S N A C K S

Snacks should provide some nutrition, satisfy your hunger and taste good!

Protein improves alertness and sustains your hunger.

Carbohydrates provide energy. Whole grains are filling carbohydrates that have an even impact on your blood sugar; fruits and vegetables have a high nutrient impact, and plenty of fiber; dairy foods provide protein and calcium.

Soup is good food. Full of water, vegetables, lowfat carbohydrates like potatoes and brown rice or barley, lowfat proteins from lean meats or poultry or vegetarian proteins such as chickpeas, split peas or lentils. It is full of nutrition and it is warm and comforting and very filling. Great as a snack or a meal with salad and whole grain bread.

Try these ideas:

§ Vegetable sushi

§ Vegetable soup – homemade or fat free canned ( eg. Progresso Minestrone)

§ Nutritious dips/spreads with raw vegetables or lowfat crackers such as Melba Snacks, WASA, Kavli, Rye-Krisp

§ Bruschetta (fresh tomato/basil/garlic) with toasted Italian bread or your favorite crackers. Or try Hannah’s brand (available at Shop Rite)

§ ½ cup lowfat cottage cheese or ¼ cup part-skim ricotta cheese with cut up apple, 1 Tbsp raisins, cinnamon to taste

§ ½ cup plain or vanilla lowfat or nonfat yogurt, cut up orange, drizzle with 1 tsp honey and sprinkle with 1-2 tsp raw unsalted sunflower seeds

§ 2 slices Jarlsberg Lite Swiss Cheese (45 calories per slice), 2 WASA crackers

§ Fresh apple, pear, or banana with 1 Tbsp natural (salted ok, no added sugar) peanut butter or almond butter

§ 2-4 Tbsp hummus with baby carrots, cucumber slices, celery sticks

§ Whole grain cereal (Wheaties, Unsweetened Mini Shredded Wheat, Wheat Chex) with skim milk and fresh berries or banana

§ 1 cup oatmeal made from Old Fashioned Oats (1 cup water and ½ cup dry oats, 3 min in microwave), top with skim milk, 1 tsp raw sunflower seeds, 1 Tbsp raisins and/or fresh fruit such as chopped apple or banana

§ Fruit and juice shake: ½ cup orange or pineapple juice, ½ banana or ½ cup berries, ½ cup vanilla yogurt or 1/3 cup lite silken tofu

§ Milk and frozen fruit shake: 1 cup skim or 1% milk or 1 cup lite chocolate soymilk (try 8^th Continent), frozen banana or strawberries or raspberries

§ Homemade protein bar

§ Pizza wrap: 1 whole wheat tortilla (try Sahara brand), spread with 1-2 Tbsp tomato sauce, sprinkle with 2 -4 Tbsp part-skim shredded mozzarella cheese, if desired add 4-8 slices vegetarian pepperoni (Yves brand), microwave until cheese melts, roll up and eat.

§ Easy mini pizza: 1 mini whole wheat pita, spread with 1-2 Tbsp tomato sauce, sprinkle with 2 -4 Tbsp part-skim shredded mozzarella cheese, if desired add 4 slices vegetarian pepperoni (Yves brand). Place on baking sheet and heat in oven at 350° until cheese melts.

§ Cottage cheese toastie: 1 slice whole grain toast, spread with ¼ cup cottage cheese, sprinkle with cinnamon-sugar and 1 tsp raw sunflower seeds or walnuts, top with sliced peaches or apple or banana, broil until cheese is bubbly but not burnt.

§ Hot cocoa: In a mug place 2 tsps sugar and 2 tsp unsweetened cocoa powder. Heat 1 cup skim or 1% milk in a glass measuring cup, pour into mug while stirring. Add 5 or 6 mini marshmallows. Fat free and delicious!!! Better than the packaged kind!!

§ Homemade lowfat, rich, chocolatey pudding: whisk together ¼ cup sugar, ¼ cup unsweetened cocoa powder, 2 Tbsp cornstarch and a pinch of salt in a 2-quart heavy saucepan and gradually whisk in 2 cups lowfat milk. Boil, whisking constantly until pudding is thick, 3-5 min. Pour into 6oz cups/bowls and cover with plastic wrap to prevent a skin from forming. Chill until set.

§ Lowfat, whole wheat waffles (Nutrigrain Lowfat Whole Wheat) topped with fresh berries (or other fruit) and vanilla yogurt