diet

  1. Apple Chips

  2. Hummus and Vegetables

  3. Spiced Baked Chick Peas or Roasted Edamame (1/2 cup)

  4. Fresh Fruit - A medium banana, orange or large pear

  5. Berry Smoothie with soy yogurt, sterol-enriched orange juice and psyllium

  6. Apple with Almond Butter (1 tablespoon)

  7. Trail Mix - ¼ cup dried unsweetened prunes and 1/3 cup unsalted nuts and seeds

  8. Granola with Flax Seeds and Soy Yogurt

  9. Scottish Oat Cakes (with sterol-enriched margarine)

  10. Soy Cheese with Whole Grain Crackers

  11. The great thing about The Portfolio Diet is that it's not about one big change to the way you eat. It's not all or nothing. You can start by introducing one component to your diet and build from there. The four components of The Portfolio Diet are: Nuts, plant protein, viscous (sticky) fibres and plant sterols. The components are shown below with helpful sample foods and daily serving guides.

    NUTS 45g DAILY

    All nuts are good for your heart and cholesterol and cdontrary to concerns do not contribute to weight gain Add nuts as a snack between meals, adding to salads, cereals, or yogurt. Trying nut butter on your toast is an option. 45g is about a handful of nuts. If allergic to peanuts or tree nuts, try seeds.

    Example sources: Mixed nuts, almonds, peanuts, nut butters, pistachios, walnuts


    This is the most challenging component of the Portfolio diet. Start by trying to get 25g daily. Consider replacing milk with soy milk, try tofu, soy nuts and beans.

    Example sources: Chickpeas, peas, tempeh, veggie burger, tofu, soy beans lentils, beans, veggie dog, soy milk, soy deli slices


    Aim to eat 2 servings of oatmeal, beans, lentils, and chickpeas a day. Replace bread with rye or pumpernickel or oatcakes. Eat at least 5 servings of fruit and vegetables every daiy. Aim to eat 2 servings per day of oatmeal, barley, or cereals enrisched with psyllium or oat bran. Replace white bread with whole grain oat breads. Put oat bran or psyllium into smoothies. Eat at least 5 servings per day of vegetables (eggplant, okra) and fruit (apples, oranges, berries) high in viscous fibre.

    Example sources: Apple, okra, eggplant, psyllium, strawberries, oatmeal, oat bran cereal, barley


    These occur naturally (soyabean, corn, squash, etc.) but to get this amount of sterols you will require fortified foods such as spreads, juices, yogurt, milk and even supplements as part of a meal.

    Example sources: Plant sterol margarin, plant sterol-fortified oils, juices, yogurt

    Want to learn more about the The Portfolio Diet and how it can work for you? Download the guide and talk to your doctor.