Summer Snacks With Pizzazz, Not Fat!

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.

Snack Tips

  • 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.

Yogurt Smoothie

(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