1 Plain Greek yogurt and apple slices
2 Low-fat bran muffin and fruit juice
3 Banana and toasted pecans
4 Cinnamon rice cake and a peach
5 Whole wheat toast and a sliced tomato
6 Waffle square and strawberries
7 Graham crackers and a pear
8 Raisin toast and orange wedges
9 Pita bread and peanut butter
10 Gingersnaps and applesauce
11 Fat free Saltines and vegetable sticks
12 Whole wheat breadsticks and baby carrots
13 Toasted English muffin and skim milk
14 Low-fat banana bread and skim milk
15 Cereal and juice or skim milk
16 Cinnamon toast and berries
17 Bagel and orange smoothie
18 Low-fat corn muffin and berry compote
19 Crackers and Swiss cheese
20 Low-fat yogurt topped with cereal
21 Fat free cheese and a fruit cup
22 Trail mix and grapes
23 High fiber crackers, plain yogurt, cucumber slices
24 Cucumber sticks, carrot sticks and fat free cottage cheese
25 Rice cakes with peanut butter
26 Cut up vegetables with nonfat ranch dressing
27 String cheese and celery
28 Fat free cottage cheese and sliced tomatoes
29 Fat free yogurt and sliced pears
30 Low-fat granola over a microwave-baked apple
Here are two delicious no-cook snack recipes:
Pita Tacos:
4 mini pita bread pockets
4 oz. nonfat or low-fat grated cheddar cheese
1 ripe tomato, chopped
1 carrot, grated
1 cup shredded dark green lettuce
1 green pepper, chopped
2/3 cup mild prepared salsa
Wash and chop vegetables, put in separate bowls. Everyone fills their pita with vegetables, cheese and salsa. You can also add cucumber slices, chopped onions or other vegetables. Serves 4. (Actual recipe served 12- we scaled this down.)
Nutrition Facts: serving size: 1 pita, 192 calories, 5 grams fat, 3 grams saturated fat, 20 mg. cholesterol, 483 mg. sodium, 27 grams carbohydrate, 2 grams fiber, 3 grams sugars, 12 grams protein. ** Amount of fat is less when using nonfat grated cheddar.
Crunchy Fruit Sundae:
2-16 ounce cans peaches, plums or pears or a variety of fresh fruits. If using canned fruits, buy canned in its own juice not in heavy syrup.
2/3 teaspoon ground cinnamon
4 crumbled graham crackers
1 cup low-fat vanilla yogurt
Drain fruit if using canned. Wash and slice fresh fruit. Put each type of fruit in a separate bowl. To make a sundae, each kid chooses their own fruit then spoons yogurt over fruit. Top with cinnamon and crumbled graham crackers. Serves 4.
Nutrition facts: serving size: ¾ cup fruit, 196 calories, 2 grams fat, 1 gram saturated fat, 3 mg. cholesterol, 88 mg. sodium, 44 grams carbohydrate, 2 grams fiber, 22 grams sugars, 5 grams protein.
Source: Snacking on a Budget
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