Snacking is something most of us like to do. It can be a great addition to your healthy eating meal plan or it can be a place for hidden fat and extra calories.
Choose your snacks wisely. Fruits and vegetables are always a welcomed choice along with breads, starches and cereals. Almost anything can be a snack, just make sure it fits your overall food plan.
When shopping, let children help pick out fruits, vegetables, and cheese for snacks. They will be more interested in eating these foods if they have been involved in selecting them.
Set aside a “snack spot” in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.
Avoid high sugar, fatty and salty snacks, such as candy and soda pop.
Plan snacks to help meet the suggested number of servings per day from the Food Guide Pyramid: 6 to 11 servings from the breads, cereal, rice and pasta group; 3 to 5 servings from the vegetable group; 2 to 4 servings from the fruit group; 2 to 3 servings from the milk, cheese and yogurt group; and 2 to 3 servings meat, poultry, fish, eggs, nuts and dry beans group.
Simple Healthy Snack Ideas
Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a low fat dip.
Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
Low fat quick breads and muffins, such as pumpkin, zucchini, banana or bran.
Low fat yogurt with fresh, frozen or canned fruit.
Shakes with low fat milk or yogurt and fruit.
Unsweetened fruit juices.
Pyramid Tortilla Recipe
Here is an easy to do snack. For each person you will need:
1 (8 inch) tortilla
2 oz. thin sliced turkey or ham
2 Tbsp. shredded cheese
¼ c. shredded lettuce
1 Tbsp. raisins
Low fat mayonnaise, cream cheese, or margarine
Give each person a tortilla. Have them spread with mayonnaise, margarine or cream cheese. Then layer on the meat, cheese, lettuce and raisins. Roll up and enjoy!
Source: Barbara Farner, Extension Educator, Nutrition and Wellness University of Illinois, Extension
Fish & Friends Munch
¾ c. square corn cereal
1 ½ c. crackers
¾ c. oat cereal rings
½ c. Graham Cracker Teddy Bears
¾ c. pretzel nuggets
1 ½ Tbsp. soy sauce (regular or light)
2 tsp. Dijon mustard
1 tsp. garlic powder
1 tsp. onion powder
Lightly spray a 10 x 15 x 1 inch baking sheet with cooking spray. In a large bowl, combine all snack ingredients except soy, mustard and spices.
In a small bowl combine soy sauce, mustard, garlic powder, and onion powder until blended. Pour sauce over cereal mixture; spread into prepared pan. Bake in pre-heated 350 ° oven 5 minutes.
Remove mixture from oven and mix lightly. Return to oven and bake an additional 5 minutes.
Cool completely and store in an airtight container. Great for trips to the zoo, nature center or other field trips.
(Tastes great by the pool!)
1 c. Frozen peaches, strawberries
½ c. low fat cottage cheese
¼ c. low fat fruited yogurt
Mix together in blender until smooth.
Nutrition Information: 230 calories 36 g carbohydrate 16 g protein 2.5 g fat 5 g fiber
Graham Cracker Sandwiches
Mash ½ cup of peanut butter and 1 large or 2 small very ripe bananas with a fork. Add ¼ teaspoon of cinnamon and mash again.
Spread on one graham cracker square and top with the other for a fun treat.
For More Information Contact: Nancy A. Freeman Extension Home Economist Harrison County Extension Service (228) 865-4227