Fruit:
Make fruit kabobs or a fruit salad or cut-up & serve with a healthy dip.
*Apples halved with peanut butter or bananas and peanut butter (slice banana lengthwise & spread with PB).
*Fruit with cream cheese dip (dip: combine 8oz cream cheese with 2 tbsp brown sugar, 1/4 tsp vanilla & blend).
*Fresh cut up fruit set inside an ice cream cone, drizzled with honey & topped with granola.
Apricots, Bananas, Blackberries, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew Melon,Kiwis, Mandarin Oranges, Mangoes, Nectarines, Oranges, Peaches, Pears, Pineapple, Plums, Raspberries, Strawberries, Tangerines, Watermelon
Veggies:
Cut-up veggies & keep available for snacking.
*Serve with a healthy dip: ranch, hummus, dressing, bean dip, salsa.
*Ants on a log: celery, peanut butter & sprinkled with raisins.
Avocado, Broccoli, Carrot sticks, Cauliflower, Celery Sticks, Cucumber, Edomame, Snap Peas, Snow Peas, Peppers (red, yellow, green), Squash, String Beans, Tomatoes, Zucchini
Easy / On the go…
- Pretzels
- Cereal: Dry non-sugary cereals: Cheerios, Grape-Nuts, Chex, Wheat squares etc.
- Popcorn: Sprinkle lightly with salt, or Parmesan cheese or cinnamon sugar (unbuttered).
- Nuts: Peanuts, cashews, almonds, pistachios, etc. (small handful)
- Trail mix: Dry cereal, sunflower/pumpkin seeds, low-fat granola, dried fruit.
- Dried fruit: Raisins, cranberries, plums, pineapple, mangos, apricots, cherries and other tropical fruits
- Applesauce: *Without sugar
- Fruit Leathers: *Read the sides for nutritional info – many have a lot of sugar.
Hearty Snacks…
- Stackers: (use whole wheat: crackers, pita wedges, bread, English muffins, tortillas, bagels, rice cakes & bread sticks)
- Toppings: cheese, cream cheese, egg salad, tuna salad, peanut butter, hummus, almond butter, cashew butter
- Mini waffles spread with peanut butter & sliced bananas.
- Mini pizzas: Spread tomato sauce on a toasted English muffin sprinkle with mozzarella cheese and any other toppings (try small cut
up veggies like mushrooms and bell pepper).
- Roll-ups: (use whole wheat: tortillas, pita bread, lavash, bread or even lettuce wraps)
o Try different combinations: Veggies & dressing, turkey & cheese, hummus rolled in whole wheat bread, etc.
o Tortilla spread with peanut butter and wrapped around a banana (options: add raisins & honey).
o Cheese quesadilla or bean burrito (use low-fat beans or black beans) on whole wheat tortilla.
- Small sandwiches
o Use cookie cutters to make them more fun or quarter them so they are snack size.
- Protein: String cheese, hardboiled egg, cottage cheese (with fruit), lunch meats, spoonful of peanut butter…
- Yogurt: (yogurt, squeezable, drinkable, Greek yogurt) *Read the ingredients for brands low in sugar & low in fat. Avoid aspartame.
o Ideas: parfaits - layer fresh cut up fruit with yogurt and a little granola.
o Frozen bananas & yogurt (blend in cuisinart – add other fruit) – tastes like frozen yogurt.
- Smoothies: Combine different ingredients: OJ, milk, yogurt, protein powder, frozen fruit (berries, peaches, mangoes, banana), flax seed.
- Vegetable soup
- Occasional treats: Jell-o and puddings (sugar free), Graham crackers, animal crackers, Nilla wafers with applesauce or peanut butter, Granola bars & popsicles *Read the sides for nutritional info – many have a lot of sugar.
Make fruit kabobs or a fruit salad or cut-up & serve with a healthy dip.
*Apples halved with peanut butter or bananas and peanut butter (slice banana lengthwise & spread with PB).
*Fruit with cream cheese dip (dip: combine 8oz cream cheese with 2 tbsp brown sugar, 1/4 tsp vanilla & blend).
*Fresh cut up fruit set inside an ice cream cone, drizzled with honey & topped with granola.
Apricots, Bananas, Blackberries, Blueberries, Cantaloupe, Cherries, Grapefruit, Grapes, Honeydew Melon,Kiwis, Mandarin Oranges, Mangoes, Nectarines, Oranges, Peaches, Pears, Pineapple, Plums, Raspberries, Strawberries, Tangerines, Watermelon
Veggies:
Cut-up veggies & keep available for snacking.
*Serve with a healthy dip: ranch, hummus, dressing, bean dip, salsa.
*Ants on a log: celery, peanut butter & sprinkled with raisins.
Avocado, Broccoli, Carrot sticks, Cauliflower, Celery Sticks, Cucumber, Edomame, Snap Peas, Snow Peas, Peppers (red, yellow, green), Squash, String Beans, Tomatoes, Zucchini
Easy / On the go…
- Pretzels
- Cereal: Dry non-sugary cereals: Cheerios, Grape-Nuts, Chex, Wheat squares etc.
- Popcorn: Sprinkle lightly with salt, or Parmesan cheese or cinnamon sugar (unbuttered).
- Nuts: Peanuts, cashews, almonds, pistachios, etc. (small handful)
- Trail mix: Dry cereal, sunflower/pumpkin seeds, low-fat granola, dried fruit.
- Dried fruit: Raisins, cranberries, plums, pineapple, mangos, apricots, cherries and other tropical fruits
- Applesauce: *Without sugar
- Fruit Leathers: *Read the sides for nutritional info – many have a lot of sugar.
Hearty Snacks…
- Stackers: (use whole wheat: crackers, pita wedges, bread, English muffins, tortillas, bagels, rice cakes & bread sticks)
- Toppings: cheese, cream cheese, egg salad, tuna salad, peanut butter, hummus, almond butter, cashew butter
- Mini waffles spread with peanut butter & sliced bananas.
- Mini pizzas: Spread tomato sauce on a toasted English muffin sprinkle with mozzarella cheese and any other toppings (try small cut
up veggies like mushrooms and bell pepper).
- Roll-ups: (use whole wheat: tortillas, pita bread, lavash, bread or even lettuce wraps)
o Try different combinations: Veggies & dressing, turkey & cheese, hummus rolled in whole wheat bread, etc.
o Tortilla spread with peanut butter and wrapped around a banana (options: add raisins & honey).
o Cheese quesadilla or bean burrito (use low-fat beans or black beans) on whole wheat tortilla.
- Small sandwiches
o Use cookie cutters to make them more fun or quarter them so they are snack size.
- Protein: String cheese, hardboiled egg, cottage cheese (with fruit), lunch meats, spoonful of peanut butter…
- Yogurt: (yogurt, squeezable, drinkable, Greek yogurt) *Read the ingredients for brands low in sugar & low in fat. Avoid aspartame.
o Ideas: parfaits - layer fresh cut up fruit with yogurt and a little granola.
o Frozen bananas & yogurt (blend in cuisinart – add other fruit) – tastes like frozen yogurt.
- Smoothies: Combine different ingredients: OJ, milk, yogurt, protein powder, frozen fruit (berries, peaches, mangoes, banana), flax seed.
- Vegetable soup
- Occasional treats: Jell-o and puddings (sugar free), Graham crackers, animal crackers, Nilla wafers with applesauce or peanut butter, Granola bars & popsicles *Read the sides for nutritional info – many have a lot of sugar.
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