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How to crack the healthier cracker code

How to crack the healthier cracker code

Crackers are part and parcel of entertaining. From rice and water to wafer-style crackers, there’s plenty to choose from. But not all crackers are created equal, with some contributing plenty of extra kilojoules. If you don’t need extra energy, here’s how to choose a crackerjack cracker.

Occasional fare

Melt-in-your-mouth crackers are hard to resist when plating up party nibbles. There’s no problem with eating crackers every now and then, but their high kilojoule and sodium content means they’re not an ‘everyday’ food.

Say cheese!

Crackers are just the beginning of a delicious entertaining spread. For a better-for-you bite before the main dish is served, consider the following:

1. Choose lighter cheeses

Ricotta and bocconcini have less kilojoules than standard cheddar and brie.

2. Fill your party platter with vegies

Cucumber slices, raw carrot sticks, radish halves, capsicum chunks and sliced raw celery batons make good dipping partners and help reduce the number of crackers you serve.

3. Enjoy a natural sweet fix

In-season fresh fruit is jam-packed with essential nutrients and hunger-busting fibre.

4. Go nutty

Raw, unsalted nuts offer a boost of satisfying plant-based protein and healthy fats.

5. Opt for wholesome dips

Spread vegie-packed hummus, guacamole and tzatziki on a handful of crackers.

For a healthier cracker, look for:

➜ A high percentage of wholegrains. You’ll find this in products made with brown rice, wholemeal flour and/or rolled oats.
➜ Less than 1800kJ per 100g for a lighter serve.
➜ Less than 500mg sodium per 100g to support a healthy heart.
➜ Less than 2g saturated fat per 100g, also with heart health in mind.
➜ More than 5g fibre per 100g to help you feel full and satisfied.

For more advice on crackers, we recommend: Everyday shopping: Crackers or Portion distortion: Crackers and dips.

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