Humans generally love to eat, which means many of us also love to snack. This love for snacking is evident from the growing amount of supermarket space dedicated to snack foods, including bites, bars, balls, tubes and many more.

While we certainly classify some snacks as “healthier”, or minimally processed, ultimately, whether a snack is the right choice nutritionally for an individual will depend on your dietary goals.

For example, if you are trying to build lean muscle mass, a snack that combines carbohydrates and proteins will be key, whereas if weight loss is your goal, calorie control is important.

So, in an attempt to make choosing the right snacks a little easier, here are some of the best snack options based on the goals you have for your health and your body.

The best snacks for: energy

While there are loads of low-calorie, low-carb and low-sugar snacks heavily marketed as such, for those with high energy demands – such as those who are fuelling for exercise or trying to maintain or gain weight – carbohydrate-rich snacks are your friend, helping to ensure you have adequate energy on board to prevent muscle breakdown and weight loss. Fruit is always a good option, especially when teamed with a little protein, as are fruit-based yoghurt, milk-based smoothies, granola, muesli and nut-based snack bars, trail mix and even a little dark chocolate occasionally.

Top supermarket picks

• Carman’s Original Fruit Free Muesli Bars
• Activia No Added Sugar Yoghurt
• Nut-based snack packs

The best snacks for: muscle mass

Not only is protein important when you are aiming to gain lean muscle mass, extra carbohydrates are also essential for ensuring the body has adequate energy to build new muscle cells. Nutritionally, a snack that offers 20-30g of protein per serve, along with a similar amount of carbohydrate, will tick the key nutritional boxes. This translates to a protein-based yoghurt with fruit, a protein energy bar, a basic sandwich or wrap topped with tuna, egg or chicken, and a cracker snack pack.

Top supermarket picks

• Carman’s Salted Dark Choc & Almond Gourmet Protein Bars
• YoPro yoghurt
• Coles Tuna Snacks with Crackers

The best snacks for: weight loss

While you might assume that snacking should be minimised if the goal is weight loss, a well-timed, calorie-controlled snack between lunch and dinner can help prevent late-afternoon snacking and overeating, which can often negate weight loss. To support a calorie deficit and sustainable weight loss, opt for snacks that are filling but limited to between 100 and 200 calories. Portion-controlled packs of cheese and crackers, protein yoghurts, legumes and fresh fruit and vegetables are generally the best options.

Top supermarket picks

• Mainland Cheese and Crackers
• Happy Snack Company Kids Fav-va Beans
• Protein dips

The best snacks for: low-carb eating

Whether you prefer low-carb and low-sugar foods to support glucose control, or a low-carb diet in general, there is an art to finding tasty yet healthy snacks that are low in carbs and sugars. Whole, natural foods such as nuts, seeds and protein-based snacks are generally the best choices, although you need to be mindful that the proteins you pick are also not too high in fat, as is the case with regular cheese and processed meat snacks.

Top supermarket picks

• Babybel cheese
• Almonds
• Boiled eggs

The best snacks for: low-calorie eating

Sometimes, whether we are hungry or not, we can’t resist snacking. When this craving strikes, or you find yourself in a social situation in which people are grazing, the best snacks are those that are low in calories and offer some positive nutritional properties such as protein or dietary fibre. Plain popcorn is a great option, especially if it replaces potato chips, and there is a growing range of lower-calorie dips you can enjoy with vegetables. Cottage cheese is extremely low in calories if you enjoy it, and there is a large range of portion-controlled dessert choices that contain fewer than 100 calories, which can be a lighter alternative to sweet snacks such as ice-cream and chocolate.

Top supermarket picks

• Cobs Popcorn
• Twisted Healthy Treats frozen yoghurt
• Seaweed snacks