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Nutrition Education: Snack Ideas


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If the middle of the afternoon often becomes your "I wish I could take a nap" time, the reason may be that your body needs energy. Spacing meals three to four hours apart makes it easier to stay energized throughout the day, so an afternoon snack can be your key to making it through.

Remember, snacking from a box often results in overeating. Keep your snack portions small by placing food on a plate or in a small baggie and eating slowly.

Easy Snacks

  • Fruit pops: Freeze puréed fruit (mango, papaya, apricot) or juice in ice cube trays or paper cups with wooden sticks.
  • Fruit mix: Mix up a bag of your favorite dried fruits, such as apple slices, apricots, blueberries, cherries, cranberries, pear slices, and raisins.
  • Frozen chips: Slice bananas into thin rounds. Spread them flat on a baking pan and cover. Freeze and serve as a fun snack. Do the same with seedless grapes or berries.
  • "Frugurt": Top a variety of sliced fruit with low-fat yogurt.
  • Baked chips or vegetables with hummus or salsa.
  • Half a turkey or peanut butter and jelly sandwich.
  • 1 cup of pudding made with fat-free milk.
  • 1 cup of dry cereal mixed with dried fruit.
  • 1/2 cup of cottage cheese and fruit.
  • Peanut butter on apple slices, crackers or bread.
  • Tortillas rolled around sliced turkey or beans.
  • 2 cups of microwave low-fat popcorn.
  • 1 cup of low-fat yogurt with 2 tablespoons whole-grain cereal.
  • 6-8 carrot and pepper strips with low-fat salad dressing.
  • 2 tablespoons of sunflower or pumpkin seeds.
  • 1/4 cup of homemade trail mix: walnuts, almonds, dried fruit, low-fat popcorn, whole grain cereal, and dark chocolate chips.
  • Microwave 1 sweet potato
  • 1 cup oatmeal with sliced apple
  • 1 can of tuna with plain greek yogurt and celery; dip with reduced fat Triscuit crackers