Quick Snacks

Grated Parmesan cheese on hot popcorn.

Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.

Toast a whole wheat frozen waffle. Spread with yogurt or low fat cream cheese.

Peanut butter and banana sandwiches on graham crackers or bread.

Peanut butter spread on apple slices.

Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.

Make fruit go a long way by cutting it up and sharing it among several people.  
Thawed frozen fruit is a great snack. Defrost it in a microwave or let it soften in the refrigerator.

Keep a bowl of fresh fruit out in the open or cut fruit at the front of the refrigerator. People eat what’s in front of them.  

Slice a melon and stretch it into 10 or 12 servings.

String cheese and whole grain crackers.

Whole wheat English muffin with a slice of cheese.

Hot chocolate made with 1% or skim milk.

Lowfat cottage cheese and whole grain crackers.

Baked chips and salsa.

Lowfat chocolate milk

Hard cooked egg with a little salt and pepper and a few whole grain crackers or toast.  

A bowl of whole grain cereal with 1% or skim milk.  Cheerios with ½ sliced banana is a favorite.  Look for cereals that have at least 3 grams of more of fiber per serving.

Yogurt Parfaits
Layer lowfat vanilla yogurt, thawed frozen berries in a clear cup.  Sprinkle with Grape Nuts or another healthy cereal.  You can warm the fruit in the microwave to make these extra delicious.


Cucumbers with cottage cheese—Mix ½ cup 1/ low-fat cottage cheese with ¼ teaspoon of a spice blend.  Cut ½ of a cucumber into spears.  Dip into cottage cheese.

Hummus is excellent dip made from chickpeas. It has an appealing nutty flavor and is thick enough not to be messy. Use crackers, veggies or apple wedges for dipping.  It’s available in small containers, usually in the cheese section of the grocery store.

Cheesy Tortilla--Put some grated cheese on a whole wheat tortilla and put it in the microwave for about 30 seconds until cheese melts. Spoon on some salsa. Good, fast and filling!

Smoothies
Kids can learn to make their own smoothies.  The classic smoothie is made by putting  ½ cup nonfat vanilla yogurt, ½ cup orange juice, and a banana in the blender and blending until smooth and creamy.  You can change the juice and fruits for wonderful flavor combinations. Frozen fruits make the smoothie thicker. Put leftovers in popsicle molds and freeze for creamsicles